• 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.

1. Regular breathing and meditation practices. Because the client is struggling with breathing and meditation on her own, I introduced her to Insight Timer App and recommended a few teachers that have good short, guided meditation and mindfulness practices.
2. Continue with previous homework practices.

Activities: The client has arthritis of the right hip. She has been doing very well with asana practices but struggled with subtle practices (pranayama and meditation). Therefore, I developed the session that focuses on turning inward and being aware of all koshas.

• Check in
Yoga philosophy: Bhramacharya and Pratyhara
• Centering
• Meditation – being at the present moment – use the breath as anchor
• Warm up: seated cat cow, lateral bend, twist
• Restorative yoga: Mountain brook, Resting half-moon, Supported spinal twist, Resting dragon fly (with support under the knees), Waterfall and Supported final relaxation.
• Pranayama – box breathing

The client has been doing much better. She has not had the pain at the groin even after playing golf. She noticed that the groin pain is associated with her back pain (usually both come together). However, she can still notice the sensation of discomfort at the groin when internally or externally rotates her right hip, although the sensation is less intense than before. The only time that she had a lot of pain was when she worked in the garden after a golf game. We discussed not overdoing and over expense her energy. We also discussed focusing on turning inward: noticing what is going on with the body, energy, and the mind and using breathing and meditation to manage the pain. She reported that deep breathing has been very helpful, especially for pain management.

I used a different approach this time. Instead of spending a lot of time on movement, I used restorative yoga as a vehicle to guide my client’s attention inward – connecting with her body, energy and mind. I think that she would benefit from guided meditation or breathing practices because she is struggling to do this on her own. I feel that the Insight Timer App will be very useful; I suggested teachers whom I have been following for my own practice. I introduced box breathing as another pain/stress management tool.

I will conduct pain and overall well-being measurement to assess where the client is. Physical practice will focus on improving strength, flexibility and balance (sun salutation, warriors, leg lunge, lunge twist). Pelvic tilt, child pose, puppy, cat-cow to address lower back pain will be included. For core strength: alternate leg and arm lift, modified half-moon will be incorporated. I will introduce Sheetali or bee breath as another breathing technique for the client to try. The class will end with deep relaxation with guided imagery.