• 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 - to re-introduce mobility, flexibility and stamina in your body. - Cat/Cow | Downward Facing Dog | Plank | Low Cobra | Child's Pose

BREATH AWARENESS - Hands on heart and belly - or not. Take a few minutes and observe the flow of your breath in the body.

AHIMSA - 'unconditional self-regard' - accepting the body where it is for today. Noticing any thoughts when your body isn't where you want it to be. Be kind to yourself as you face the limitations of your body's energy levels.

LONG-COVID
Yoga for COVID-19: An Ancient Practice for a New Condition - Journal of Complementary Therapies in Clinical Practices
I thought this might be of interest to you, as it describes scientific research findings into how specific yogic practices address Long-COVID symptoms.

CENTERING - Sankalpa / Breath & Body Awareness
CHECK-IN / FEEDBACK
ASANA PRACTICE - to re-introduce mobility, flexibility and stamina in your body. Repeat sequence 5 x at your own pace - allowing the breath to lead you into each movement
- 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 as you shift torso forward / elbows are tucked alongside the body / gently lower down onto your belly / breathe.
- Low Cobra - fingers in line with shoulders / pressing into tops of feet / knees pop off the mat / grounding into pelvic area / from lower abdomen through torso and neck / lengthen and lift / hold for 2 - 3 breaths. Repeat if desired.

- 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

BREATH AWARENESS - Hands on heart and belly - or not. Take a few minutes and observe the flow of your breath in the body. When the mind wanders, gently bring it back to the body, then back to the breath in the body. If you can achieve a steady, even breath, that's great—but don't exert much effort to change how your body wants or needs to breathe. Upon completion, note any sensations and the area of the body or body part(s).
We continued with breath awareness - took it slow and talked about the subtle and powerful nature of Pranayama. Reminded him that if he ever feels dizzy or light-headed, etc. to return to normal breathing. We also discussed the Witness - taking a step back and observing his current experience without any stories or judgement.

GUIDED MEDITATION - body and breath awareness

We hadn't met for 3 weeks and client was glad to reconnect. He's very eager to regain his strength and wants yoga to help him do so. I explained that Yoga is about meeting your body where it's at. He enjoyed the Asana sequence and was obviously pushing himself when I prompted him to explore the sequence on his own. I encouraged him to spend a few extra moments in Child's Pose to observe any sensations and let his body tell him when it was ready to continue. He's willing and receptive to what I offer
He shared about the confounding nature of Long COVID and how he's frustrated at how it's impacted his life.

Client is a bit cagey and snarky - I realize these are his defense mechanisms. He's teaching me how not to back down and to speak up - gently calling him out on stuff - in a friendly yet firm way.

It was sweet while going through his asana sequence he stopped during plank - looked at the camera and said, "Thank you, Marilyn. I need this."

I sense he has a low-grade depression. Wondering how to address this without throwing him on the defensive or creating a setback for any trust he may be sensing as we continue to work together. Yes, yes ... scope of practice too.

Based upon his energy level, we’ll review / refine Asana sequence. Possibly introduce 1 or 2 more. Going at his pace - meeting his body where it's at during our time together.
Pranayama - we’ll continue with breath awareness and explore 1 to 2 more breathing practices.
Continue with discussion about The Witness.