• 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.

Increasing awareness of the body and loosening tension: Continue—Seated or standing star to modified turtle. Practice this at the beginning of the day for three or four rounds as a fluid movement, allowing the breath to guide the movement.

Breathing practice: Alternate nostril breathing before meditation.

Manta repetition meditation: Mediate in the morning before going about your daily routine for 1 minute daily. Repeat your word or phrase mentally and if the mind starts to wander, return to that phrase.

Create a daily Sadhana practice/routine: Work to create a daily routine of spiritual practice to include daily meditation, breathing, and physical asanas. Try to practice them at a consistent time each day so that they become part of your routine.

Centering: Guided Awareness with emphasis on proprioception throughout the entire body and witnessing the breath, emotions, and thoughts.

Check In

Discussion: We discussed the Yoga Sutras 2.9 Clinging to Life to 2.10 and 2.11 to help the clients see how these obstacles can be destroyed and that they can actively apply yogic tools to do so. We also briefly talked about 2:15 because of questions from the clients about pain.

Gentle Hatha Yoga with Adaptations:
Joint freeing series including shoulder shrugs with sighs on the exhalation/as shoulders drop as well as gentle spinal twist in the chair.
Standing or seated Sun Salutations with adaptations
Standing or seated Start to Modified Turtle pose
Constructive rest pose

Relaxation:

Yoga Nidra with tensing and releasing and witnessing practice.

Breathing Practice:

Alternate nostril breathing to help balance the brain and calm anxiety.

Meditation:

Pratyahara Sense Withdrawal Guided Meditation followed by Metta Prayer of Lovingkindness

T arrived to class late because of work and traffic, but indicated he’s been less stressed and is doing most of the practices. P reported that she’s exhausted, was having a lot of dreams at night, and her body was sore. CF reported that work is consuming most of his “consciousness” and because of that the week didn’t feel long. He is applying all of the practices, including meditation. CO reported that he’d had a rough and busy week but he felt less stressed because he’s being meditating in the morning and doing the breathing practices. A said he’s been applying all of the practices and feels much better about his stress level. All clients had more relaxed breathing in this session and were physically more relaxed right after guided awareness practice.

I am glad that clients have started to apply the practices more consistently as this seems to be reflected in their energy and reaction to stress. I switched the order of the centering and check-in and that seemed to help them calm faster. I’ll keep it this way for future sessions. I shifted breathing practices after doing my individual session with P & T because I realized that a balancing breathing practice might be best for the entire group.

Centering: Guided Awareness with emphasis on proprioception throughout the entire body and witnessing the breath, emotions, and thoughts.

Check In

Discussion: I will discuss the Yamas from the Yoga Sutras, starting with Ahimsa to help the clients begin to apply non violence to self.

Gentle Hatha Yoga with Adaptations:
Joint freeing series including shoulder shrugs with sighs on the exhalation/as shoulders drop as well as gentle spinal twist in the chair.
Standing or seated Sun Salutations with adaptations
Standing or seated Start to Modified Turtle pose
Constructive rest pose

Breathing Practice:

Physiological sigh breathing to generate a deeper relaxation response.

Relaxation:

Yoga Nidra with tensing and releasing and witnessing practice.

Meditation:

Pratyahara Sense Withdrawal Guided Meditation followed by three rounds of Om Chanting.