Week 1

Full Yoga Class

What is Yoga?

Setting up for Meditation

Mindfulness Meditation

Body Scan

Diaphragmatic Breath

Props for Yoga

Week 2

The Effects of the Digital Age

Well-Being: An Introduction

The Meaning of Well-Being

The Brain Science of Well-Being

A River of Well-Being

Victorious Breath

Pose of Child, Downward Dog, Rag Doll and Mountain Pose

Mindfulness Meditation

Compassion Meditation

5 Senses Meditation

Mini Yoga Class

Awakening to Habits

Wiring in the Pause

Monitoring Your Goal


History of Yoga:

Yoga Styles:

Short-Term Compassion Training Increases Prosocial Behavior in a Newly Developed Prosocial Game
Susanne Leiberg, Olga Klimecki, Tania Singer

Mindfulness and Compassion: An Examination of Mechanism and Scalability
Daniel Lim, Paul Condon, David DeSteno

A Gradient of Childhood Self-Control Predicts Health, Wealth, and Public Safety
Terrie E. Moffitt, Louise Arseneault, Daniel Belsky, Nigel Dickson, Robert J. Hancox, HonaLee Harrington, Renate Houts, Richie Poulton, Brent W. Roberts, Stephen Ross, Malcolm R. Sears, W. Murray Thomson, and Avshalom Caspi

On Happiness and Human Potentials: A Review of Research on Hedonic and Eudaimonic Well-Being
Richard M. Ryan, Edward L. Deci

Living Well: A Self-Determination Theory Perspective on Eudaimonia
Richard M. Ryan, Veronika Huta, Edward L. Deci

Happiness Is Everything, or Is It? Explorations on the Meaning of Psychological Well-Being
Carol D. Ryff

Short-Term Meditation Training Improves Attention and Self-Regulation
Yi-Yuan Tang, Yinghua Ma, Junhong Wang, Yaxin Fan, Shigang Feng, Qilin Lu, Qingbao Yu, Danni Sui, Mary K. Rothbart, Ming Fan, and Michael I. Posner

Compassion Training Alters Altruism and Neural Responses to Suffering
Helen Y. Weng, Andrew S. Fox, Alexander J. Shackman, Diane E. Stodola, Jessica Z. K. Caldwell, Matthew C. Olson, Gregory M. Rogers, and Richard J. Davidson

Week 3

Why We Need the Science of Yoga

Western and Eastern Perspectives

Introduction to the Research on Yoga

Wrap-Up: The Science of Yoga

Warrior 1, Warrior 2, and Side Angle

Crescent Lunge and Crescent Twist

High Plank, Low Plank, Up-Dog & Down Dog Transition

Mini Yoga Class

Slow Practice

Reflecting on Your Goal