Table 1 General sequence of a class within the 8-week yoga intervention
Class component | Example prompts, practices, and postures |
|---|---|
Greeting | Open-ended questions to group to answer via chat: How are you? What is your energy like today? How are you feeling? |
Supine (or seated) | Breathwork • Natural breath • Even counted breath • Box breath Postures • Modified wind-relieving pose • Supported spinal twist • Lateral flexion • Legs up the wall • Core activation • Bridge |
Seated or kneeling | Breathwork • Natural breath • Joining breath to movement Postures • Seated forward fold • Supported spinal twist • Lateral flexion • Cat and cow • Child’s pose • Arm/leg extension • Seated tree pose |
Standing | Breathwork • Natural breath • Joining breath to movement Postures • Tree pose • High lunge • Warrior II • Half march • Mountain • Chair |
Seated or kneeling | Breathwork • Natural breath • Joining breath to movement Postures • Seated forward fold • Supported spinal twist • Lateral flexion • Dear pose • Seated figure 4 • Neck release |
Supine (or seated) | Breathwork • Natural breath • Even counted breath • Box breath Postures • Savasana (corpse pose) • Comfortable seat Mindfulness • Body scan • Visualization • Reading |
Journaling and reflection | Open-ended questions to the group to reflect on and journal about quietly: What does self-care mean to me? How am I disappointing myself to avoid disappointing others? What is one thing I can do more/less of that would be an act of self-care? |
Closing, check-out, and reflection | Open-ended questions for the group to answer via chat: How are you feeling now? What did the journal prompts bring up for you? |