This 12-week program has been used in research involving blood cancer patients. The yoga videos in this program are safe and appropriate for those new to yoga as well as for those who have been diagnosed with blood cancer. As always listen to your body as you participate in the poses. It is recommended that you consult with your primary care physician before making any changes to your current physical activity regimen.
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).
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.
“Yoga is the journey of the self, through the self, to the self” –The Bhagavad Gita
Namaste
Day 1
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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
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.
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.
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.
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
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
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
Video 1: Breathing With Jules Mitchell
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 with Anna Orbison
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 with Rudy Mettia
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 4: Beginners Fundamentals with Jeff Beaudoin
60 Minutes/Beginner
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 5: Traveling Meditation with Rudy Mettia
5 Minutes/Meditation
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 with Vytas Baskauskas
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 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
Video 3: After Work Yoga with Ana Maria Rodriguez
A combination of therapeutic movement and restorative poses to help unwind from working on your feet all day.
Alternative Videos
Video 4: Tigers Into Kittens with Rudy Mettia
60 Minutes/Beginner
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 5: Wisdom Meditation with Rudy Mettia
5 Minutes/Meditation
A wisdom meditation is a simple meditation that develops insight. It’s a very simple yet profound technique designed to uncover the true nature of reality.
Day 1
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
Video 2: 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
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.
Alternative Videos
Video 4: Yoga Foundations 1 with Travis Eliot
60 Minutes/Beginner
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.
Video 5: Counting Meditation with Rudy Mettia
5 Minutes/Meditation
This counting meditation technique will gently and incrementally still the mind.
Day 1
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
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
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.
Alternative Videos
Video 4: All Levels Flow with Marisa Wepner
60 Minutes/Beginner
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 5: Yoga Foundations 2 with Travis Eliot
60 Minutes/Intermediate
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.
Video 6: Mindfulness Meditation with Michelle Goldstein
20 Minutes/Meditation
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 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
Video 2: Hamstring Flow with Calvin Corzine
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 with Vytas Baskauskas
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 4: Stretch and Restore with Elle Potter
60 Minutes/Beginner
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 5: Yoga Foundations 3 with Travis Eliot
60 Minutes/Intermediate
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.
Video 6: Just Breathe with Caley Alyssa
20 Minutes/Meditation
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
Video 1: Deep Into The Hips with Michelle Goldstein
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 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
Video 3: Standing Poses Calvin Corzine
Be sure to engage your core in this class to help align your spine for proper standing postures.
Alternative Videos
Video 4: Cultivating Courage with Cristi Christiansen
60 Minutes/Beginner
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 5: No Vinyasa with Rudy Mettia
60 Minutes/Intermediate
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 6: Simple Mindfulness Meditation with Vytas Baskauskas
20 Minutes/Meditation
A very simple yet profound meditation practice with Vytas.
Day 1
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
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
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.
Alternative Videos
Video 4: Love Thyself with Anna Orbison
60 Minutes/Beginner
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 5: Creativity Flow with Elle Potter
60 Minutes/Intermediate
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.
Video 6: Muzik Meditation with Koya Webb
20 Minutes/Meditation
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 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
Video 2: Seated Postures with Vytas Baskauskas
Seated postures can be energetically grounding and tend to focus more on flexibility than strength.
Day 3
Video 3: Energize with Salutations with Vytas Baskauskas
Sometimes it’s 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 4: Slow Meditative Flow with Elle Potter
60 Minutes/Beginner
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 5: Stillness Meets Movement with Calvin Corzine
60 Minutes/Intermediate
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 6: Harp Meditation with Koya Webb
20 Minutes/Meditation
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 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
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
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.
Alternative Videos
Video 4: Side Stretch with Jules Mitchell
60 Minutes/Beginner
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 5: Hip Hop Hooray with Rudy Mettia
60 Minutes/Intermediate
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 6: Power of Positive Affirmations with Brett Moran
20 Minutes/Meditation
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 are so many messages being presented all the time.
Day 1
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
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
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.
Alternative Videos
Video 4: Ankles Feet Stretch Repeat with Jules Mitchell
60 Minutes/Beginner
You made it! This is one of the last class. It’s 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!
Video 5: Intermediate Flow with Ali Owens
60 Minutes/Intermediate
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 6: Mindfulness Meditation with Michelle Goldstein
20 Minutes/Meditation
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.