• 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.

The following practices are part of what we did in the session. Please do these activities as your practice every morning. These are in addition to the practices you received last week:

Asana Cobra pose – hold 15 seconds twice
Dhanurasam (back bend/bow pose) - 15 seconds
Balasana (child pose) – 15 seconds
Additional practices for the Feet:
1. Gently knocking the feet together.
2. While sitting down rub your feet on the surface of a carpet on the floor.

Joint Freeing Wrists/Hands: - 15 seconds each
Fingers - Flexion/Extension with AB/ADduction while spreading and scrunching the fingers.

Fingers – Touch each digit to the thumb and gently press together.

Fingers – Fingers of both hands touching then pressing against each other.

Fingers – The gentle hitting at the joint of the proximal phalanges and the metacarpal bones of both hands together. And also the thumbs.

Wrist - Flexion/Extension with fingers and elbows extended (flex hands into a Stop position)/shoulders flexed to 90 degrees

Wrist - Circles both directions (thumb inside)

Wrist - Deviation - Radial (thumb) / Ulnar (pinky) (with finger extended/elbow extended/shoulder flexed to 90 degrees) – Show with
Hands - Pronated and Supinated

Wrist – Gentle knocking together of the wrists at the front to stimulate circulation.

Hands - Pronated and Supinated Radial (thumb)/Ulnar (pinky) turning of the hands front and back.

Breathing practice every morning:
o Deep 3 Part Breathing with healing affirmation .

o Kapalbhati (Kriya/cleansing), 5 rounds, 120 strokes/20 strokes each round - as per scientific article has been associated with the stimulation of pancreas to secret insulin, helping to regulate blood sugar levels. Kapalbhati will also help with brain fog and increase energy.

o Nadi Sudi (Alternate Nostril Breath) (10 minutes) to help with peripheral pain, adding/deepening with 3-part breathing and a healing thought or mantra (breath in calmness, breath out pain; breath in joy, breath out depression) to uplift sadness.

Meditation on the Breath – 10 minutes
Be aware of your posture:
o Sit crossed legged on the floor or on a chair with feet flat on the floor.
o The back should be strait.
o Chin is parallel to the floor.
o Hands are comfortably placed on your lap.

We very briefly mentioned external and internal stressors. Recall that we have control over our internal stressors. When you feel stressed try to identify what type of stress it is. Is it internal or external? Whether you feel internal or external stress you can do Deep 3 Part Breathing like we did today focusing on our breathing, or do Nadi Sudi (alternate nostril breath) to help you relax. Just one of these practices will help to relieve stress, and if you add some of the asana/poses that you have been taught, these practices done together it will help you cope with stress.

Centering
Asana Cobra pose – hold 15 seconds twice
Dhanurasam (back bend/bow pose) - 15 seconds
Balasana (child pose) – 15 seconds
Additional practices for the Feet:
1. Gently knocking the feet together.
2. While sitting down rub your feet on the surface of a carpet on the floor.

Joint Freeing Wrists/Hands: - 15 seconds each
Fingers - Flexion/Extension with AB/ADduction (spread and scrunch)

Fingers – Touch each digit to the thumb.

Fingers – Fingers of both hands touching then pressing against each other.

Fingers – The gentle hitting at the joint of the proximal phalanges and the metacarpal bones of both hands together. And also the thumbs.

Wrist - Flexion/Extension with fingers and elbows extended (stop
hands)/shoulders flexed to 90 degrees

Wrist - Circles both directions (thumb inside)

Wrist - Deviation - Radial (thumb) / Ulnar (pinky) (with finger extended/elbow extended/shoulder flexed to 90 degrees) – Show with
Hands -Pronated and Supinated

Wrist – Gentle knocking together of the wrists at the front to stimulate circulation.

Hands - Pronated and Supinated Radial (thumb)/Ulnar (pinky) turning of the hands front and back.

Client lying down:
Full body tensing and releasing (Seegra Savaasana).
Body Scan – from the head down to the feet and then up again.
Yoga Nidra.

Client sits up:
Breathing practices:
o Deep 3 Part Breathing with healing affirmation .

o Kapalbhati (Kriya), 5 rounds, 120 strokes - as per scientific article has been associated with the stimulation of pancreas to secret insulin, helping to regulate blood sugar levels. Kapalbhati will also help with client’s brain fog and increase her energy.

o Nadi Sudi (10 minutes) to help with peripheral pain, adding/deepening with 3-part breathing and a healing thought or mantra (breath in calmness, breath out pain; breath in joy, breath out depression) to uplift sadness.

Meditation on the Breath:
o Preparation, posture
o Technique
o Pratyahara

Discussion on how the assignments went for client. How the personal sadhana is going?

Touched upon Stress Response Education, including external and internal stressors.

Client was unable to do the Hatha Yoga poses that I gave her. She did some of the poses twice a week.

She mentioned that she sometimes watches a YouTube channel on Yoga.

Client did the Joint Freeing movements for the feet a few times last week because her feet hurt a lot.

She was able to do Kapalbhati a few times during the week. She did not do Nadi Sudi.

She tries to meditate but she doesn’t know how many times a week she tired.

Client did not respond to the Pain Score that I sent her.

After the meditation, client was getting text messages from her job and she began to answer them, so I was having to stop and wait for her to finish.
She apologized and said it was her job.

It had started to feel like the rest of the session had to be rushed, it felt like things were thrown off because her attention was elsewhere. Alas, I didn’t get to explain enough about Stress Response Education. I had just begun to weave in about the external and internal stressors, but we didn’t get to the point where client identified her internal stressors.

We had blocked two hours to have enough time to do all the activities that were originally intended but the client had forgot how much time we blocked off, and she continued to receive text messages and so we had to end the session abruptly.

Centering
Asana:
o Paschimottanasan – 15 seconds
o Matsyansan – 15 seconds
o Pavanmuktasan – 15 seconds

Deep Relaxation (client lying down):
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan – from the head down to the feet and then up again.
o Yoga Nidra.

Breathing practices (client sits up):
o Deep 3 Part Breathing with healing affirmation .

o Kapalbhati (Kriya/cleansing), 5 rounds, 120 strokes/20 strokes per round - as per scientific article has been associated with the stimulation of pancreas to secret insulin, helping to regulate blood sugar levels. Kapalbhati will also help with client’s brain fog and increase her energy.

o Nadi Sudi (Alternate Nostril Breath) (10 minutes) to help with peripheral pain, adding/deepening with 3-part breathing and a healing thought or mantra (breath in calmness, breath out pain; breath in joy, breath out depression) to uplift sadness.

Meditation on the Breath:
o Preparation, posture
o Technique
o Dealing with obstacles/challenges
o Pratyahara
o Closing

Yoga Sutras of Patanjali:
I.1: Now the exposition of Yoga is being made.
I.2: The restraint of the modifications of the mind-stuff is Yoga.
Watch programs that make her laugh a lot - 20 minutes three nights a week. Laugher Yoga helps us to change our mood by releasing endorphins from our brain cells.