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 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.
Day 2
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 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
Day 2
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
Day 2
Day 3
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.
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Alternative Videos
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Day 3
Alternative Videos
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Alternative Videos
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
Day 3
Alternative Videos
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.
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Alternative Videos
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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.
Day 1
Day 2
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
Day 1
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Day 3
Alternative Videos
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!
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
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.