• Check in, centering, balanced hatha yoga set considering contraindications, relaxation (with imagery as appropriate),
• Balanced pranayama considering contraindications, meditation/centering.
• Include at least one suggestion from Karma, Bhakti, Raja, or Jnana Yoga tailored for this client.

Reclined pigeon pose practice while seated or on the floor to help release hip pain.

Client will think about the Yamas and Niyamas and how he can apply them in his life. We will discuss them next time.

Practice extended exhalation breathing 1x/day before morning meditation

Mantra Meditation: Find a word or phrase that is comforting to repeat during meditation. Meditate in the morning for at least one minute per day.

Check In
Centering

I offered the teachings of the Yamas and Niyamas from the Yoga Sutras to provide some structure that the client can follow as they go through life, hopefully as tools that are useful when CPTSD may have previously been triggered or when the CPTSD response feels imminent.

Joint freeing series in a chair or on the floor with emphasis on proprioception, particularly the feeling of the feet on the floor, utilizing mental imagery to release pain in the body. Using a strap in hands to provide a supported stretch for the shoulders and rotator cuff muscles.

Alternating chair star pose to variation of chair turtle pose to increase movement in the upper torso, shoulders, arms, and lower legs. For the chair turtle adaptation the arms are brought together parallel to each other with elbows bent and hands in fists; head is lowered down towards bent arms as if hiding the head. For the chair star pose the arms and legs are stretched out wide with the heels on the floor and toes pointed up.

Reclined Pigeon Pose to relieve hip and low back pain, stretching the glutes and piriformis.

Extended exhalation breathing to help the client take deeper breaths, calming the mind and relieving stress.

Yoga Nidra with emphasis on the differences between the sides of the body and the ability of the breath and mind to control pain sensations.

This client experienced an immediate emotional release while in pigeon pose. He said he felt like he’d been holding on to sadness and grief and he was able to feel it release. He said that he felt more relaxed, which was visible with the centering practice. He shared at the start of the session that he’s in a lot of physical pain and also has feelings of self-judgment. He said the pain felt less by the end of the session.

I wasn’t anticipating the immediate emotional release with pigeon pose. I checked in with the client, to be sure that he was okay and I gave him the option to come out of the pose if he wanted and offered an alternative (legs up the wall or chair.) He chose to remain. I continued to talk to him calmly through the pose. I recognize that this client is normally a people-pleaser and may push himself beyond his acceptable limits, so I will keep this in mind for future sessions.

Check In
Centering- Guided Awareness Practice
Gentle Hatha Yoga with Adaptations:

Joint Freeing Series in chair
Sun Salutations in chair
Alternating Star/modified turtle pose while seated in chair
Knees to chest while lying down, gently rocking from side to side

Humming bee breath to trigger a relaxation response

Yoga Nidra with tensing and releasing and emphasis on proprioception

Mantra repetition meditation