• 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.

Physical: The gentle movements have been helping your knees, so we’re adding on! Try some cat/cow movements in bed lying on your side. Let me know if you have any questions about that. Also we practiced shin stretches in child’s pose with a block between your feet. Those seemed to be quite helpful, so do those as needed. For the muscle cramps, since your doctor hasn’t found / given you any reason for them, try to relax through them. Use the Calm button - nose breathing, belly breathing, extended exhale - and let me know how it goes.
Also - the functional mobility we did on the mat is something you could practice at home, if you want to. (Stepping one foot in front of the other as on a tightrope)

Energetic: Remember the physiological sigh - I love the idea of “blowing away stress” that you shared.

Emotional: You have already noticed patterns in your feelings and reactions, and are choosing how you want to respond. You know you are growing, but it’s neat to have someone else notice, too, and see their response.

Intellectual / mind: Continue the 5 senses practice now that you’ve noticed it calms your mind.
It’s enlightening to have many of the realizations you have had recently. Some of the topics have been heavy; I hope the awareness is literally lightening the load.

The practice for Ishvara Pranidhana this week: “This week notice any tension that arises in your body when you need the moment to be ‘your way’. Consciously choose to relax your body and shift your attitude to curiosity. Notice what happens.”

Check in
Centering w/body thank you
Rock and roll breath
Sit: move spine in 6 directions, hip circles, reach for feet
Table: spinal balance
Prone: cobra, shin stretch
Stand: hip circles + hip movements
Center: breath awareness, 6 spinal movements, shoulder movements
W2 flow with arm and hand movements
Functional balance
Sit on prop revisit 6 spinal and neck movements
Lie: bridge with tri press, w/w, gentle hip movements
Supported bridge
Savasana, body scan with tense and release
Gratitude practice

In discussion, noticed back cramps and practiced breathing into vs trying to get away from.

Tried tense and release 1 time.
Tried blowing away stress in the car.
Finds the 5 senses practice calming.
Noticing that she’s guarding and increasing cramps in back.
Realizing what she takes personally and the effect on her attitude.
Realizing that her people-pleasing comes from her relationship with her father.
Has begun saying “that’s your opinion” to husband when he says things that she takes personally.
Still hasn’t tried yoga nidra at home.

I’d been cautiously avoiding the weight issue that she mentioned in the intake. Around this session is when she asked if there is any yoga magic for weight loss. I have some ideas. My response was: Yoga can facilitate weight loss, and it’s not by magic 😉 Sometimes it happens once you release the baggage of the past. Sometimes the stress management practices allow your body to release the need to hold onto every calorie for some kind of fear. Studies show that yoga is a gateway to pro-health behavior and that many times people see benefits in every area of life as they proceed with the journey and regular practices. Processing stress hormones is the first step, and you are doing that. Continue to bring things up, and ask questions, and work through things, and see where it takes you!

Continue progress on new breathing practices. Otherwise similar sequence adapted for how she shows up. It will be 2 weeks this time.