• 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.

ASANA PRACTICE - 4 postures (Cat/Cow | Down Dog | Plank | Child's Pose) to re-introduce mobility, flexibility and stamina in your body. Connecting movement with breath. When energy allows

PRANAYAMA - practice breath awareness. 1x/day.

FYI: Yoga for COVID-19: An Ancient Practice for a New Condition - Journal of Complementary Therapies in Clinical Practices -
Shared with client to pique his interest and scientifically validate his pursuit of yoga.

CENTERING
CHECK-IN

ASANA PRACTICE - 4 postures to re-introduce mobility, flexibility and stamina in your body. I encourage you to explore these asanas.

- Cat/Cow - coming to all fours (knees and hands) on your mat / checking your alignment - wrists are directly beneath shoulders and knees beneath hips / INHALE as you release the belly toward the floor and lengthen from tailbone to crown of head / EXHALE as you round the back and tuck the tailbone and head. Repeat 10 times

- Downward Facing Dog - from all fours / tabletop position - knees and hands are about hip-width apart / INHALE as you curl toes under pressing balls of the feet and hands into the mat / pressing evenly into hands focusing on area between thumb and forefinger / hips are reaching skyward / belly is reaching toward the thighs / head & neck are released / gentle bend in knees as heels reach toward the mat / take 2 to 3 breaths

- Plank - EXHALE shifting torso forward / elbows are tucked tight alongside the body / gently lower down onto your belly / release arms / breathe

- Child’s Pose - from prone position, hands are beneath shoulders, INHALE as you press up to all fours / EXHALE shift hips back towards heels / separating knees to allow belly to sink in between legs / extend arms alongside ears / breathe

Repeat this sequence 2 to 3 times. Rest. Repeat, as desired.

PRANAYAMA
Windedness - Practice extending the exhales. Experiment with the length of inhales and exhales to see what ratio best supports you. Perhaps place hands on heart and belly to connect with physical movement and sensations.

First session. Good start. Client is willing and defensive / cagey at times. Energy seems flat due to Long COVID. Sensing low-grade depression. Comments are glib at times. Obvious he was pushing himself at times.
In the end he was appreciative about our time together and shared that what he had practiced helped him feel better.

I'm not sure we're a good fit. Will hold my own re his cagey demeanor. Found my inner critic popping up at times.
Realized he was pushing himself at times, I needed to checkin more often re his energy levels. Hard to know how often to check-in.

Review / refine Asana sequence. Possibly introduce 1 or 2 more.
Pranayama - revisit 3-Part Breath and explore Brahmari “Bee” Breath