• 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.

Shower meditation - Jon Kabat Zinn
Sit on the ground a few minutes a day
Move during work: marches, seated or standing stretches, forward folds. Stand with your back, head and heels against the wall, cactus arms and lift arms as high as you can up and down, trying to keep arms against the wall
Catching self with stress before it gets too much with deep breathing during work. Allow it to calm and center you.

Sessions 1-4

Summary:
Grounding & breath work - 5 counts in 5 counts out. Session 4 moved to 5 counts in 7 counts out (extended exhalation)
1st session: client had a hard time in easy seat on the ground, legs kept falling asleep and had to constantly move. Client was sitting on a blanket. 4th session: client now able to sit without legs falling asleep.

Sample Movements:
We always start seated on the ground, moving arms with breath, warm ups with cat & cows, extending legs back, Childs pose, side stretches, C curve stretches, wag hips.
Strengthening and lengthening movements to help with back: bird dog to bird dog crunches, gate pose to modified side plank.
Sun A - to a gentle flow. W2, side angle, triangle, wide legged FF or W1, pyramid, revolved pyramid, spinx
Seated poses for back: staff pose, seated twist, butterfly, janusirshasana
Cool down: bridge pose, supine pigeon, supine twist, happy baby, legs up wall
Relaxation: yoga Nidra

Hips are getting better. Client is able to sit for extended periods without legs falling asleep. Client is able to lift arms higher against the wall. He states that the shower meditation is difficult and his mind keeps wandering but he's less frustrated when that happens. Client states that the grounding and deep breathing at work really works. He feels less tension and in control.

I noticed that I have to pivot from my intended plan. I try to incorporate some of the movements but it never goes according to plan. It keeps me on my toes and that makes me very present during the sessions. It feels really good to know that I'm present and movements, breath work etc comes to me. I'll need to come up with more reframing of the philosophy with the client.

3 part breath, movement with breath

start seated: wide legged forward fold, twist
move to: table top, cat/cow, gate pose to a gate pose flow, bird dog to bird dog crunches.

Childs pose

modified Sun A with anjeneasana 2x to lizard 2x

Balancing: standing quad stretch to dancer pose

Prone: modified salabhasana just legs, then just head, shoulders, arms to full salabhasana

Back: supine pigeon, twist, happy baby

Yoga Nidra

Homework: will ask client to add on washing stress down drain during shower mediation