Table 1 Theme and outline of the yoga and meditation programs

Theme

Beginner’s mind: Introducing mindfulness

Patience: Allowing time for purifying mind, body and spirit

Non-judging: cultivating awareness towards inner and outer experiences

Acceptance: Embracing, exploring and expanding own limitations

Outline

Warm up (Standing)

1. Mountain pose with balance shifting (centered, left, right, forward, heels)

2. Alternating between mountain and chair poses with synchronized breathing and arms movement

Yoga sequence with mindful breathing

1. Crocodile pose

2. Sphinx pose

3. Cobra pose

4. Child pose

Yoga nidra meditation

Guided body scan meditation in supine position

Discussion: observation of daily stressful events

Warm up (as week 1)

Yoga sequence (Standing)

1. Mountain pose

2. Side bend

3. Revolted forward bend

4. Lotus mudra

5. Cow face pose with forward bend

6. Lion’s breath

Thoracic breathing

Diaphragmatic breathing

Mindful breathing

Mindful eating

Guided body scan meditation in seated position

Seated pose for meditation (On chair/ yoga block/ yoga mat)

1. Easy pose

2. Perfect pose

3. Half lotus

4. Full lotus

5. Diamond pose

6. Hero pose

Mindful breathing

Discussion: observation of daily pleasant events

Warm up (as week 1)

Yoga sequence (Supine)

1. Mountain pose

2. Upward salute

3. Neck turning

4. Single leg raises with ankle rotation

5. Double leg raises

6. Bridge pose

7. Knees to chest pose

8. Corpse pose

Santosha guided meditation in corpse pose

Soham mantra meditation (seated)

Guided mindful breathing meditation in seated position

Gentle mindful movement

1. Supine mountain pose

2. Supine upward salute

3. Knees to chest pose

4. Cat and cow pose

5. Balancing cat pose

6. Bridge pose

7. Supine spinal twist

8. Supine leg raises

9. Sleeping Vishnu pose

10. Front corpse pose

11. Half locust pose

12. Corpse pose

Discussion: observation of daily unpleasant events

Warm up (as week 1)

Yoga sequence (Standing)

1. Triangle pose

2. Warrior II pose

3. Side angle pose

4. Wide-legged forward bend

Modified sun salutations

1. Mountain pose

2. Upward salute

3. Standing forward bend

4. Low lunge

5. Child pose

6. Tabletop pose

7. Knee, chest, chin pose

8. Cobra pose

9. Child pose

10. Downward-facing dog

11. Standing forward bend

12. Upward salute

13. Mountain pose

Three-minute breathing space

Yoga nidra meditation

Guided naming meditation in seated position

Three-minute breathing space

The stress-reaction cycle: respond vs react

Discussion: observation of the responds towards unpleasant events

Theme

Non-striving: Connecting to inner self without pushing

Generosity: Giving time, energy and attention to others while practicing self-compassion

Trust: Instilling confidence and loving-kindness

Letting go: Surrendering and being fully present

Outline

Warm up (as week 1)

Yoga sequence (Seated)

1. Diamond pose

2. Staff pose

3. Seated side bend

4. Cow face pose with forward bend

5. Lion’s breath

6. Camel pose

7. Rabbit pose

Modified sun salutations (as week 4)

Bee breath

Cooling breath

Om mantra meditation

Yoga nidra meditation

Guided body meditation with mindful breathing in seated position

Guided mindful walking

Three-minute breathing space

Mindful listening

Discussion: observation of communication difficulties

Warm up (as week 1)

Mindful walking

Dyadic yoga sequence

1. Seated namaste (face-to-face)

2. Seated mountain pose with neck stretching (back-to-back)

3. Seated side bend (back-to-back)

4. Seated waist twisting (back-to-back)

5. Supported chair pose

6. Triangle pose (back-to-back)

7. Warrior II (back-to-back)

8. Tree pose (side-to-side)

9. Easy pose shoulder retraction partner

Yoga nidra meditation in partner corpse pose

Guided open meditation in seated position

Guided mindful walking

Three-minute breathing space

Mindful eating

Mindful communication

Discussion: cultivate awareness towards daily events and observation of body responds

Warm up (as week 1)

Mindful walking

Modified sun salutations (as week 4)

Bee breath

Alternating nostril breathing

Om mantra meditation

Loving kindness meditation in corpse pose

Guided loving-kindness meditation

Mindful walking

Three-minute breathing space

Mindful living

Discussion: cultivate loving-kindness towards self and the surrounding

Warm up (as week 1)

Mindful walking

Modified sun salutations (as week 4)

Om mantra meditation

Yoga nidra meditation

Open meditation in seated position

Mindful breathing

Mindful walking

Three-minute breathing space

Discussion: goal setting for continuous mindfulness practise in daily life