Welcome to the Mindful Health Yoga – Women’s Health Program!
This 12-week program has been used in prior research involving women who have experienced stillbirth and/or women who are pregnant. The yoga videos in this program are safe and appropriate for those new to yoga as well as for those who are pregnant. 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 program:
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 blocks or a yoga strap (See Prop Tutorial Video in Week 1).
Beginning in Week 3 your program will include longer videos that combine all the poses you learned in Weeks 1-2. 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
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 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.
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
Video 5: 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.
Video 3: Yoga Foundations 1 with Travis Eliot

This class will include a break down of many of the fundamental yoga poses learned previously. This enlightening practice will help to make you feel more confident in your yoga practice as you start to combine the different elements of yoga that you have learned.
Video 1: Simple Core Class with Vytas Baskauskas

Developing a strong core is an important component of yoga. You may have noticed that the core muscles are activated in just about every yoga pose you have done. While you are participating in this video see if you can notice an increase in strength of your own core muscles. Are some poses easier now than when you first did this video?
Video 1: Standing Poses with Jules Mitchell

The Standing Poses class will utilize many different props that you will find useful to have throughout practice. This class will help you get familiar with the use of props during your practice. Props can help make yoga poses easier by providing stabilization, or help you get a little deeper into a pose.
Video 1: Gentle Power Flow 1 with Michael Stebbins

Get ready for some heart openers in this class. This class will help to release tension and ease stress. By now you may be starting to feel comfortable in your yoga practice. Think about how yoga is different to you now than from when you first started? Can you start to see changes in your mind, body, and spirit?
Video 1: Shoulder Openers with Vytas Baskauskas

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.
Video 2: Love Thyself with Anna Orbison

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 1: Gentle Power Flow with Michael Stebbins

You made it! This is the last class. Its 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!