• 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.

Practice the 2nd sequence of Dr Loren Fishman - first half - that we did today.
Observe your detachment from the results of your effort.
Journaling activities:
Write your intention in your journal and repeat it out loud. How do you feel?
Are my commitments aligned with my heartfelt purpose? What do I allocate energy and time to? Can you balance commitment with not taking yourself too seriously?
What are the expectations, beliefs, and habits I’m attached to? Am I trying to control the world outside? Do I have a healthy relationship with everything that comes into my life? Is it possible for you to release expectations for the fruits of your actions?

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.

M had difficulty concentrating, she is new to yoga. She was moving a lot during relaxation. She said she heard noises in her house, and sometimes she lost what I was saying. And she was doing what was good for her body and not what I said all the time. I told her she was right because she was following her body's needs and that’s fine. Concentration will come with practice.
J. liked the adaptations for the asanas.
L. liked the idea of proprioception and interoception.
B realized how stiff she was. And I compliment her. With this realization, she can improve the stiffness.
R. didn’t come.

I liked how the clients expressed themselves, and saw how they were engaged and interested in improving themselves.
The adaptions that Dr Fishman gives are not appropriate for some cases. I had to create other adapted asanas or substitutions to meet the needs of some clients. J. has a fused spine and Afib, the ardha chandrasana (half moon) is very strenuous and impossible for her, even the adapted one. Her half-moon looks more like a warrior 3 (with torso parallel to the floor), without moving the arm over the head nor lifting the back leg too much.
B. has posterior tibial tendonitis and OA in both knees, receiving hyaluronic acid injections. She cannot bend her knees too much or apply pressure on them. After thinking a lot, I realized that Anantasana with wall support could work as ardha chandrasana without putting pressure on her knees! The Warrior 1, could be done with back heel up, like Anjaneyasana, and sitting on a chair.

Check-in
Powerpoint about joint integrity
Balance and stability -physical and mental -
Pratipaksa Bhavana. It’s a perfect practice when we age. Turn the negative thoughts into positive ones.

Warm-up -breath of Joy- backbends and forward bends
Tadasana, Utkatasana, dandasana, pashimotanasana, vasistasana, arm trending, jathara parivartanasana, savasana.
Pranayama: Ha breath page 194 SMTT.

Homework:
Am I being too hard on myself?
Am I showing flexibility in my thoughts and actions?
Am I surrendering or always fighting against circumstances?