• 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.

I explained and assigned a new daily routine to improve focus at work and enhance overall physical/mental health. She understood all the benefits.

1 Kapalbhati 3 rounds before morning exercise
2 Slow-paced Sun Salutation after morning exercise as moving meditation
3 Eye movement, 2/day or more especially working hours
4 Alternate Nostril Breathing at bedtime and as needed
5 Legs on the wall before bedtime

She works 2/week at the office and works from home the rest. There is a meditation room at her office so that she can take a break to practice. I suggested once in AM and once in PM.
Her plan is neck/shoulder stretch, eye movements and alternate nostril breathing, the total time would be about 10 to 15 minutes.

I began today's session by checking in with Katie about how she was feeling and whether she had noticed any physical or mental changes or challenges since our last meeting. She mentioned that she started practicing alternate nostril breathing and eye movement exercises before bedtime. I advised her that both practices should be done in a comfortable seated position with a tall spine and relaxed shoulders, not on the bed.

We also discussed activities to avoid before sleep, which I sent her a list yesterday for her review. Katie mentioned that it is challenging not to think about work when she receives work-related emails and that she sometimes eats late because her yoga practice ends around 9 pm. I explained the negative impacts of these activities on her mental and physical well-being. She understood the importance of avoiding these habits and expressed a need to learn how to manage them.

Moving on to physical movements, we started with gentle neck and shoulder exercises. Katie mentioned mild pain at the back of her neck, and I observed that she moved too quickly and extended too deeply. I learned that she practiced ballet and dance when she was young, which explains her flexibility. I advised her to move slowly and stop before feeling any pain.

During the asana practice, Katie could not join me because of a treatment she had the day before. Therefore, I demonstrated the 12 steps of IYI Sun Salutations and sent her the chat for her own practice. Given her active and flexible nature, typically practicing vinyasa flow, I emphasized the importance of moving slowly and naturally with the breath.

I introduced Yoga Sutra 1.2, “yogas citta vritti nirodha,” to begin her learning of yoga philosophy. Also I showed her pictures I had taken in Central Park, one of calm water with reflections and the other not clear, to illustrate the concept.

To conclude the session, I led a 15-minute session of Yoga Nidra and alternate nostril breathing.

I have not seen much progress yet because this is the first session after the intake session.
She has learned alternate nostril breathing and eye movements which we practiced together at the previous session. I am hoping she will continue these and add more practice for her self-care that is the word she used.

She has too many activities on her plate. In addition to a regular exercise routine, her yoga practice includes vinyasa, yin, and restorative yoga, along with talk therapy, acupuncture, and cupping. She also studies for work-related exams and is eager to learn yoga philosophy.
During sessions, I noticed she talks fast and sometimes interrupts me, not intentionally, but because she wants to express her opinions quickly. It seems she needs to relax more, listen, digest information, and talk at a more measured pace.
This care plan includes several practices to increase her relaxation response, which should work well. I will check in at every session and update the plan as needed.

I will continue to follow this care plan for the next several sessions. I will emphasize the slow-paced Sun Salutation before starting work to help her get ready, using this practice as moving meditation. And other practices at work to improve her focus and productivity.