ASU-header-MPN

Welcome to your yoga journey. Yoga means ‘yoke’, ‘union’ or to ‘join together’. What exactly are we joining together and uniting in yoga? The body, mind, and spirit. The union of body, mind, and spirit through yoga, and breath awareness brings balance in our lives. As life becomes more balanced it provokes a transformation of self both mentally and physically. Yoga is an ancient practice, which includes breath control, simple meditation, and asana (known as the physical poses of yoga). The benefits of yoga for the MPN patient may include decreased levels of fatigue, pain, depressive symptoms, and concentration difficulties, as well as improvements in flexibility, strength, sleep quality and overall quality of life. Findings from multiple research studies, such as those from Harvard Medical School and Duke University, have shown yoga to be effective in treating cancer related symptoms. Below, you will find a 12-week progressive yoga program that we hope will allow you to reap the many mental and physical benefits of yoga.

As a participant of the study, we ask that you:

  1. Access the videos from a laptop and/or desktop instead of a mobile phone or tablet.
    1. If available to you, use an HDMI cable to stream the yoga videos from your laptop/tablet to your television in order to make the videos easier to view.
  2. Complete at least 60 minutes of yoga per week using the prescription below.
    1. The prescription is broken down into 20 min 3 days/week for most weeks, however, you can complete your 60 minutes in any way most convenient to you (e.g., 20 min 3 days/week, 30 min 2 days/week, or 60 min 1 day/week).
    2. Feel free to do more than the prescribed 60 minutes of yoga per week if you choose to do so by using videos from past weeks or by completing the alternative video suggestion(s) in addition to the prescribed 60 minutes of yoga for that week (starting in week 3).
  3. Modify a pose if at any time you do not feel safe or able to perform a pose:
    1. Rest in childs pose during that particular pose (see the “child’s pose” video from Week 1or the yoga modifications handout) or, if this pose is difficult as well, simply lay on your back with your arms by your side and your knees bent (see the yoga modifications handout).
    2. Use the yoga modifications handout for suggested alternative poses, or use another previously learned pose that you are comfortable with. DO NOT perform any poses that you are uncomfortable with.
  4. BE SAFE: Listen to your body and be careful when performing poses that require you to lie on your stomach, particularly if you have an enlarged spleen.
  5. Complete your daily logs (you will receive a link to the logs in a weekly email)
    1. Complete your daily log every time you participate in a yoga session.
    2. Complete your sleep log within 48 hours of each time you sleep/wake (you will receive ONE sleep log to be used for the entirety of the study).
  6. Complete your weekly log (you will receive a link to the logs in a weekly email) once per week by Sunday night.

 

A little more about your yoga prescription:

Week 1 and Week 2 are essential to beginners as they explain proper technique, breathing, and use of props. Please do not skip these videos. If you find that you have trouble with flexibility, or would like more assistance in some of the yoga poses, use your props (i.e., blocks, straps, blanket). See the “Prop Tutorial” Video from Week 1 and/or the “Yoga Prop Alternatives” handout sent in your participant welcome email.

Beginning in Week 3 your program will include longer videos that combine all the poses you learned in Weeks 1-2. Each week will consist of 3 videos that are 20-30 minutes in length. An alternative 60-minute video will also be included in each week if you prefer to complete 60 minutes at one time or are looking for an additional challenge. There will also be 5-20 min meditation videos that are offered in case you prefer to practice meditation in addition to the prescribed 60 minutes. Pay special attention to the notes related to each video, as they will include helpful hints, suggestions, and instructions for the week.

On behalf of Dr. Jennifer Huberty, Dr. Krisstina Gowin, and Dr. Ruben Mesa, we would like to express our gratitude for your participation in our research study. If at any time you have questions please feel free to contact the research team at MPNyoga@asu.edu or 602.827.2314. If you need additional support or resources during this time please contact Dr. Huberty directly at Jennifer.huberty@asu.edu.

 “Yoga is the journey of the self, through the self, to the self” –The Bhagavad Gita

Namaste

 

DAY 1:




Ujjayi Breath with Rudy Mettia
Video 1:  Ujjayi Breath with Rudy Mettia
This video introduces Ujjayi breath, a diaphragmatic breathing technique that will help you to be mindful during your practice and help lead the physical movement.


Prop Tutorial with Jules Mitchell
Video 2: Prop Tutorial with Jules Mitchell
As a beginner you may find it useful to take advantage of the props. The purpose of a prop is to add extra support in a pose, or to help you go deeper into a pose (further than you would on your own). This video will discuss common props used in yoga classes, and gives you some good at-home/in-expensive options for props.


Tadasana (Mountain Pose) with Rudy Mettia
Video 3: Tadasana (Mountain Pose) with Rudy Mettia
Tadasana means Mountain Pose. This standing pose may not seem difficult, but there are many important alignment cues to remember as this pose serves as a fundamental basis for all standing poses.


Raising Your Arms Up with Vytas Baskauskas
Video 4: Raising Your Arms Up with Vytas Baskauskas
Raising your arms up is one of the first steps to learning the basic sun salutation (demonstrated in videos 11&12). As a student practicing yoga it is vital to strive for proper alignment even in the simplest of poses.




Day 2





Video 5: Childs Pose with Rudy Mettia
Childs pose is your “go to” resting pose. If at anytime during your yoga practice you feel the need to take a break this is the pose to revert to.


Plank Pose Tutorial with Vytas Baskauskas
Video 6: Plank Pose Tutorial with Vytas Baskauskas
Plank is one pose that you will often find yourself in especially when transitioning from pose to pose. Remember that if you need to do this pose on your knees that is acceptable. Be mindful of how your body is feeling in the moment and be ok with that. As you continue to practice you will notice your ability to do each pose will change from day to day as your strength and flexibility improves.


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Video 7: How to Step Through Correctly with Vytas Baskauskas
The step through is a move that often gets neglected in our yoga practice. This video will teach you how to properly step through from plank and keep your muscles engaged as we transition into a new pose.


Sphynx:Cobra:Up-Dog Pose Tutorial with Rudy Mettia
Video 8:  Sphynx/Cobra/Up-Dog Pose Tutorial with Rudy Mettia
Vinyasa is a movement synchronized with breath. In any vinyasa flow class you will encounter one of these 3 poses. Sphinx is the most moderate, and up dog is the most intense. Choose the pose that best suits you, and remember you don’t have to do something outside of your comfort zone. Be mindful of your body and be IN your body. It is recommended to start with the easiest modification and work your way up as you gain more strength and flexibility.




DAY 3




Downward Dog + Vinyasa with Travis Eliot
Video 9: Downward Dog + Vinyasa with Travis Eliot
We use vinyasa to connect each asana (yoga pose) with breath as we transition between asanas. Downward dog is another transitional pose in a vinyasa that can be used as a resting pose as well. If you feel the need for a break, downward dog can be used as an “active rest” pose.


Vinyasa Walk Through 2 with Vytas Baskauskas
Video 10: Vinyasa Walk Through 2 with Vytas Baskauskas
Many times in a yoga class the instructor may tell you to move through your vinyasa at your own pace. This video will show you the proper sequencing so that you can feel comfortable participating in vinyasa on your own. You will also find some great modifications in this video needed.


Modified Sun Salutation with Rudy Mettia
Video 11: Modified Sun Salutation with Rudy Mettia
Sun salutation (Surya Namaskar) is a sequence of poses that together, symbolize a salute to the sun. Instructors often use it to warm-up the body prior to a longer yoga practice or as a practice in itself. This video will teach you how to modify the poses within sun salutation for ease and safety.


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Video 12: Surya Namaskara with Rudy Mettia
There are two types of sun salutations: Surya Namaskara A and B. Although very similar, Surya Namaskara B has two additional poses (Warrior 1 & Chair pose). In this video you will learn Surya Namaskara B. You will be most successful with this sequence if you practice with regularity and commitment.

DAY 1




Crescent Pose Tutorial
Video 1:  Crescent Pose Tutorial with Rudy Mettia
Crescent pose is also known as high lunge. It is a dynamic standing pose that incorporates balance. This is a great alternative pose to Warrior 1 if you have knee or hip pain.


Seated Twist
Video 2: Seated Twist Tutorial with Rudy Mettia
Twisting in poses must be approached with caution. It is important to learn the steps to engage in a proper twist so that we may feel safe in the pose. This may be a good pose to use your blocks.


Childs Pose
Video 3: Childs Pose with Rudy Mettia
Childs pose is your “go to” resting pose. If at anytime during your yoga practice you feel the need to take a break this is the pose to revert to.


Tatiana-CorpsePose
Video 4: Shavasana with Tatiana Urquitz.
Shavasana: Also referred to as 'corpse' or 'final relaxation', this pose is the beginning of a deeper meditative practice. Arguably, this is the most important pose in yoga so be sure not to skip out on this one!




Day 2




SImple Core Class
Video 5: Simple Core Class with Vytas Baskauskas
This class is specifically focused on core work. The core is not just comprised of our abdominal muscles but also muscles of the back. A strong core can make it easier to do other physically active tasks.




DAY 3




A Basic Practice
Video 6: A Basic Practice with Vytas Baskauskas
This class will introduce the basic poses learned in the previous videos. You will begin to learn how to connect and transition between poses. Be prepared to have some fun in your first official class! If you are not ready for the full length class, please feel free to only complete the first 20 minutes of the video.

DAY 1:




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Video 1: Breathing With Jules Mitchell
Breathing- Yoga breathing, or pranayama, is the foundation of your yoga practice. Focusing on your breathing helps you pay attention to the present moment and can be very relaxing and stress relieving.




DAY 2:




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Video 2: Warrior-Free Flow with Anna Hanson
Warrior-Free Flow- This class will help you focus less on the physical postures and more on your internal body. Remember to go at your own pace and rest when you need to.




DAY 3:




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Video 3: Get Grounded with Rudy Mettia
Get Grounded- Life is busy and sometimes we feel like we are running a thousand miles an hour. This class will help bring you back to reality and build a strong foundation to conquer your busy life.


60-Minute Alternative (beginner)




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Video 4: Beginners Fundamentals with Jeff Beaudoin
Try this class out if you would prefer to complete your 60 minutes of yoga in one class. Every week from here on out, you will have the option of completing 3 20-minute videos, or 1-60 minute alternative video. You may complete ALL videos if you want to do more than 60 minutes. Be ready to combine all the fundamentals you learned in week 1 and week 2! Go at your own pace and rest when you need to. This would be a great class to utilize props (or alternatives) if available.


5-Minute Alternative (Meditation)




travelingmeditation
Video 5: Traveling Meditation with Rudy Mettia
If your mind constantly wanders during meditation this is the perfect place for you. In this meditation follow along as your mind travels. Focus on the breath and as your mind drifts see where it takes you. Follow it wherever it leads you go with the mind. When you you get there bring your attention back to your breath.

DAY 1:




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Video 1: Standing Postures with Vytas Baskauskas
Standing Postures- Standing is something that we do just about every single day yet we never really think about our posture. Be sure to focus on engaging your core to help align the spine in these standing poses.


DAY 2:




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Video 2: Warm Up The Engines with Jules Mitchell
These are great poses to get the body warmed up and ready for the day. Try them out in the morning for an energizing boost or right before bed to help relieve sore muscles before you sleep.




DAY 3:




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Video 3: Slomo with Christian Robinson
Let's take things down a notch. Many of us are always on the go-go-go, but we deserve to slow down and give ourselfs some love. Don't forget to focus on your breath in this class and to go at your own pace. Challenge yourself with how slow you can go.


60-Minute Alternative (beginner)




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Video 4: Tigers Into Kittens with Rudy Mettia
It may be helpful to grab a pillow or bolster for this class. In this class you will hold poses for a longer time allowing for a calming and balancing of the mind.


5-Minute Alternative (Meditation)





Video 5: Wisdom Meditation with Rudy Mettia
A wisdom meditation is a simple meditation that develops insight. Its a very simple yet profound technique designed to uncover the true nature of reality.

DAY 1:




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Video 1:  Accomplished with Jules Mitchell
There is something about completing a yoga class that just makes you feel like you accomplished something great… and its because you have! Each yoga class is helping you to find mental peace and clarity.




DAY 2:




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Video 2: Coming Back to Yoga
Coming Back to Yoga- Just like anything else sometimes we fall off the wagon. Oftentimes we set our expectations too high and are unable to reach them but that’s ok because yoga teaches us to let go.




DAY 3:




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Video 3: Get Focused with Rudy Mettia
You may want to have a block or stack of books close by for this class. Remember- props are there to help deepen your practice, not hinder it.


60-Minute Alternative (beginner)




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Video 3: Yoga Foundations 1 with Travis Eliot
Another class to wrap up all the fundamentals learned in prior weeks. To make this class easier rest in childs pose or lay on your back, instead of doing every vinyasa.


5-Minute Alternative (Meditation)





Video 5: Counting Meditation with Rudy Mettia
This counting meditation technique will gently and incrementally still the mind.

DAY 1:




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Video 1: 
Cool Down Flow with Ali Owens This class includes some great rejuvenating poses that would even be a great addition after one of your favorite workouts.




DAY 2:




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Video 2: Five by Five with Rudy Mettia
In many yoga poses there are times when our joints will be in a position of external rotation. In poses like Warrior 1, or Triangle our hips are externally rotated. This video will show you how to properly align your body.




DAY 3:




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Video 3: Intelligent Forward Folds with Michelle Goldstein
This class will help you to open up the hamstrings which are very important in forward folds. Be sure to engage the core and use your breath to help you go deeper.


60-Minute Alternative (beginner)




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Video 4: All Levels Flow with Marisa Wepner
All levels flow- Lots of variety in this class! Don’t be shy to try out multiple variations of poses to find the right one for you. It may be beneficial to use a block or strap in this class.


60-Minute Alternative (intermediate)




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Video 5: Yoga Foundations 2 with Travis Eliot
You are half way through your yoga prescription! You will now find 2 alternative videos; 1 beginner and 1 intermediate. Feel free to complete the intermediate class for an increased challenge. This class will build upon the fundamentals learned in Yoga Foundations 1. This is a full-length class so please remember that if you need to take a break, take it! Don’t forget to have your blocks close by.


20 Minute Alternative (Meditation)





Video 5: Mindfulness Meditation with Michelle Goldstein
Only two of the traditional 8 limbs of yoga talk about breath and movement. If we are truly going to deepen our practice then we must begin to meditate. A body without training will atrophy and die, but a mind without such will get so undisciplined that it will take us prisoner. Being a prisoner in our own minds is no way to live. There will never be any happiness or freedom. To truly be able to experience each moment, we must practice it. This simple technique is a great start. If you have tight hips or knee injuries, be sure to sit up a little bit so that your pelvis is elevated.

DAY 1:




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Video 1: Compassion with Jules Mitchell
This video was designed to help you develop just that…compassion. Compassion means to love together with and is the energy that flows through the heart. Remember, it is not just the technique in yoga that you should strive to work for, but the ability to tap into your own inner loving energy from the heart.




DAY 2:




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Video 2: Hamstring Flow with Calvin Corzine
Hamstring flow- Increasing flexibility in our hamstrings will help lessen low back pain. Be sure to bend your knees if the hamstring flexibility is not there. Don't push yourself past your comfort level!




DAY 3:




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Video 3: Lengthen Your Dog with Vytas Baskauskas
Many times students will focus on tring to plant the heels on the ground in this pose. The most important part is to lengthen and align the spine. Don't be afraid to generously bend your knees when in this pose.


60-Minute Alternative (beginner)




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Video 4: Stretch and Restore with Elle Potter
You may want to grab a block and pillow for this class. Try to focus on the breath and fully let go in each pose.


60-Minute Alternative (intermediate)




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Video 5: Yoga Foundations 3 with Travis Eliot
This class will explore the boundaries of your beginner practice by testing your limits. Please remember that you can make any modification that you feel comfortable with at any time. Yoga is not about having the best pose, but being the best you.


20-Minute Alternative (Meditation)





Video 5: Just Breathe with Caley Alyssa
Learn basic breathing techniques to increase focus, calm, and classing in the body and mind including: 1) calming breathing, 2) positive breathing, 3) Kapalabhati yogic purification technique, 4) Nadi-Sodhana Pranayama without breath retention.

DAY 1:




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Video 1: Deep Into The Hips with Michelle Goldstein
Deep into the hips- Many of us do a lot of sitting all day which contributes to tight hips which can draw the pelvis forward and contribute to low back pain. This class will help you open up the hips and help relieve back pain.


DAY 2:




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Video 2: Integrations Evening with Rudy Mettia
This class is a great one to do before bed to help you get a good nights rest. However, this class can be done at any time of the day. Be sure to go at your own pace.




DAY 3:




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Video 3: Standing Poses Calvin Corzine
Be sure to engage your core in this class to help align your spine for proper standing postures.


60-Minute Alternative (beginner)




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Video 4: Cultivating Courage with Cristi Christiansen
Cultivating courage-This class will teach you to still your mind and turn inward. This is n hour long class so please remember that if you need to take a break, take it! Don’t forget to have your blocks or other yoga props close by.


60-Minute Alternative (intermediate)




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Video 5: No Vinyasa with Rudy Mettia Though there are no vinyasas in this class don’t be fooled. This class is still challenging so be sure to have a yoga block near by.

20-Minute Alternative (Meditation)





Video 5: Simple Mindfulness Meditation with Vytas Baskauskas
A very simple yet profound meditation practice with Vytas.

DAY 1:




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Video 1: Joyful with Jules Mitchell
This class is designed to help you cultivate pleasure and happiness. Be sure to keep a smile on your face as you are practicing.




DAY 2:




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Video 2: Counting Meditation with Rudy Mettia
Though you may not think so, meditation can be harder than the actual physical postures in yoga. Try to quiet your mind with this counting meditation.




DAY 3:




shoulder openers
Video 3: Shoulder Openers with Vytas Baskaukas
Stress and tension tend to get trapped in our shoulder girdle and around the neck, this is especially true for women. This class will take you through various standing and seated poses that will ease much of the stress and tension that has been built up over time. Make sure you have a strap, or towel nearby.


60-Minute Alternative (beginner)




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Video 4: Love Thyself with Anna Hanson
Sometimes you need to give yourself a hug. After you are finished with this class you will find yourself sighing ‘ahhh’ in relief.  Really pay attention to your body’s needs throughout class. Utilize as many props as you need to, and remember to move slowly with intention.


60-Minute Alternative (intermediate)




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Video 5: Creativity Flow with Elle Potter
Don’t forget to check in with yourself and observe how your body and mind feels. What parts of your body are sore? What kind of attitude do you have today? Utlize this class to help you release tension and stress.


20-Minute Alternative (Meditation)





Video 5: Muzik Meditation with Koya Webb
Beach meditation will help you relax from a stressful day by taking you visually to the beach for releasing and rebuilding. Live music by Masood Ali Khan.

DAY 1:




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Video 1: Free Being Equals Free Body with Eddie Ellner
Let go in this class and just be you. Do what feels good for your body in this class. Make your yoga practice to fit you and your body.




DAY 2:




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Video 2: Seated Postures with Vytas Baskauskas
Seated postures can be energetically grounding and tend to focus more on flexibility than strength.




DAY 3:




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Video 3: Energize with Salutations with Vytas Baskauskas
Sometimes its useful to go back to the basics. Sun salutations can be found in almost any yoga class, but many times we lose integrity because we are so familiar with the movement. Try to keep your integrity in this class and move with intention as you flow though each sun salutation.


60-Minute Alternative (beginner)




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Video 4: Slow Meditative Flow
This class will teach you to still your mind and turn inward. This is a 52 minute class so please remember that if you need to take a break, take it! Don’t forget to have your blocks or other yoga props close by.


60-Minute Alternative (intermediate)




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Video 5: Stillness Meets Movement
This class is more focused on alignment in each posture. No need to rush through this class. Be sure to focus on your breath to still your mind.


20-Minute Alternative (Meditation)







Video 5: Harp Meditation with Koya Webb
Gently allow the harp to take you to a deeper place of relaxation and release. Live music by Sheela Bringi.

DAY 1:




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Video 1: Vitality with Jules Mitchell
This class is designed to get your feeling strong, active, and energized. Be sure to have some props or alternatives close by.




DAY 2:




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Video 2: Vashistasana Variations with Caley Alyssa
This is a challenging pose. Don’t be afraid to try out many different modifications to make a pose easier or more challenging. Be sure to do the pose most fitting to your comfort level.




DAY 3:




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Video 3: Wisdom Meditation with Rudy Mettia
Quieting our mind can be a hard thing to do in today's world, but can bring many benefits. Try out this short, but challenging meditation to help bring stillness to your day.


60-Minute Alternative (beginner)




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Video 4: Side Stretch with Jules Mitchell
This class will help to open up the ribcage and core. It may be helpful to have a strap or alternativee for this class.


60-Minute Alternative (intermediate)




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Video 5: Hip Hop Hooray with Rudy Mettia
We are fast approaching the end of the 12-week yoga program. As you practice this class try to see if you can surrender in each pose. Can you let go and just be in the pose? Stay with your breath and allow the breath to take you deeper into each pose. Maybe you will find that you can take your body to a new level within this class. You have already learned the necessary tools in the previous yoga classes, now its time to show yourself what you are made of!


30-Minute Alternative (Meditation)







Video 5: Checking In with Lindsay Vandenurk
This relaxing and meditative class will explore the power of pranayama and meditation as a way to check in and ground yourself when life gets busy and time is tight. 20 minutes of breath work followed by 20 minutes of gentle asana.

DAY 1:




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Video 1: Strength with Jules Mitchell
This video will help to cultivate inner and outer strength. The physical postures in yoga often get the most attention but it’s the transformation that happens on the inside that is essential. Show yourself what you are made of! You are quickly approaching the end of the 12-week yoga prescription!




DAY 2:




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Video 2: Integrations Mid Day with Rudy Mettia
As we approach the end of the 12 week yoga prescription, don’t forget to apply all the fundamentals learned in the previous weeks! Sometimes it is more challenging to take ourselves back to the basics. Can you try to utlize your breath to take you deeper into a pose? See how you can make this class more challenging by moving slower with more intention.




DAY 3:




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Video 3: Traveling Meditation with Rudy Mettia
This is a practice that you can take anywhere! You can even utilize this meditation to give yourself a mental break while at work or when having a stressful day.


60-Minute Alternative (beginner)




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Video 4: Ankles Feet Stretch Repeat with Jules Mitchell
You made it! This is one of the last class. Its time to congratulate yourself on working through this progression and making it to this point. Have fun with this class, as it will promote grounding and stress/tension relief. Take note of how your body, mind, and spirit has changed over the course of the last 12 weeks. With each asana and vinyasa remember all of the fundamental principles that you have learned and enjoy putting it all together!


60-Minute Alternative (intermediate)




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Video 5: Intermediate Flow with Ali Owens
You have made it through the 12 week yoga prescription! Take note of how your body, mind, and spirit has changed over the course of the last 12 weeks. Remember that you can always take with you the mental, emotional, and physical prinicples taught in yoga class. What you do on the mat can be brought off the mat into your life.


20-Minute Alternative (meditation)




Video 5: Mindfulness Meditation with Michelle Goldstein
Only two of the traditional 8 limbs of yoga talk about breath and movement. If we are truly going to deepen our practice then we must begin to meditate. A body without training will atrophy and die, but a mind without such will get so undisciplined that it will take us prisoner. Being a prisoner in our own minds is no way to live. There will never be any happiness or freedom. To truly be able to experience each moment, we must practice it. This simple technique is a great start. If you have tight hips or knee injuries, be sure to sit up a little bit so that your pelvis is elevated.

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Jules Mitchell. Who doesn't love this girl?! Jules has put her 10,000 hours in to become one of the leading practitioners and teachers in the field of Restorative Yoga. She is a dedicated member of the Udaya family and has been with us since the beginning. As a Yoga Educator and Exercise Scientist, she combines the
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