Table 1 Components of the mHealth-delivered, home-based mindfulness yoga program. 

Breathing techniques

(10 min)

Each class is started by greetings and introduction of each theme, followed by breathing exercises

Breathing exercises in easy pose:

- Bee breath/ Lion breath

- Cooling breath/ Alternate nostril breathing

Yoga sequence

(60 min)

Warm-up sequences:

- Easy pose with neck, shoulders, triceps, hands and wrists’ stretch

- Easy twist

- Cat-cow stretch

- Child’s pose

Sun salutations sequences, delivered in stepwise approach with modifications (12 poses):

- 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 sequences:

- Child pose

- Knee-to-chest

- Happy baby

- Corpse pose

- Side corpse pose and detailed instructions

Meditation

(15 min)

Meditation practice in corpse/easy pose:

- Body scan meditation (cultivation of awareness towards breath and body)

- Open-monitoring awareness meditation (cultivation of mindfulness towards mind and body)

- Loving-kindness meditation (cultivation of loving kindness to oneself and others)

Sharing and conclusion (5 min)

At the end of each session, the instructor would invite and encourage participants to share their experience, thoughts and feelings of mindfulness yoga practice to promote social interaction, followed by concluding remarks to consolidate learning and reinforce self-practice

Daily self-practice

Daily 15-min self-practice of mindful walking, guided by pre-recorded video

Facilitation of self-practice

Guided videos of the same set of yoga sequences, mindful walking, mindfulness meditation, and breathing techniques are accessible on http://yoga.nursing.hku.hk/ (Chinese version) to promote skill mastery and self-practice