Welcome
Disclaimer** Disregard any mention of needing to take yoga classes. Before 2020, this training was included as a community fostering initiative through the USO and we implemented live yoga classes on Fort Sam for our participants. Today, those classes are not required to receive certification of completion. Note also that some links within the manual may not work but take you to this main page. Videos are chronological as it follows the manual. We recommend to join the On Demand Studio.
You get complimentary access by being part of The Foundations Course.
Go HERE and use the code: LIVELIKEUPRACTICE for Free Access to our On Demand Studio that you can access through www.melmarie.studio, Momence or download the Momence App to enjoy straight from your phone.
Setting Up Self Care at Home
BONUS VIDEO** Explore ways to set cozy space at home or wherever you are to cultivate grounded presence and a sense of centeredness. This aids making the video learning experience as comfortable and cozy as possible. Enjoy!
The Intentional || Module One
"Every human has four endowments- self awareness, conscience, independent will and creative imagination. These give us the ultimate human freedom...The power to choose, to respond, to change."
- Stephen Covey
WHY IT MATTERS
Unmanaged stress wrecks our well-being. People are disturbed not necessarily by the trigger for stress but based upon their perception of the stressor. The yoga foundations course is designed to give you tools in dealing with our perception to the challenges we face on a daily basis.
Stress is not necessarily a bad thing when managed. Please watch this Ted talk by Kelly McGonigal to offer fertile ground in the way stress gives us access to our hearts.
Throughout this program you will learn how to utilize yoga, mindfulness and self care to transcend stress in your life. On page 5 in your manual, please take The Stress Test to bring insight on where you are as far as self regulation and stress management. Once you complete the test, complete the following exercises of inquiry around what you would like to change and how you would like to feel.
Yoga and Stress Management
Bonus** This workshop is not located within the manual, but you can take notes as needed. This workshop is designed to comprehend the need for mindfulness based modalities within health and healing. You will learn the role stress plays in illness and why Mindfulness Based Interventions are so impactful for healing inflammation, stress and trauma.
The Power of Intention & Living Well
WHY IT MATTERS
Intention setting allows us to be more clear about what we want.
When we are clear we can be confident.
The process of picking a word and setting an intention is not to create expectations but to direct our attitude, thought forms, and demeanor to return back to the word/intention so we can maintain inner peace and contentment.
Take the INTENTION SETTING QUIZ in your manual to guide to you setting your intention. Once you complete the quiz and reveal your intention, journal and answer the inquiry questions in the manual.
Daily Intention Setting Practice
Throughout this course, take a moment each day and connect with a word you would like to use as your invitation to clarity. Set your intention by using a word that describes or conveys how you want to feel. Write that word down into your manual or journal. Words are catalyst for clarity. And when we are clear, we can live confidently. Visit it throughout day and practice setting intentions for your yoga practices and as you ground into your day.
What is Yoga?
Journaling Activity
Take this moment to explore what your experiences with yoga have been. What does yoga mean to you? What have your experiences been with yoga. We hope this program guides you to debunking myths around exclusivity in yoga and empowers you to come home to your body, clear your mind, and awaken your spirit. This is YOUR practice.
Bonus Video** for debunking misconceptions about Yoga from our Live Like You Practice Docuseries.
MILITARY SPOUSES ELIGIBLE FOR MYCAA
Military Spouses who are eligible for MYCAA scholarship (Military spouses meeting the following criteria are eligible to participate in the MyCAA Scholarship program: Spouses of service members on Active Duty, under Title 10 orders Spouses of service members with pay grades of E-1 through E-5, W-1 through W-2, O-1 through O-2.) are able to access these MindBody and therapeutic based training programs below through their MYCAA scholarship.
Our programs offer in person and livestream online options to pursue the personal and professional development desired. Contact us for more information about training programs, MYCAA scholarships and taking the next step in your self care journey. Learn more about our program options here for full certification.
The Eight Limbs of Yoga
Stream of Conscious Exercise
Open your manual to pages 15-16 to practice the stream of conscious exercise. As you read the Yamas and Niyamas by Debrah Adele notice the similarities or change of perspective regarding this moral framework and practice.
ONCE YOU COMPLETE THE STREAM OF CONSCIOUS EXERCISE; EXPLORE THE SELF CARE CHECKLIST. ANSWER THE QUESTIONS AND IMPLEMENT INTO YOUR LIFE.
Yoga in Health Care
Notice all the ways that mindful modalities can be integrated into our wellness regimen. The potential of utilizing yoga, mindfulness and self care as adjunct in health care offers more opportunity for patients to participate in their health care alliance. We hope you feel empowered to ask questions, advocate for your wellbeing, educate yourself and participate in the conversations of health, wellness and self care.
Practice for Pain Management
Asana || Postures
Follow in notes on page 20 in your manual.
INTEGRATION:
Make a list of your favorite yoga postures.
Explore modifications, contraindications and variations of the postures. Notice what feels good in the postures or maybe things that challenge you about the posture.
BONUS VIDEO* Explore the yoga poses with Mel to get familiar with shapes and names of asanas. Enjoy a light hearted exploration with an invitation to play with Sun Salutations towards the end of the video.
Sun Salutations
Sun Salutation Activity
The Sun Salutation or Vinyasa sequence offers a dynamic experience of stretching and strengthening. Use this to play with building your own sequences.
Visit page 40 in your manual.
Meditation
Watch the first video to pave and ground into what is meditation.
The second video is a general what is meditation to help you understand the practice itself.
For extra guidance in beginning your meditation practice download the app Insight Timer and explore. Disregard reminder for mentoring sessions.
Pranayama || Breathing
Enjoy the breathing practices and explore ways to include them into your day. Congratulations on completing Module 1!