Table 1.

Theme and outline of the yoga and meditation programs

	Week 1		Week 2		Week 3		Week 4
Program	Yoga	Meditation	Yoga	Meditation	Yoga	Meditation	Yoga	Meditation
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

	Week 5		Week 6		Week 7		Week 8
Program	Yoga	Meditation	Yoga	Meditation	Yoga	Meditation	Yoga	Meditation
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