• 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 explained and assigned a new daily routine to improve focus at work and enhance overall physical/mental health. She understood all the benefits.

1 Kapalbhati 3 rounds before morning exercise
2 Slow-paced Sun Salutation after morning exercise as moving meditation
3 Eye movement, 2/day or more especially working hours
4 Alternate Nostril Breathing at bedtime and as needed
5 Legs on the wall before bedtime

I began today's session with 2 minutes of guided meditation and asked her how she was feeling and if she had noticed any physical or mental changes or challenges since our last meeting. She mentioned practicing alternate nostril breathing in three different variations: seated, seated against the wall, and lying in bed. She found that the seated position against the wall was the most comfortable posture for her to practice this breathing technique.

We also discussed her homework assignments during work hours. The plan is to take two 10-minute breaks, one in the morning and one in the afternoon. She works two days at the office, three days at home a week. She took breaks as planned 2 days last week but she continued working without breaks on other days. She stated that once she focuses on work, she tends to keep working and feels tension in her neck and shoulders afterward. I suggested she practice at home as well and set a timer on her watch to remind her to take breaks. I want her to keep this as a daily routine. The 10-minute practice includes eye movements, shoulder and neck stretches, and three-part breathing.

I led 3 rounds of Kapalbhati breathing because this is one of her daily practices, and I wanted her to become familiar with it. She seemed comfortable with this. Moving on to physical movements, I guided her through neck and shoulder movements, explaining the importance of mindful movement with slow breaths, as she had complained about tension and mild pain in the back of her neck. She mentioned she did not feel pain this time. Then, I led 4 rounds of slow-paced sun salutations, emphasizing moving slowly since she normally practices fast-paced vinyasa flow.

Then we moved on to talk about yoga philosophy. I asked about the snow globe analogy I explained in the previous session. She said she understood and felt that slow breathing helped her clear her mind. I then briefly explained the 4 locks and keys to her, mentioning that it would help her when she faces challenges in discussing terminations with her staff as an HR manager. I sent a brief explanation of this teaching via email for her to consider further.

To conclude the session, I led a 15-minute session of Yoga Nidra and alternate nostril breathing. This helped her to start her day feeling relaxed.

She established her morning ritual, which includes Kanakabati, her regular work-out exercise
routine, slow-paced sun salutation, and 3-part breathing to start her day.
Now she is implementing a day-time routine during her work hours, they are neck-shoulder stretch, eye movement and 3-part breathing.

I've started to notice she is more relaxed recently at the studio where I teach and during our yoga therapy sessions. To improve her sleep, she is considering replacing her pillow. I suggested trying a few different pillows and comparing them before making a purchase. Additionally, a smartwatch may be useful for monitoring her sleep.

I think setting up her daily routine to reduce neck/back pain is working in progress, overall plan is working well.

I will continue to follow this care plan for the next several sessions, reminding her to practice mindful movements. Additionally, I will lead a discussion on the concept of the four locks and keys, as sent her an outline of this topic via email to review.