• 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 sent this email to them:
Here are some of the things we talked about:
As the bones grow stronger when we apply some force against them, our minds also grow stronger when we commit to practice. We are strengthening our spiritual muscles.
While increasing our bone density, we activate the energy centers, bringing healing to the subtle layers of ourselves.
Our GOAL for this practice: bone health and well-being, working in the many layers.

Remember some tips for your practice during the week:
Always observe your breath during asanas. Discovering how to breath naturally can enhance the poses.
Release unnecessary tension with exhalation.
Inhale when lifting and arching your back, exhale when setting into the pose or folding forward.
Use the 4 corners of your feet in a balanced way for optimal support in standing poses.
When sitting manually widen the pelvis for a better foundation for the spine.
The balance of opposites: pulling in, reaching out/ rooting down, and extending upward, as we discussed at the beginning of the session.
Respect your body always!

There are some resources about bone health I’d like to share with you:

Dr Loren Fishman’s website:
https://sciatica.org/other-diagnoses/osteoporosis/
Dr Loren Fishman’s study:
https://journals.lww.com/topicsingeriatricrehabilitation/fulltext/2016/04000/twelve_minute_daily_yoga_regimen_reverses.3.aspx
Dr Loren Fishman’s video with the sequence we are practicing:
https://www.youtube.com/watch?v=o8SjystaH-E

I also attached to this email:
The full study (PDF)
The osteoporosis sequence (PDF)

What are we doing during the week:
Take some time to think about your bone/muscle strength and balance and give them a number from 1 to 5, of which 1 is less and 5 is more.
Bone strength 1 – 2 -3 - 4 -5?
Muscle strength 1 – 2 -3 - 4 -5?
Balance 1 – 2 -3 - 4 -5?

Practice the 12-minute video every day.
Each time you practice, observe sensations in the body, your breath, and be present.
Ground yourself. Maybe take a walk in nature.
Maybe you want to use a “bone diary” to check the progress of your 12-minute practice.
Please feel free to reach out if you have any questions or concerns.

Bones and Chakras – session 1

Check-in with the clients
Talk about how yoga can help with osteopenia and osteoporosis.
Yoga Philosophy: Tapas: As the bones grow stronger when we apply some force against them, also our minds grow stronger when we commit to practice. We are strengthening our spiritual muscles.
While increasing our bone density, we activate the energy centers, bringing healing to the subtle layers of ourselves.
GOAL: bone health and well-being, working in the many layers.
Today we will be aware of our root chakra or Muladhara.
Element: Earth
Purpose: Foundation
Issues: roots, grounding, nourishment, health, family, prosperity, home
Location: base of the spine, coccygeal plexus
What blocks it: fear

CENTERING
SENTADA, OBSERVAR RESPIRAÇÃO E SENSAÇÕES
ASANAS(respeite seu corpo)
Dr Loren Fishman’s sequence
Progressive Relaxation and deep relaxation with guided yoga nidra (Wheels of life, page 55-58)
Dirgha Swasam
MEDITATION (on the chakra with bija mantra LAM)
CLOSING
Dr Loren Fishman’s sequence for osteoporosis

VRIKSHASANA – foot on the chair
TRIKONASANA – hand on the chair
VIRABHADRASANA 2 – chair
PARSVAKONASANA
PARIVRITA TRIKONASANA – chair
SALABHASANA – cobra variation -floor
SETUBHANDASANA – floor – block under sacrum forearms pressing down, bent elbows
SUPTA PADANGUSTASANA 1 - chair – sitting, strap on the foot, leg straight
SUPTA PADANGUSTASANA 2 - chair – sitting, strap on the foot, leg to the side
MARICHIASANA 3 – foot on the chair standing
MATSYENDRASANA – chair sitting
SAVASANA

The group is very excited to begin to learn the sequence. CMOB is pregnant and didn't practice the twists, but was practicing adapted asanas.

I presented the whole sequence today, but it was too much for them. In the next sessions, we will do half of the 1st sequence (twice) and the other half (twice), before doing the whole sequence again.

-Check-in with the clients

-Yoga Philosophy: Abhyasa and vairagya
Abhyasa (effort, regularity in your practice) and vairagya (detachment to desires) are the two wings of the bird of Self-realization.
We need a goal for what we want to achieve, but we cannot expect the results will be the way we want. Letting go of expectations or desires can soften the muscles and the mind. Swami Satchidananda says: “Do your best and leave the rest”.

Consciousness is elevated by Abhyasa (Devoted Practice) and Vairagya (Remembering the Self). Devoted Practice, Abhyasa, cultivates the unfolding of consciousness. Abhyasa is nurtured by a sustained, steady rhythm and a dedicated heart.
With constant Remembrance of the Self, Vairagya., all yearnings fade. When consciousness unites, it remains clear and unaffected by the external changes of nature, the gunas. This is the ultimate Vairagya. By cultivation of Abhyasa and Vairagya, the intellect becomes keen, reasoning is clear, bliss is reflected to all, and outward identification unites with the Supreme Consciousness.
(Nischala Devi. The secret power of yoga)

Another source:
https://hridaya-yoga.com/abhyasa-vairagya-the-essential-aspects-of-spiritual-life/

How can I apply these teachings to my daily practice?

Today we will be aware of our sacral/water chakra or Swaddhistana.
Element: water
Purpose: Movement and connection
Issues: movement, sensation, emotion, sexuality, desire, need, pleasure
Location: sacral plexus, lower abdomen
What blocks it: guilt
Try to observe the energy flow in your practice today.

CENTERING
In a sitting posture, observe sensations in your body, observe your breathe.
ASANAS(respect your body)
Dr Loren Fishman’s sequence- 5 asanas
Progressive Relaxation and deep relaxation with guided yoga nidra (observe the flow of breath, flow of prana in and out)
Dirgha Swasam
MEDITATION (on the chakra with bija mantra VAM)
CLOSING
Dr Loren Fishman’s sequence for Osteoporosis (5 asanas)

VRIKSHASANA – foot on the chair
TRIKONASANA – hand on the chair
VIRABHADRASANA 2 – chair
PARSVAKONASANA
PARIVRITA TRIKONASANA – chair
Supine twist
Viparita
SAVASANA