In the midst of stressful times we often need tools to bring us closer to mental/emotional/physical homeostasis. To best accomplish this goal we should practice regularly and daily if possible for a short time to feel that homeostasis.

The client will attempt to do a short integrative yoga sequence to help during a stressful time in their life. I have given a continuum 1-10 for rating her sense of peace or sattva calm in mind and body as well as a rating of 1-10 on a continuum for sluggish-tamas to energetic rajas.

Female, 42 Hx of allergic reactions to foods, mother of 5, presently in a mid-life moment with marriage, very stressful.

Meet with client 1 time and review practice. Have her self assess with guidelines and do practice everyday if possible. Sit center with breath awareness-slow and deepen breath. Inhale say peace to self exhale say clarity to self or out-loud.
Postures/movement 1.Vajrasana Vinyasa 2. Virabhadrasana with forward fold (3 parts) in/ex/in/ex back. 3. Parivrtta Prasarita Padottanasana (version with hand to opp foot), end with breath like beginning then meditation peace/clarity.

Raja. Using the goal of mental clarity and the end goal of ahimsa as mantra to help create stability in the mind. Hatha and pranayama together and pranayama separately to access the physiological response of ANS homeostasis.
Asana, pranayama, dharana, chant/mantra, these tools together effects all the Koshas, which in this case are in disharmony. By combining all in a short practice can create a deep effect.
Eventually working towards Bhakti, soulful work. I see this work as important in her framing her life around faith in herself and in her higher spirit.
Research supporting an integrative yoga class with lower hypertension, anxiety/depression with regular practice.
Application of an integrative yoga therapy programme in cases of essential arterial hypertension in public healthcare
LauraTolbaños RocheBlancaMas Hesse
https://doi.org/10.1016/j.ctcp.2014.10.004

The client is familiar with yoga and in the past has done some viniyoga with me. I asked her some questions re her Koshas to determine how deep her disturbance with the stress lies. Her answers to questions about her deeper spiritual feelings led me to believe that at this time she is working towards her deepest goals and truth, but is stuck in this relationship situation which is fearful and breaking her self-esteem. All levels are effected physical discomfort, disturbed sleep, fatigue, affective disorder, memory issues, personality questions and an inner sense of fear. I encouraged reframe to self curiosity and utilize journaling as well.
Today she has told me is not a good day and she was thankful for the take-home sheet.
We went over a short sequence centering with breath (slow and deepen), once established, In say peace to self and exhale say clarity.

After following up 2 weeks later, the client had a positive experience with her sequence. Every practice was different, but she was able to control her mental gymnastics by applying the mantra through out the practice. I had encouraged her to do so at the initial meeting. She also applied the mantra on walks and doing chores to keep her thoughts focused. At this time she is happy using this practice because with the repetitions she can make it up to 25 min or as short as 10. The client felt the impact of the practice every time, sometimes she felt much better other times she just felt like it was a break in the storm, but overall it is helping her maintain a steady feeling in her mind and body better. Better parenting moments and better ability to focus on important conversations. Also I have referred her to counseling as well as couples counseling.

Yes I may have changed the second word in the mantra from quiet to clarity, which was just an in the moment change. The rest was very intentional. I did not expect her to apply the mantra to her everyday activities but that worked well.
Her self assessment, helped her look inside and evaluate her energy and general state, this also helped her to focus inwardly before and after, which she felt helped the whole process of centering.

In yoga we use these mantras internally and aloud to effect change in the manomaya and vijnanamaya koshas primarily. With the breath (pranamaya kosha) and asana (anamaya kosha) use as a focus and adding the mantra the effects seem to multiply.
By deepening and slowing the breath we access the ANS directly to tune the system, deep slow inhales bring balance to the sympathetic while extending and slowing the exhale tones the parasympathetic. In stress it is tricky, the wired and tired, which is why thoughtful application of breath and asana is so important for each person. This client has a Hx of digestive disorders so working with deep extended exhales at mealtime improves the digestive system through the PNS. That would be a possible add on, however because her stress is so intense a general daily practice is probably best.

I am really appreciative of the integration of yoga tools and creating a short integrative practice that is so impactful in these times where time is not easy to come by. I was making longer sequences, but now I am integrating more in less time and seeing great impact.
Her use of the mantra went very well. She uses it in many situations away from the practice time.
In the midst of stressful times we often need tools to bring us closer to mental/emotional/physical homeostasis. To best accomplish this goal we should practice regularly and daily if possible for a short time to feel that homeostasis.