Schedule for the 12-week yoga (90 min) and mindfulness-based lifestyle intervention (30 min) (total 120 min)
| Week | Behavioral Lifestyle Discussion (30 mins) | Guided Yoga (70 min) | Breathing/ Guided Meditation / Journaling (20 mins) |
|---|---|---|---|
| #1 | Welcome; introduction (team, participants and ashtanga yoga), emphasized the importance of ego release, avoiding comparison and goal setting | Practice: Loving kindness | Square / loving kindness metta led / draw a flower [rocks-obstacles; roots-support system; stem-what/who nurtures you; leaves-strengths/ achievements; pedals-gratitude |
| Mantra: I am enough | |||
| Focus: Chest openers | |||
| Centering, Stretches and Poses: Supine position, sitting exercises, vinyasa, standing exercises, floor exercises (i.e. Wind Relieving, Hamstring Stretches, Figure 4, Cat-Cow, Child’s Pose, Cactus Arms, Lateral Stretches, Backbends, Balancing, Reclined stretches and Savasana) (corpse/resting) (repeated every class) | |||
| #2 | Mindful eating and physical activity with sensory engagement | Practice: Truthfulness | Alternate nostril / zen / write Three personal positive affirmations |
| Mantra: I speak the truth | |||
| Focus: Throat openers | |||
| Centering/ stretches and poses | |||
| #3 | Addressing self-limiting beliefs (SLBs), the impact of stress on overall health | Practice: Abundance | Square / Body and Breath / Draft a letter/ song/ poem to your 30-year-old |
| Mantra: I make space | |||
| Focus: Hip opener | |||
| Centering/ stretches and poses | |||
| #4 | Strategies for SLBs (cognitive reframing, positive self-talk), small success celebration | practice: Moderation | Square / peace / write down your daily self-care practice into the daily routine |
| Mantra: I respect | |||
| Focus: Spinal movement | |||
| Centering/ stretches and poses | |||
| #5 | Discussion on balanced diet, dietary guidelines and cultural food substitutions | Practice: Art of letting go | Square / release / stone activity – creating graphics, images or inspirational text of what you wish to achieve to create a focal point |
| Mantra: I release clutter | |||
| Focus: Backbends | |||
| Centering/ stretches and poses | |||
| #6 | Stress management, habit nurturing, sympathetic vs parasympathetic nervous systems, parasympathetic activation | Practice: Cleanliness | Alternate nostril / Sa-Ta-Na-Ma / list three habits you are nurturing in your life to become your highest self |
| Mantra: I give grace | |||
| Focus: Seated twists | |||
| Centering/ stretches and poses | |||
| #7 | Sleep hygiene, mindful sleep practices | Practice: Concentration | Square / apple |
| Mantra: I focus on | Write down Three clutters (physical/mental) you wish to remove to become your highest self | ||
| Focus: Balancing | |||
| Centering/ stretches and poses | |||
| #8 | Conducted focus groups to evaluate the impact of study interventions | Practice: Elimination of impurities | Bumble bee / gazing |
| Mantra: I release toxic thoughts | Define who I am becoming (releasing old narratives that no longer serve you in a positive way) | ||
| Focus: Standing twists | |||
| Centering/ stretches and poses | |||
| #9 | South Asian diet awareness, cultural relevance | Practice: Devotion | Square / gayatri mantra |
| Mantra: I am grateful | Define how heartbreaks have helped you discover your tribe | ||
| Focus: Moon sun salutation | |||
| Centering/ stretches and poses | |||
| #10 | Discussed mindfulness integration in everything, focused breathing for nervous system balance | Practice: Surrender | Bumble bee / ocean waves |
| Mantra: I release | Write a note to someone you offer forgiveness | ||
| Focus: Inversions | |||
| Centering/ stretches and poses | |||
| #11 | Talked about practicing a yogic lifestyle with equanimity and how it relates to practicing mindfulness in daily life | Practice: Equanimity with stress | Ujjayi / thich nhat hanh |
| Mantra: I know | Acknowledge “I” am, feel, can, love and know statements. List how you serve yourself | ||
| Focus: Moon salutation | |||
| Centering/ stretches and poses | |||
| #12 | Concluded the session by summarizing the important points from each session and encouraged participants to continue the practice | Practice: Contentment | Sitali / silence |
| Mantra: I feel | Acknowledge how silence feels in your body and mind by practicing such as turning off electrical devices for 1 h daily | ||
| Focus: Moon salutation | |||
| Centering/ stretches and poses |
| Week | Behavioral Lifestyle Discussion (30 mins) | Guided Yoga (70 min) | Breathing/ Guided Meditation / Journaling (20 mins) |
|---|---|---|---|
| #1 | Welcome; introduction (team, participants and ashtanga yoga), emphasized the importance of ego release, avoiding comparison and goal setting | Practice: Loving kindness | Square / loving kindness metta led / draw a flower [rocks-obstacles; roots-support system; stem-what/who nurtures you; leaves-strengths/ achievements; pedals-gratitude |
| Mantra: I am enough | |||
| Focus: Chest openers | |||
| Centering, Stretches and Poses: Supine position, sitting exercises, vinyasa, standing exercises, floor exercises (i.e. Wind Relieving, Hamstring Stretches, Figure 4, Cat-Cow, Child’s Pose, Cactus Arms, Lateral Stretches, Backbends, Balancing, Reclined stretches and Savasana) (corpse/resting) (repeated every class) | |||
| #2 | Mindful eating and physical activity with sensory engagement | Practice: Truthfulness | Alternate nostril / zen / write Three personal positive affirmations |
| Mantra: I speak the truth | |||
| Focus: Throat openers | |||
| Centering/ stretches and poses | |||
| #3 | Addressing self-limiting beliefs (SLBs), the impact of stress on overall health | Practice: Abundance | Square / Body and Breath / Draft a letter/ song/ poem to your 30-year-old |
| Mantra: I make space | |||
| Focus: Hip opener | |||
| Centering/ stretches and poses | |||
| #4 | Strategies for SLBs (cognitive reframing, positive self-talk), small success celebration | practice: Moderation | Square / peace / write down your daily self-care practice into the daily routine |
| Mantra: I respect | |||
| Focus: Spinal movement | |||
| Centering/ stretches and poses | |||
| #5 | Discussion on balanced diet, dietary guidelines and cultural food substitutions | Practice: Art of letting go | Square / release / stone activity – creating graphics, images or inspirational text of what you wish to achieve to create a focal point |
| Mantra: I release clutter | |||
| Focus: Backbends | |||
| Centering/ stretches and poses | |||
| #6 | Stress management, habit nurturing, sympathetic vs parasympathetic nervous systems, parasympathetic activation | Practice: Cleanliness | Alternate nostril / Sa-Ta-Na-Ma / list three habits you are nurturing in your life to become your highest self |
| Mantra: I give grace | |||
| Focus: Seated twists | |||
| Centering/ stretches and poses | |||
| #7 | Sleep hygiene, mindful sleep practices | Practice: Concentration | Square / apple |
| Mantra: I focus on | Write down Three clutters (physical/mental) you wish to remove to become your highest self | ||
| Focus: Balancing | |||
| Centering/ stretches and poses | |||
| #8 | Conducted focus groups to evaluate the impact of study interventions | Practice: Elimination of impurities | Bumble bee / gazing |
| Mantra: I release toxic thoughts | Define who I am becoming (releasing old narratives that no longer serve you in a positive way) | ||
| Focus: Standing twists | |||
| Centering/ stretches and poses | |||
| #9 | South Asian diet awareness, cultural relevance | Practice: Devotion | Square / gayatri mantra |
| Mantra: I am grateful | Define how heartbreaks have helped you discover your tribe | ||
| Focus: Moon sun salutation | |||
| Centering/ stretches and poses | |||
| #10 | Discussed mindfulness integration in everything, focused breathing for nervous system balance | Practice: Surrender | Bumble bee / ocean waves |
| Mantra: I release | Write a note to someone you offer forgiveness | ||
| Focus: Inversions | |||
| Centering/ stretches and poses | |||
| #11 | Talked about practicing a yogic lifestyle with equanimity and how it relates to practicing mindfulness in daily life | Practice: Equanimity with stress | Ujjayi / thich nhat hanh |
| Mantra: I know | Acknowledge “I” am, feel, can, love and know statements. List how you serve yourself | ||
| Focus: Moon salutation | |||
| Centering/ stretches and poses | |||
| #12 | Concluded the session by summarizing the important points from each session and encouraged participants to continue the practice | Practice: Contentment | Sitali / silence |
| Mantra: I feel | Acknowledge how silence feels in your body and mind by practicing such as turning off electrical devices for 1 h daily | ||
| Focus: Moon salutation | |||
| Centering/ stretches and poses |
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