Special Thanks

Many thanks to Kripalu Center for Yoga & Health for permission to use the included videos. Explore the following links for further information about their Healthy Living Microsite and LEAPS.

Special thanks also to:

  • Angela Wilson, M.A., Yoga for Extraordinary Living Home Practice, Manager of Evidence-Based Yoga Curricula, Institute for Extraordinary Living, Kripalu Center for Yoga & Health

  • Kathryn Hayward, MD, Odyssey Journey: A Collaborative Approach to Wellness, for her immense guidance with the Jin Shin Jyutsu section and the website

  • Stephanie Shaw and Vanessa Mervyn-Cohen for their incredible help with the yoga section

Wellness Resources

YOGA

YOGA BREAKS

Yoga breaks are great 15 minutes or less yoga sessions to practice throughout your day. Use them as breaks from studying, working, or stressful situations.

YOGA MAT NOT REQUIRED

SEATED KRIPALU YOGA BREAKS: Can be done at your desk

SEATED WITH STANDING KRIPALU YOGA BREAKS

Find additional Kripalu Yoga Breaks online.

KRIPALU POSTURE CLINIC with Devarshi Steven Hartman & Jovinna Chan: single poses to practice or utilize as a yoga break. These postures are included in the other yoga videos.

 

YOGA MAT RECOMMENDED

HILARIA THOMAS: Faster paced

ANGELA WILSON, M.A.

SUN SALUTATION


CLASSES

Classes last 30 minutes to 1 hour. Consider multiple rounds of “Sun Salutation” from above for a longer practice.

GENTLE

MODERATE

Table Pose Cow Pose Cat Pose Hands to Heart Bridge Pose Child’s Pose

BREATHING

AUDIO RECORDINGS

KRIPALU

FELDENKRAIS

ANGELA WILSON, M.A.

LEAPS 2012 PARTICIPANTS

 

PDF

University of Wisconsin Integrative Medicine, Dept of Family Medicine


APPS

There are many apps for smart phones available. This list is created through recommendations and is not a complete list.

  • Universal Breathing - Pranayama by Saagara (Recommended by Katie Tully, LEAPS 2012 Participant)
  • BioBreathing by Ron Mileikowsky

MINDFULNESS

Explore the University of Wisconsin School of Medicine and Public Health – Department of Family Medicine’s Mindfulness in Medicine website, in addition to these specific UW resources:

JIN SHIN JYUTSU

Jin Shin Jyutsu is an ancient practice focused on balancing the body’s energy through thoughtful placement of ones hands on the body to assist with pain, anxiety, illness, and much more. You can use the following holds in most settings including lectures, rounds, and to help falling asleep. The more you practice the holds, the more you notice their effects. The book, The Touch of Healing by Alice Burmeister with Tom Monte and the website http://jsjinc.net/ are wonderful resources for further information.

HOLDS

Before starting a hold, your feet should be planted on the floor or Earth. If you are standing, have your knees slightly bent.

Hug - fingerFinger Holds: Hug each finger in the palm of your other hand. Hold each finger for about 2 minutes (20 minutes total). Each finger represents one of the Five Attitudes, which are regarded as the source of all human misery. If you need additional help in one area, you can focus on that finger.

  • Thumb: Worry
  • Index Finger: Fear
  • Middle Finger: Anger
  • Ring Finger: Sadness
  • Pinky: Pretense or not being in full alignment with who you really are

Hug - MCP JointHug MCP Joint: Hug the base of the thumb (MCP joint) with your opposite hand. Hold this for 2 minutes. While breathing in say “mountain” and while breathing out say “solid.” Repeat with the other hand.

 

Hug - elbowElbow Hug: Hold your elbow at the inside of the joint with the opposite hand. Then, wrap the loose hand around the outside of the other elbow. While breathing in say “mountain” and while breathing out say “solid.” Repeat with the other side.

Hug - self Give Yourself a Hug: Cup each hand around the opposite underarm. The thumbs should be on the inferior medial clavicle and the Hug - selffingers on the anterior scapula. Breathe thoughtfully and mindfully 36 times. Focus on your breaths in and out.


Resources Compiled by Mara Motley