• 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.

Observe sensations in the body, especially during a stressful situation.
Write in your diary at night what you observed.
Practice progressive relaxation at any time (12 min). It could be on the subway, bus, bank queue, etc. Never driving! 🙂 It is important to combat the stress response with the relaxation response.
Practice the Moon Salutation (10 minutes)
https://youtu.be/g4pB8hWAg3g?si=hMzsNQhmmiYjE1Qo

Check-in
Yoga Philosophy: Our true nature is experienced in a calm mind state (citta-prasādanam). Yoga can help (Yogas Citta Vritti nirodha)
The thoughts are like clouds in the sky of our mind that stop us from seeing who we really are.
In the svadhisthana chakra, we experience sensations in the body, but know that we are not the thoughts or the sensations. We are SAT CHIT ANANDA.

Relaxation response and stress: Observing sensations in the body (interoception) helps to activate the parasympathetic nervous system, which quiets the mind, and allows us to experience our true nature.

The Svadhisthana chakra is blocked by BLAME. Unblock it with the ability to experience joy and pleasure, self-care, and emotional intelligence.

CENTERING:
Observe your breath and sensations in the body.

ASANAS(respect your body)
Warm-ups,
Rock and rolls (Cherri Clampton’s, page 1336), sacral circles
Tadasana
moon salutation
bioenergetic movement for the hips (emotions) : it’s like a standing cat cow (backbends and forward bends)
legs up
supine twist
Savasana
Progressive Relaxation and deep relaxation with guided yoga nidra
PRANAYAMA: dirgha svasan
MEDITATION Life force yoga bliss meditation (Yoga for your deck, Amy Weintraub)
CLOSING

Clients didn’t practice relaxation at home. B slept very well on the day of the last class. During the class, she felt her throat and S was coughing at the end. They all enjoyed the session and said it was very relaxing.

I told the clients that when we relax the body and mind we begin to notice sensations that we never noticed before. It’s like the body wants to call their attention to some aspect or some part of the body that needs their attention.

Check-in
4 Anti-stress pills (SMTT manual, page 146): upgrade desires, make your desires selfless, see life as an adventure, and live in the Golden Presence.
Manipura chakra is blocked by SHAME. Unblock it with confidence, self-discipline, willpower.

The impact of stress on your gut
https://www.health.harvard.edu/mind-and-mood/the-impact-of-stress-on-your-gut
The gut-brain connection
https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
Samana vayu, manipura center and the gut
https://yogainternational.com/article/view/the-5-prana-vayus-in-yoga-samana/

CENTERING:
Observe your breath and the belly region.

ASANAS (respect your body)
Warm-ups,
Sun Salutation
Tadasana
Ardha Salabhasana (standing with chair support)
Woodchopper (gut health, samana vayu, naval center)
(Avoid if you have knee problems, sciatica, slipped discs, other serious spinal problems, or unmedicated high blood pressure.)
Viparita or legs up
supine twist
Savasana
Progressive Relaxation and deep relaxation with guided yoga nidra
PRANAYAMA: bhastrika with arms
MEDITATION with affirmation: “I will be calmly active, actively calm. I am a prince of peace, sitting on the trone of poise, directing the kingdom of activity.” Paramahansa Yogananda (At the end: bija mantra RAM)
CLOSING