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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 include, but are not limited to, increased energy, flexibility, strength, and balance, decreased feelings of depression, anxiety, and stress, and increased resiliency and self-worth. We have designed 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. Complete at least 60 minutes of yoga per week using the prescription below.
    1. 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 beginning in week four, by using the additional videos section.
  2. Access the videos from a laptop and/or desktop instead of a mobile phone or tablet
  3. Go back to yoga videos prescribed prior if at any time you begin a yoga video that does not feel comfortable and/or safe.
  4. Complete your meditative movement inventory and your yoga log every time you participate in yoga.
  5. Listen to your body. If at any time you do not feel safe or able to do a pose, you may revisit previously prescribed yoga videos, or rest in Child’s pose (see Week 1 for Child’s pose).

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 blocks or purchase a yoga strap (approximately $10-$16) (See Prop Tutorial Video in Week 1).

 Beginning in Week 3 your program will include longer videos that combine all the poses you learned in Weeks 1-2. You have the option of completing only 20 minutes of the video, or if you feel comfortable to finish the full length of the video we encourage you to do so. Pay special attention to the notes related to each video, as they will include helpful hints, suggestions, and instructions for the week. The additional videos section includes 5 miscellaneous yoga videos that you may complete at any time after Week 3. We recommend that you visit this section on any day that gives you the option to complete a ‘Your Choice’ video or when you want to do more than the minimum 60 minutes per week requirement. You may also participate in yoga classes offered on Udaya.com in order to exceed your minimum 60 minutes per week requirement after you have completed Week 3.

On behalf of Dr. Jennifer Huberty, 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 PLYogaASU@gmail.com, 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 .




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




Video 4: Your Choice.
Please refer back to any of the videos introduced in Week one to complete your 20 minute exercise requirement.




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:




External Rotative Poses
Video 1: External Rotative Poses 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.




Triangle Pose and Twists
Video 2: Triangle Pose and Twists
This standing pose requires a lot of balance. Make sure you have your blocks close by to help with stabilization.




Video 3: Your Choice! Please refer back to any of the videos introduced in Week one or Week two to complete your 20 minute exercise requirement. Remember you can always do more, just listen to your body.


DAY 2:




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Video 4: Yoga Foundations 1 with Travis Eliot
This class will include a break down of many of the fundamental yoga poses learned previously. This enlightening practice will help to make you feel more confident in your yoga practice as you start to combine the different elements of yoga that you have learned. You are only required to complete the first 20 minutes of this class. If you feel able, do as much as you can beyond the 20 minutes. Maybe you will surprise yourself and compete the full length video.


DAY 3:




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Video 5: Yoga Foundations 1 with Travis Eliot
This video is the same class that was assigned previously on Day two. You should now be fairly familiar with this class. On day two you may or may not have completed the full video. If you completed 20 minutes of the video see if you can complete another five or ten minutes. If you were able to finish the whole segment see if you can improve your alignment throughout this second time. Repetition will only help strengthen your practice!

DAY 1:




Surya Namaskara with Rudy Mettia
Video 1: Surya Namaskara with Rudy Mettia
We recommend you review this video before moving on to Yoga Foundations 2.




Video 2: Your Choice
Please refer back to any of the videos introduced in week two or week three to complete your 20 minute exercise requirement. Remember you can always do more, just listen to your body. Now that you have built a fundamental basis for your yoga practice you are ready to visit the Additional Videos tab (after week 12). These videos are intended to give you more variety in your yoga practice. You may visit these videos at any time from this week through week 12.


DAY 2:




Yoga Foundations 2
Video 3: Yoga Foundations 2 with Travis Eliot
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. You are only required to complete the first 20 mintures of this class unless you feel you are able to complete more. If you feel comfortable, try to finish the the full length video.


DAY 3:




Yoga Foundations 2
Video 4: Yoga Foundations 2 with Travis Eliot
This video is the same class that was assigned previously on Day two. You should now be fairly familiar with this class. On day two you may or may not have completed the full video. If you completed 20 minutes of the video see if you can complete another five or ten minutes. If you were able to finish the whole segment see if you can improve your alignment throughout this second time. Repetition will only help strengthen your practice!

DAY 1:




Sphynx:Cobra:Up-Dog Pose Tutorial with Rudy Mettia
Video 1:  Sphynx/Cobra/Up-Dog Pose Tutorial with Rudy Mettia
We recommend you review this video before participating in Slow Meditative Flow on Day two. This class is intended to serve as a reminder to be mindful of your body and its needs.




Video 2 Your Choice
Please refer back to any of the videos introduced in week three or week four to complete your 20 minutes exercise requirement. You may also visit the Additional Videos tab for more variety if you wish. Remember you can always do more, just listen to your body.


DAY 2:




slow meditative flow
Video 2: Slow Meditative Flow with Elle Potter
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. You are only required to complete the first 20 mintures of this class but if you feel comfortable, try to finsh the entire video. Listen to your body.


DAY 3:




slow meditative flow
Video 3: Slow Meditative Flow with Elle Potter
This video is the same class that was assigned previously on Day two. You should now be fairly familiar with this class. On day two you may or may not have completed the full video. If you completed 20 minutes of the video see if you can complete another five or ten minutes. If you were able to finish the whole segment see if you can improve your alignment throughout this second time. Repetition will only help strengthen your practice!

DAY 1:




SImple Core Class
Video 1: Simple Core Class with Vytas Baskauskas
Developing a strong core is an important component of yoga. You may have noticed that the core muscles are activated in just about every yoga pose you have done. While you are participating in this video see if you can notice an increase in strength of your own core muscles. Are some poses easier now than when you first did this video?


DAY 2:




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Video 2: Open Up with Calvin Corzine
This class is designed to open up parts of the body that tend to be resistant to release, like our hips and shoulders. Now that we are half way through the 12 week yoga program see if you are able to complete this full length video with minimal breaks (keeping in mind if you need one, take one!).


DAY 3:




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Video 3: Open Up with Calvin Corzine
This video is the same class that was assigned previously on Day two. Were you able to complete the full length video? If not give it a try today! Can you get through this video with more ease on the second shot? Remember you still have the option of completing videos from Weeks four and five to fulfill your 20 minutes of yoga. If you feel comfortable, you may complete as much as you would like, just listen to your body.

DAY 1:




Prop Tutorial with Jules Mitchell
Video 1: Prop Tutorial with Jules Mitchell
It is recommended to review this prop tutorial before moving on to the next video as the Standing Poses class will utilize many props throughout the class.




Video 2: Your Choice!
Please refer back to any of the videos introduced in Week six or Week 5 to complete your 20 minutes exercise requirement. You may also visit the Additional Videos tab for more variety if you wish. Remember you can always do more, just listen to your body.


DAY 2:




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Video 3: Standing Poses with Jules Mitchell
The Standing Poses class will utilize many different props that you will find useful to have throughout practice. This class will help you get familiar with the use of props during your practice. Props can help make yoga poses easier by providing stabilization, or help you get a little deeper into a pose. You are only required to do 20 minutes of this class, but if it suits you today try out the full length of the class.


DAY 3:




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Video 4: Standing Poses with Jules Mitchell
This video is the same class that was assigned previously on Day two. If you completed the first 20 minutes of class try adding another five to ten minutes, or even try completing the full length of the video. Experiment with the use of props. Maybe this time through you will find you do not need to rely on props as much as you did the first time you participated with this video.

DAY 1:




gentle power flow
Video 1: Gentle Power Flow 1 with Michael Stebbins
Get ready for some heart openers in this class. This class will help to release tension and ease stress. By now you may be starting to feel comfortable in your yoga practice. Think about how yoga is different to you now than from when you first started? Can you start to see changes in your mind, body, and spirit? Remember, if you only feel comfortable with doing the first 20 minutes of this class it is ok to stop there. Otherwise, if you feel comfortable, complete as much as you like.


DAY 2:




SImple Core Class
Video 2: Simple Core Class with Vytas Baskauskas
Does this class look familiar to you? Try to take a new perspective throughout class this time. Can you find space and calmness in the intensity of the poses? Can you hold each pose a few seconds longer? How can you use your breath to support you?


DAY 3:




gentle power flow
Video 3: Gentle Power Flow 1 with Michael Stebbins
If you were only able to complete the first 20 minutes of this class see if you can take it further this time. It may require that you take a few extra resting poses (e.g. childs pose) to get through class. Yoga can teach us that there are times when we can choose to be comfortable with the uncomfortable.

DAY 1:




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Video 1: Replenish with Grace with Alyssa Ablan
This class will promote deep muscle tissue stretching that will allow release of tension. Be prepared for some twists and binds, but don’t forget to be mindful of your body’s needs. Don’t take your body further than it is willing to go.


DAY 2:




Video 2: Your Choice.
This week we are still working on the video Replenish with Grace. It is your choice today to continue to work on the video (whether only 20 minutes of the video or the whole thing), or to choose 20 minutes worth of videos from Weeks seven and/or eight. You may also visit the Additional Videos tab for more variety if you wish. Remember you can always do more, just listen to your body.


DAY 3:




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Video 3: Replenish with Grace with Alyssa Ablan
Time to check in with yourself. Were you able to complete the full length of Replenish with Grace? If not, why? Was it too hard for you, lack of time, or maybe you were not in the mood. Think about how you can change your attitude and perceptions this time around. Aim for completing the entire class if you feel comforable.

DAY 1:




shoulder openers
Video 1: Shoulder Openers with Vytas Baskauskas
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.


DAY 2:




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Video 2: 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.


DAY 3:




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Video 3: Love Thyself with Anna Hanson
This video is the same class that was assigned previously on Day two. Sometimes the hardest thing to do in yoga is to slow down. If you were able to do the full length of the video on Day two try and see if you can stay in your body throughout this class. Focus only on your breath and the intention of the poses. Try to limit external thoughts and let the breath move you into your pose. Remember, that you are only required to complete 20 minutes of class unless you feel able to complete the full video. The more yoga that you practice, the more you will benefit physically, mentally, and emotionally.

DAY 1:




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Video 1: How to Step Through Correctly with Vytas Baskauskas
We recommend you review this video before moving on to Yoga Foundations 3. Many times we forget to place intention on the more subtle movements, but to get the most out of our practice we must remember to make each move and breath with intention.




External Rotative Poses
Video 2: External Rotative Poses with Rudy Mettia
We recommend you review this video before moving on to Yoga Foundations 3. You will find that with the increasing difficulty of classes there are more asana’s that require twisting and rotation. Pay special attention to alignment in these intense poses.


Video 3: Your Choice!
Please refer back to any of the videos introduced in Week nine or ten to complete your 20 minute exercise requirement. You may also visit the Additional Videos tab for more variety if you wish. Remember you can always do more, just listen to your body.


DAY 2:




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Video 4: 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.


DAY 3:




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Video 5: Yoga Foundations 3 with Travis Eliot
We are coming to the end of the 12-week yoga program. As you practice this class for the second time really 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!

DAY 1:




Downward Dog + Vinyasa with Travis Eliot
Video 1: Downward Dog + Vinyasa with Travis Eliot
We recommend you review this video before moving on to Gentle Power Flow 2. Many times during yoga practice, due to fatigue, we may compromise our form. Can you be mindful about keeping the integrity of your practice even with fatigue?
Video 2: Your Choice!
Take today and choose any video that you have learned from Week 1-11, or the Additional Videos tab to fulfill your 20 minute exercise requirement for the day. It is recommended to take things back to the basics every so often. Many times we can learn something new that may have been overlooked the first time we tried a new pose. Now that you are more familiar with yoga you can start making small adjustments to improve each and every yoga pose. Remember, if you can do more, challenge yourself. The more yoga you do, the better you will feel.


DAY 2:




gentle power flow
Video 3: Gentle Power Flow with Michael Stebbins
This is the second to last class of the 12 week program. Make this class the most mindful one yet. With each move, and breath can you be in your body? Can you be fully present throughout this class?


DAY 3:




gentle power flow
Video 4: Gentle Power Flow with Michael Stebbins
You made it! This is 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!

At any time after Week 3 you are welcome to visit this tab to add more variety into your yoga prescription. Please do not try these videos until you have completed week 3 and have gained a foundation for your practice.


mountainwarrior
Video 1: Mountain Warrior with Rudy Mettia
This video is filmed in the mountains. Get a little Zen while visualizing you are practicing in nature!


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Video 2: Experiment with Your Comfort Zone with Elle Porter
This class will get your mind and body churning with questions. You will be taken to the edge of your comfort zone. Remember to ask yourself if you are ready for the challenge, or if you need to take the time to just breathe. Yoga teaches us that it is ok to be comfortable with feeling uncomfortable... as long as there is no intense pain involved. Use your breath to help you go further than you ever thought you could.


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Video 3: Detox and DeStress with Anna Hanson
This is the perfect class to squeeze out any stress that you may be holding onto in your body. You will be doing many twists so be mindful of your alignment in your back while in these vulnerable positions. Twists also aid in stimulating digestion as it helps us to release toxins and waste.


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Video 4: Fold Forward with Rudy Mettia
This class is designed to help release tight hamstrings which can lead to low back pain. Folding forward lengthens the hamstrings allowing decompression of the low back. This is also another class to help get rid of stress. Watch the weight of the world roll off your shoulders as you fold forward.


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Video 5: Gentle Hip Stretches with Vytas Baskauskas
Many of us tend to hold stress and emotions in our hips. This class will help open the hips and allow for more range of motion in this area. You may just feel a little lighter after you take this class. Be sure to have a block close by.

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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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