• 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 homework for my clients:

Here are some ideas about Ahimsa for your reflection:
“Harming others can occur through thoughts, words or deeds, each of which we are responsible for. (…)
Whenever we direct thoughts toward other people or ourselves, they receive the energy of those thoughts. If violence is directed toward us, we can use discrimination to determine our response. (…)
Ahimsa can be applied towards ourselves as well. For example, if you do something wrong, do not beat yourself up about it or regret it for a long time. Be compassionate and kind to yourself and learn from the experience. Remember, how we treat ourselves will influence our treatment of others. (…)”
Ahimsa is the key to inner and outer happiness and harmony. (Nicolai Bachman, The path of the yoga sutras)
Our home-fun for this week is:
Practice the 2nd Dr Loren Fishman's sequence - first half - that we did today.
Observe ahimsa in your thoughts, words, and actions toward yourself and others.
During the day, when you remember, inhale “Peace” and exhale “Joy” or any other positive word that makes sense to you. This is a very calming practice and it will give to you more clarity too.

Check-in with the clients
Talk about how yoga can help with osteopenia and osteoporosis.
Yoga Philosophy: Ahimsa: respect your body.
GOAL: bone health and well-being, working in the many layers.
CENTERING
SITTING, OBSERVING BREATH AND SENSATIONS
ASANAS(respeite seu corpo)
Tadasana, Utkatasana, Virabhadrasana 1, Ardha chandrasana, Ustrasana, pashimotanasana, Viparita on the block/ legs up the wall, Jathara parivartanasana, savasana.
Progressive Relaxation and deep relaxation with guided yoga nidra
PRANAYAMA: pranayama with imagery : inhale “Peace”, exhale “Joy” and dirgha swasam (both in the SMTT manual).
MEDITATION pranayama with imagery
CLOSING
Every class begins with warming up the neck, shoulders, and hips, preparing for the asana practice.

They all enjoyed the session a lot.
M looked tense in the asanas, maybe because it was her first time in yoga. She said she couldn’t hold the poses for too long, although we did it around 12 sec today.
J had some problems with her camera, she said she would install Zoom on her computer next time. I modified some of the beginner versions for her because she has Afib.
R said it’s always the same for her, she feels a big difference before and after the class.
B and L didn’t say much today.
I liked to present a PowerPoint about bone health this time, which I didn’t do with my former group. I think it helps them to understand better the importance of yoga for bone health and how it can help in other areas like stability, strength, improved balance, and well-being.
I planned for guided breath awareness as a pranayama but I did instead the pranayama with imagery (also in the SMTT manual): inhale “Peace”, exhale “Joy” and dirgha swasam.

I liked to present a PowerPoint about bone health this time, which I didn’t do with my former group. I think it helps them to understand better the importance of yoga for bone health and how it can help in other areas like stability, strength, improved balance, and well-being.
I planned for guided breath awareness as a pranayama but I did instead the pranayama with imagery (also in the SMTT manual): inhale “Peace”, exhale “Joy” and dirgha swasam.

Check in with the clients.
body awareness – interoception. Article by Susan Van Raes

INTEROCEPTION: YOGA AND THE MIND-BODY CONNECTION

Abhyasa (effort, regularity in your practice) and vairagya (detachment to desires) are the two wings of the bird of Self-realization.
Balance between effort and attachment to the results of action.
Setting an intention.
CENTERING
SITTING, OBSERVING BREATH AND SENSATIONS
ASANAS(respeite seu corpo)
Tadasana, Utkatasana, Virabhadrasana 1, Ardha chandrasana, Ustrasana, pashimotanasana, Viparita on the block/ legs up the wall, Jathara parivartanasana, savasana.
Progressive Relaxation and deep relaxation with guided yoga nidra
PRANAYAMA: guided breath awareness page 123 SMTT
MEDITATION: Sensing your body

Bodysensing: Learn to Listen to Your Body in Meditation

CLOSING
Every class begins with warming up the neck, shoulders, and hips, preparing for the asana practice.