Table 1 Overview of the mindfulness yoga intervention
Week | 1 − 2 | 3 − 4 | 5 − 6 | 7 − 8 |
|---|---|---|---|---|
Theme | Introducing mindfulness yoga to our body and life | Mindfulness of the body and content of mind | Loving-kindness and compassion | |
Breathing exercise (15 min) | Controlled breathing | |||
Bee breath | ||||
Lion breath | ||||
Cooling breath | ||||
Alternate nostril breathing | ||||
Mindfulness practice (15 min) | Mindfulness of breath and body meditation (body scan) | Mindfulness of body and thoughts meditation (body scan) | Mindfulness of feelings and movement meditation (mindful walking) | Loving-kindness and open awareness meditation (dyad practice) |
Yoga practice (60 min) | Warm-up exercise (15 min) | |||
Child pose | ||||
Cat and cow | ||||
Bridge | ||||
Lying hamstring stretch | ||||
12 poses of “sun salutation” with modifications (30 min) | ||||
Mountain pose | ||||
Upward salute pose | ||||
Standing forward bend | ||||
Lunge | ||||
Plank pose | ||||
Knees, chest, and chin pose | ||||
Cobra pose | ||||
Downward-facing dog pose | ||||
Lunge | ||||
Standing forward bend | ||||
Upward salute pose | ||||
Mountain pose | ||||
Cool-down exercise (15 min) | ||||
Child pose | ||||
Knee to chest | ||||
Corpse pose | ||||
Easy pose | ||||