Welcome to the 12-week yoga program for bone marrow transplant (BMT) survivors. The yoga videos in this program are safe and appropriate for those new to yoga as well as for those who have received a bone marrow transplant. We do realize that survivors of a bone marrow transplant may have wide ranges of fitness levels and abilities when it comes to yoga, therefore, we have provided each of you with a safety modifications handout so that you are better equipped with alternative yoga poses and/or modifications to common poses should you encounter a pose that you are having difficulty performing. As always, listen to your body as you participate in the poses and feel free to contact research staff at (602) 827-2313 and/or BMTOnlineWellness@asu.edu (not UDAYA staff) if you have any questions regarding this yoga program for BMT survivors.
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). Pay special attention to the notes related to each video, as they will provide a description of the class as well as the props that are needed.
If you are more experienced with yoga or are looking to practice some of the techniques you are learning before the first few weeks are over, we have included some short, additional videos that you can participate in at the end of weeks 1-2 for a more formal, 20-30-minute yoga class.
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. Alternative videos of varying lengths and difficulties will also be included each week if you prefer to a) complete 60 minutes at one time (i.e., 60-min beginner or intermediate alternative), b) participate in an easier, more beginner-based yoga class than the ones that are included as the standard 20-30-minute videos each week (i.e., 20-30-min beginner alternative), or c) seek out an additional challenge and complete more than 60 min/week of online yoga. There will also be 5-20 min meditation videos that are offered as additional videos each week in case you prefer to practice meditation in addition to the prescribed 60 minutes.
Troubleshooting tips or suggestions for enhancing your online yoga experience:
If you experience connectivity issues or problems with videos stuck in “loading”, please try the suggestions below:
- Try a different web browser. Google Chrome has historically seemed to work best for study participants.
- If the web browser is not the issue, try turning off the High-Definition feature on the videos by clicking on the “HD” button in the bottom right hand corner of the video. Turn the HD setting to the lowest possible setting.
- If the above two tips do not help resolve the issue, then try reconnecting to your internet/wi-fi connection.
- If all of the above fail, try restarting your computer.
If you have an HDMI cord and a TV in your home, you may want to try connecting your computer/laptop and TV via the HDMI cord so that the online yoga videos can be viewed on the bigger screen. We have had participants in the past mention that it can be difficult to follow along with the smaller screen typically found on a laptop, so this may be a great way to enhance your overall experience participating in online yoga.
Of course, if you have any questions or concerns at any time during the study, please don’t hesitate to contact Ryan Eckert (Research Coordinator) or Casey Filler (Graduate Research Assistant) of the Mindful Health Lab at (602) 827-2313 and/or BMTOnlineWellness@asu.edu.