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.
Day 1
Video 1: Fish – Rudy Mettia
Props: None
Learn how to transition into fish pose using proper alignment.
Video 2: Pigeon – Vytas Baskauskas
Props: Block
Learn how to safely practice the pigeon poses and get as much out of them as possible without hurting yourself!
Video 3: Tadasana – Jules Mitchell
Props: Block & Strap
Use a block and a wall to learn about Mountain Pose as you explore several options to determine which is best for you. Sometimes the feedback you get from a prop is better than a dozen verbal cues.
Video 4: Raise Arms Up – Vytas Baskauskas
Props: None
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: Child’s Pose/Balasana – Jules Mitchell
Props: Bolster & Block
How to perform this spinal stretch as a true resting pose.
Video 6: Tree Pose – Jules Mitchell
Props: Block
Explore passive versus active range of motion in tree pose, learn not to fear the knee, and work the lateral hip musculature to make this pose way more awesome than your typical beginner pose.
Video 7: Step Through… Correctly – Vytas Baskauskas
Props: None
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.
Video 8: Plank Pose – Jules Mitchell
Props: Block
Watch Chelsea, Marla, and Ana practice Plank Pose with props and instructions unique to their needs. This tutorial will offer some insight into they way you practice this common pose and give you some options that will challenge you.
Day 3
Video 9: Down Dog – Jules Mitchell
Props: Chair & Blanket
We discover different ways to use props to help you get the most out of your downward dog – whether it’s your hips, shoulders, or back that need some support.
Video 10: Vinyasa Walk Thru – Vytas Baskauskas
Props: None
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.
Video 11: Half Salutation – Vytas Baskauskas
Props: None
Learn the half salutation pose.
Alternative Videos
Video 1: Breathing ABC’s Meditation – Andrea Marcum
Props: Blanket & 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: Therapy for Lower Back – Tatiana Urquiza
Props: Chair
This general level class is for students with limited flexibly, mobility and strength due to medical conditions, injury, joint replacement and post-surgery.
Day 1
Video 1: Crescent Pose – Caley Alyssa
Props: None
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.
Video 2: Warrior 2 – Jules Mitchell
Props: Block
The Warrior 2 tutorial with Jules helps you find the strength this pose demands. Try all 3 variations and see which one challenges you the most. Then try and replicate that experience in your next vinyasa class.
Video 3: Shavasana – Tatiana Urquiza
Props: None
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
Day 2
Video 4: Simple Core Class – Vytas Baskauskas
Props: None
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. You may notice already that many yoga poses involve activation of your core muscles. Pay attention to this as you progress from week-to-week.
Day 3
Video 5: A Basic Practice – Vytas Baskauskas
Props: Blocks
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.
Alternative Videos
Video 1: Meditation for Beginners – Vytas Baskauskas
Props: None
All that you need to succeed in your meditation practice is a bit of persistence. An untrained mind will reject quietude 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 2: Mellow Mobility – Vytas Baskauskas
Props: Block & Strap
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!!!
Day 1
Video 1: Even Breathing – Jules Mitchell
Props: Towel & Chair
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
Video 2: Warrior-Free Flow – Anna Hanson
Props: None
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
Video 3: Get Grounded – Rudy Mettia
Props: None
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.
Alternative Videos
Video 1: Beginners Fundamentals – Jeff Beaudoin
Props: None
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.
Video 2: Traveling Meditation – Rudy Mettia
Props: None
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
Video 1: Standing Postures – Vytas Baskauskas
Props: None
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
Video 2: Warm-Up the Engine – Jules Mitchell
Props: None
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
Video 3: After Work Yoga – Ana Maria Rodriguez
Props: Bolster (or pillow/cushion)
A combination of therapeutic movement and restorative poses to help unwind from working on your feet all day.
Alternative Videos
Video 1: Tigers into Kittens – Rudy Mettia
Props: Bolster
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.
Video 2: Wisdom Meditation – Rudy Mettia
Props: None
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
Video 1: Accomplished – Jules Mitchell
Props: Chair
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
Video 2: Coming Back to Yoga – Ana Maria Rodriquez
Props: None
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
Video 3: Get Focused – Rudy Mettia
Props: Block
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.
Alternative Videos
Video 1: Ten Essential Poses – Brent Kuecker
Props: Block & Strap
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.
Video 2: Counting Meditation – Rudy Mettia
Props: None
This counting meditation technique will gently and incrementally still the mind.
Day 1
Video 1: Cool Down Flow – Ali Owens
Props: None
This class includes some great rejuvenating poses that would even be a great addition after one of your favorite workouts.
Day 2
Video 2: Five by Five – Rudy Mettia
Props: None
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
Video 3: Intelligent Forward Folds – Michelle Goldstein
Props: Block
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.
Alternative Videos
Video 1: All Levels Flow – Marisa Weppner
Props: Block & Strap
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.
Video 2: Hipster Flex Part 1 – Jules Mitchell
Props: Block, Bolster & Strap
Interesting variations and movements in classically static yoga poses focus on the deep muscles of the lateral hip.
Video 3: Mindfulness Meditation – Michelle Goldstein
Props: None
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
Video 1: Compassion – Jules Mitchell
Props: Chair, Towel, & Block
This class will help you develop compassion, to love together. 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
Video 2: Hamstring Flow – Calvin Corzine
Props: None
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
Video 3: Lengthen Your Dog – Vytas Baskauskas
Props: Block
Many times students will focus on trying 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.
Alternative Videos
Video 1: Stretch and Restore – Elle Potter
Props: Block & Strap
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.
Video 2: Hipster Flex Part 2 – Jules Mitchell
Props: Block & Towel
A smartly sequenced class to prepare you for Hanumanasana (Splits Pose). If you normally avoid this pose, you will love this class.
Video 3: Just Breathe – Caley Alyssa
Props: None
Learn basic breathing techniques to increase focus, calm, and classing in the body and mind including:
- Calming breathing
- Positive breathing
- Kapalabhati yogic purification technique
- Nadi-Sodhana Pranayama without breath retention
Day 1
Video 1: Deep Into the Hips – Michelle Goldstein
Props: Block
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
Video 2: Integrations – Evening – Rudy Mettia
Props: None
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
Video 3: Standing Poses – Calvin Corzine
Props: None
Be sure to engage your core in this class to help align your spine for proper posture.
Alternative Videos
Video 1: Cultivating Courage – Cristi Christensen
Props: Block
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.
Video 2: No Vinyasa – Rudy Mettia
Props: None
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.
Video 3: Simple Mindfulness Meditation – Vytas Baskauskas
Props: None
A very simple yet profound meditation practice with Vytas.
Day 1
Video 1: Joyful – Jules Mitchell
Props: Blanket & Chair
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
Video 2: Counting Meditation – Rudy Mettia
Props: None
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
Video 3: Shoulder Openers – Vytas Baskauskas
Props: Strap & Towel
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.
Alternative Videos
Video 1: Love Thyself – Anna Orbison
Props: Bolster
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.
Video 2: Creativity Flow – Elle Potter
Props: None
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? Utilize this class to help you release tension and stress.
Video 3: Muzik Meditation – Koya Webb
Props: None
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
Video 1: Free Being = Free Body – Eddie Ellner
Props: None
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
Video 2: Seated Postures – Vytas Baskauskas
Props: None
Seated postures can be energetically grounding and tend to focus more on flexibility than strength.
Day 3
Video 3: Energize with Salutations – Vytas Baskauskas
Props: None
Sometimes it is 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.
Alternative Videos
Video 1: Slow Meditative Flow – Elle Potter
Props: Block & Bolster
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.
Video 2: Stillness Meets Movement – Calvin Corzine
Props: None
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.
Video 3: 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.
Day 1
Video 1: Vitality – Jules Mitchell
Props: Chair
This class is designed to get your feeling strong, active, and energized. Be sure to have some props or alternatives close by.
Day 2
Video 2: Vashistasana Variations – Caley Alyssa
Props: Block
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
Video 3: Wisdom Meditation – Rudy Mettia
Props: None
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.
Alternative Videos
Video 1: Side Stretch – Jules Mitchell
Props: Strap or Towel
This class will help to open up the ribcage and core. It may be helpful to have a strap or alternative for this class.
Video 2: Hip Hip Hooray – Rudy Mettia
Props: None
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!
Video 3: Power of Positive Affirmations – Brett Moran
Props: None
I think one of the hardest things in life is to think positive and keep a positive frame of mind. Especially in a very busy world where there is so many messages being presented all the time.
Day 1
Video 1: Strength – Jules Mitchell
Props: None
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
Video 2: Integrations (Mid Day) – Rudy Mettia
Props: None
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 utilize 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
Video 3: Traveling Meditation – Rudy Mettia
Props: None
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.
Alternative Videos
Video 1: Ankles Feet Stretch Repeat – Jules Mitchell
Props: Strap & Block
You made it! This is one of the last video of the series. 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!
Video 2: Intermediate Flow – Ali Owens
Props: None
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 principles taught in yoga class. What you do on the mat can be brought off the mat into your life.
Video 3: Mindfulness Meditation – Michelle Goldstein
Props: None
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.