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
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| Table Pose | Cow Pose | Cat Pose | Hands to Heart | Bridge Pose | Child’s Pose |
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.
|  Finger 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 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.
| |  Elbow 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.
 Give Yourself a Hug: Cup each hand around the opposite underarm. The thumbs should be on the inferior medial clavicle and the  fingers on the anterior scapula. Breathe thoughtfully and mindfully 36 times. Focus on your breaths in and out.
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Resources Compiled by Mara Motley