Welcome to the Mindful Health Yoga – Social Support Study!
We have designed an 8-week progressive yoga program that we hope will allow you to reap the many mental and physical benefits of yoga.
A little more about your yoga prescription:
Weeks 1 and 2 are essential to beginners as proper technique and breathing will be explained. Please do not skip these videos.
Beginning in Week 3 through Week 8 your program will include full yoga videos combining all the poses you learned in Weeks 1 and 2 with appropriate progression throughout the program.
Each week also offers two additional yoga videos, one asana (physical practice) and one mediation). These videos are optional and offered to you if you would like to participate in more yoga and/or meditation after completing the required videos for the week. You are also welcome to repeat any videos from the previous weeks
Props:
Some classes may use props, such as a strap, block, or bolster. Props are not necessary for practice, but you can replicate props using items you already own.
- A strap can be replaced by a scarf, necktie, belt, robe tie, or towel.
- A block can be substituted in a number of ways. If the block is providing support for the hands in a standing/folding posture, you can place your hands on a low table, chair, or step instead. If you need a block under you for support, a large book or folded blanket can be used.
- A bolster can be replaced by a pillow, or a folded blanket or towel.
If you still need more assistance, feel free to email or call us at mindfulhealthlab.sfb@gmail.com or 602-827-2914.
If you have any questions along the way, please feel free to contact the research team. We hope you enjoy this yoga program we have designed for you!
Video 1: Breath Basics: Ujayi & Full Yogic Breath – Daniel Scott
Props: Bolster
Breathing is pretty simple when you don’t think about it. This is, however, not going to be the case when you step into a yoga class. This video lays out all the basics you’ll need to build a strong and mindful breath whenever duty calls.
Video 2: Seated Forward Folds – Vytas Baskauskas
Props: None
Learn how to practice seated forward folds properly and effectively!
Video 3 Downward Dogs, Cats & Cows – Daniel Scott
Props: None
At first, it’s hard to believe when Down Dog is called a “rest pose” and how many people say it “feels great.” Easy or not, regularly practicing Downward Facing Dog will help open up tight shoulders, hips, backs, and hearts. The same can be said for Cat & Cow— two poses that can be practiced at any time, every day, and eventually may feel as good as they look.
Video 4: Seated Twists – Vytas Baskauskas
Props: None
Learn how to get as much out of your seated twists as possible!
Video 5: Standing Forward Folds are Great – Daniel Scott
Props: Bolster
From tying your shoes to picking up that dropped sandwich, standing forward folds are great for many reasons. Even though it looks and sounds simple, don’t write them off just yet— there is much to be learned from taking a close look at how your body maintains balance as it folds itself in half!
Video 6: Stepping Forward – Vytas Baskauskas
Props: None
Learn how to step to the top of your mat. Not as easy as it seems sometimes!
Video 7: Upper Back: Upward Facing Stuff – Daniel Scott
Props: None
Upward facing anything can be downright challenging for those whose strength is not a flexible back. This video has a selection of tips and tricks for those looking to open up their shoulders, upper back, and neck.
Video 8: Vinyasa – Vytas Baskauskas
Props: None
Learn the art of a seamless Vinyasa with all the possible modifications!
Video 9: Half Salutation – Vystas Baskauskas
Props: None
Learn the HALF SALUTATION with Vytas!
Additional Videos
Video 1: Meditation for Beginners – Vystas Baskauskas
Props: None
All that you need to succeed in your meditation practice is a bit of persistence. An untrained mind will reject quiet and stillness. Practice will take you a long way. The technique we practice here is simple and will give you the ability to wield your mind like the powerful tool that it is.
Video 1: Suriya Namascar Basics – Gigi Snyder
Props: None
Many yoga classes in the West comprise of sun salutes and vinyasa; consequently, certain poses are done repetitively, and often quickly. It is of the utmost importance, then, that we practice correct form. This is a class the practitioners who would like to learn the fundamentals of the postures that make up Surya Namaskar. We will focus on the proper alignment of the poses and the breath count, as well as modifications and prop use.
Video 6: Mindfulness Meditation – Brett Moran
Props: Bolster
Learn how to focus on our breath and clear your mind so you can separate from the negative voice that often judges, belittle and beat you down. This is a simple and very easy to use guided meditation to help you find more peace, clarity, and harmony inside yourself.
Additional Videos
Video 1: Yoga Nidra – Jang-Ho Kim
Props: None
Yoga Nidra, or yogic sleep, is a guided meditation to bring you deep into the center of your Source. Perfect as a stand alone meditation or to practice at the end of any of your other yoga classes. Music by Sheela Bringi.
Video 2: Big Mouth, Happy Hands & Happy Feet – Alyson Kahn
Props: None
This class will focus on simple effective stretching for the jaw due to stress and tension. We will also focus on stretching the hands, wrists and feet.
Video 1: Welcome to Yoga – Vystas Baskauskas
Props: Block for modification
Welcome to your yoga practice! This class is for ANYBODY and EVERYBODY! It is specifically designed for those of you who have never taken a yoga class. Even if you’ve taken a class or two and you just want to practice a few basics, this is for you too. Yoga has helped millions of people feel more at ease in their bodies. Send this to anyone you know so that we can all reap the benefits. No age or body type will feel out of place in this class.
Video 2: Nurture Yourself – Jules Mitchell
Props: Bolster
It’s not always as easy to nurture yourself as it is to nurture your loved ones. Prioritize self care with this restorative yoga class.
Additional Videos
Video 1: Breathing ABS’s Meditation – Andrea Marcus
Props: Bolster
By bringing Awareness, Benevolence & Calm (ABC’s) to our breathing we find our way to a fundamental sense of surrender, connection and compassion in this 20 minute meditation appropriate for all levels.
Video 2: Awaken Your Spine – Brett Moran
Props: Bolster
Learn how to wake up your spinal fluid and help it flow through your body more freely so that you can balance your emotions and calm your mind. This is a very gentle practice that I personally use every day before I get into my meditation because some times I find it hard to sit still u2013 however when you relax and loosen up your spine your meditations can become a lot easier and you can go a lot deeper into your practice.
Video 1: Mellow Mobility – Vystas Baskauskas
Props: Band, block for modification
For those of you that need continuous work on our mobility, this is a great practice to incorporate into your regular fitness regiment. It targets all of the major areas of mobility and is quite focused and mindful as well. Get on your mat and free yourself from some tension!!!
Video 2: Harp Meditation – Koya Webb
Props: None
Gently allow the harp to take you to a deeper place of relaxation and release. Live music by Sheela Bringi.
Video 3: Turn off, Tune in – Adam Husler
Props: Block, bolster
Connect back with yourself, enter a handful of postures and enter a savasana that can extend well beyond class
Additional Videos
Video 1: Get Grounded – Sonya Genel
Props: None
Master the basics! Learn how to consciously engage with any yoga pose. This simple shift in your approach to foundation will profoundly transform and enhance your entire practice both physically and energetically.
Video 2: Metta Meditation – Andrea Marcum
Props: Bolster
Metta (maitri in Sanskrit) translates as loving-kindness. It connotes unconditional acceptance and friendship with oneself and an active interest in others. Full disclosure, I wasn’t sure what I thought of this Metta business when I was first introduced to it, and it took me a moment to “get it.” So if you wrestle with a little cynical pushback around this initially, know that I was skeptical too. But none of us really want to be too stoic or defensive to embrace loving-kindness, do we? Just let it wash over you and take what speaks to you right now, leave what doesn’t. This 20 minute meditation is appropriate for all levels.
Video 1: New to These Parts? – Adam Husler
Props: Block/band for modification
A class to take a deeper look at fundamental postures whether new to you or wanting to fine tune and get deeper.
Video 2: Elements and Senses Meditation – Andrea Marcus
Props: None
The five elements: earth, water, fire, air and ether, weave amongst the five senses: feeling, hearing, seeing, tasting, smelling in this 20 minute meditation appropriate for all levels.
Additional Videos
Video 1: Morning Practice – Marisa Weppner
Props: Bolster
Slowly emerge from the comfort of your nest with this slow building vinyasa practice designed to enliven your body and mind.
Video 2: Basically Breathing – Alyson Kahn
Props: None
We focus on diaphragmatic breathing or belly breathing to reduce stress and anxiety.
Video 1: From Wallstreet to Wellbeing – Eva Klein
Props: None
This class is just perfect for the ambitious business man / woman who needs to unwind the monkey mind and hustle of the daily work load. Juicy shoulder /neck and trapezius stretches accompanied with deep hip openers will leave you with a feeling of ease and relaxation.
Video 2: Yoga for Better Sleep – Sonya Genel
Props: Bolster, block
Having trouble sleeping? Unwind with this simple yoga sequence to ease into a restful night sleep. Learn restorative poses and breathing techniques that help activate your parasympathetic nervous system, which helps counteract stress and increase healing.
Additional Videos
Video 1: Safe and Sound – Cheri Rae
Props: Bolster
This class is about letting of the over-achiever and to slow way down and take care of injuries that might be coming up from the past. You don’t need to do much at all to receive the benefits of a few yoga poses.
Video 2: Letting Go – Micki Ramondt
Props: Bolster, block
This Yin yoga class is focused on releasing the hips (which includes glutes, quadriceps, hamstrings and groin muscles) so that we might Let Go of the negative emotions traps with in us so that we can ease sweetly into our Savasana.
Video 1: Ten Essential Poses – Brent Kueker
Props: Band
In this practice we work through ten essential poses (some poses will have two or more variations) for your level 1 practice to strengthen and open your thighs and hips. Through your practice of these poses and the actions that support them, you have an opportunity to cultivate your discernment, a necessary quality on the path of Yoga. To know what is wanted and needed in each situation on the mat is to gain skill taking action toward your highest aims off the mat. How much effort is enough? What direction is your effort best placed? How long is your effort required? What is discernment good for on and off the mat? These and other considerations are addressed in this 60-minute level 1 class.
Additional Videos
Video 1: Meditation Techniques – Gigi Snyder
Props: None
Filmed in the beautiful forests of Bulgaria, this class is dedicated to the exploration of the different meditation techniques inspired by the ancient teachings of yoga. We practice different points of focus, or dharana, to calm the mind, elevate the spirit and connect with our most radiant and inspired states of being. These techniques are simple, yet profound, and are available to all levels of practitioners.
Video 2: Flow for Beginners – Marisa Weppner
Props: None
Yoga poses, sequencing and terms will be explained in greater detail for those just beginning their yoga journey.
Video 1: Listen to Yo’ Self – Daniel Scott
Props: Block
Your body is a wonderland– listen to what it wants and learn to give it exactly what it needs! This is the perfect class for any yogi looking to deepen the connection to their movement practice.
Video 2: Park It – Rudy Mettia
Props: Bolster
This short meditation practice focuses on finding and easeful posture while maintaining an ongoing awareness of the breath.
Additional Videos
Video 1: Cultivate Balance – Cristi Christensen
Props: Block
This is the third class in Cristi Christensen’s series, Inspire Your Life. Cultivate Balance is a grounding practice that will help you regain and reaffirm your connection to the energy of earth and your own foundation. This steady but strong slow flow will leave you feeling calm, centered, and clear and more able to stand in your power in a much more grounded balanced way.
Video 2: The Stuff of Life – Lolo Lam
Props: None
This class is all about the breath, you will learn some basic but effective pranayama techniques. Nadi shodhana (alternate nasal breathing) and breath retention are both very useful practices that aim to bring a sense balance and equilibrium to the body and mind.