It takes a lot of work to recover from negative emotional states. Working with Manomaya Kosha, Praktipaksh Bhavana can effect the emotional state in order to begin to have more control over the mind and emotions.

Goal: Initial Session includes talk on understanding stress, and on mindfully using Praktipaksh Bahavan and affirmations to uplift the mind and change mental and emotional patterns. Introduction of cat/cow warm up, Janusirshaasana, Paschimottananasana, and Lying Hip Opener poses for lower back stiffness - every morning for 10 minutes.

Male Client age 59. The Client has a stressful job which he has been at for over 20 years. Over the past two years, the Client has been changing the way he views his coworkers and the stressful situations that arise at work. Client would like to learn Yoga tools to better manage his stress, improve relaxing and meditation practice. Client also has a gym routine and he would like to learn stretching exercises he can do to help with lower back stiffness and pain that he feels upon waking up.

Meet weekly for 4 weeks. Prior to first session client completes an Intake form.
The following practices and activities where given to the client:
• Discussion to understand stress, stress response, and relaxation response,
• Reframed discussion on Praktipaksh Bahavan,
• Affirmation to be done every morning before starting work,
• Pre and Post Survey at first and last sessions,
• Hatha Yoga 10 - 15 minutes every morning.

Raja Yoga and Hatha Yoga were used. The key teaching from Raja Yoga was the use of Praktipaksh Bahavan to change patterns in the Manomaya Kosha. Weekly reminder discussions with examples of what stress is, how it manifests and how to relax while weaving in the understanding of Praktipaksh Bahavan as the tool with examples given. Client was given an affirmation to do daily each morning before starting work. The affirmation is part of a longer meditation, which he later adopted as a morning practice. The affirmation was selected because it supports the client’s goal of uplifting and controlling his mind and changing the way he has typically reacted. Client received Hatha Yoga starting the first week with demonstration and instruction on how often to do the practice. In subsequent weeks, client received additional asana because that was working very well for him.

Session 1: Client reported default thinking patterns which cause stress. On survey he reported the ability to stop uncomfortable thoughts when he begins to feel anxious and wants to do better; and, on a pain rating scale client report 6 out of 0-10 for lower back stiffness/pain.
S2: Client reports waking up with less stiffness/pain and he is more aware of his posture.
S3: Client feels the affirmation has been very useful before starting work “sets the tone.” Reports greater flexibility and ability to stay in the poses longer. He feels in general that his body is getting more flexible and this “inspires him.”
S4: Client discussed understanding of the importance of not letting the triggers seep in to his mind, and reported that he was recently able to prevent a stress response. Abdominal twist is very helpful to stretch out the sides of the body from his lower back to the thigh.

Client appreciated learning about the science behind the stress response, and the tools that would help him control his thinking and help him to think better. Client was given a written affirmation and with suggestions to repeat it every morning. During week three, the affirmation was increase and became a short meditation that he does every morning before starting to work.

To assist the client in achieving relief from lower back pain and stiffness, client was taught to do the cat/cow warm up, Janusirshaasana, Paschimottananasana, and Lying Hip mindfully and with intention during the first session. During the second session client was given additionally stretching which included downward dog, circles with the hips while on his hands and knees and balasana, and abdominal twist was added in the third session.

I was able to apply my intended plan once I met with the client, and I was inspired to provide additional practices with each session. The goal was achieved, the client learned about stress and its effect. He has gained understanding about the importance of controlling the mind and uses the tools he was given. When client was asked on the survey about being triggered and at what point he is able to take control of his response, on week one he responded “when I’m beginning to feel anxious”, and on week four he responded, “shortly after the story has begun”, that response shows improvement and that he understands and wants to prevent having to work to recover from a negative emotional state once the stress response has starts. In his words, "he wants to prevent the stress response from starting."

In the beginning cat/cow was difficult because he was not flexible and had to be on his knees. Client was advised to use extra padding under his mat to make it easier to be on his knees.

Learning that people really need another person’s help to get them to the next level, and that Yoga Therapy methods are very acceptable. For example, for this client the affirmation has been very supportive to his practice, and he was open to increasing it to a little longer meditative affirmation that he does before starting work.

I learned that client’s are aware that something is wrong but they don’t know how to help themselves. This client worked on himself mentally and emotionally needed additional assistance to take him further to where he wanted to be mentally and emotionally, so in this case I said, lets work to get you to the point that you can prevent the stress response from happening.

I would approach it the same way. All went well as discussed above. The client is progressing and he has learned new tools that he uses and appreciates.

Client was provided with a scientific article on the effects of yoga on lower back pain, and a video on the Science Behind Yoga on Youtube, to show him what the current science says about this issue, and to help him see what is happening in the bigger picture. Client really appreciated both and enjoyed the Youtube video the most.

I find it extremely helpful to ask the client to do a Pre & Post Survey because both of us can see the improvement as per the client’s reporting and I can discuss the progress with client. This client reported significant improvement on a pain rating scale of 0-10 for lower back pain/stiffness from week one with a 6/hurts even more, to week four with a 2/hurts little bit.