Table 1.

Elements of vinyasa yoga classes for QuitStrong

1. Pranayama (breathing practices)	Classes begin with active exhalations and very brief breath retentions.
2. Seated meditation	Brief guided meditation that directs participants to focus on breath and body awareness as well as instilling feelings of well-being and acceptance.
3. Grounding/centering	Focuses awareness and supports safety and guidance in the class [43]. Also prepares students psychologically, spiritually, and physically to grow in the practice shifting from usual to heightened awareness. The belief amongst yoga practitioners is that when a person is disconnected from his/her physical, emotional, or natural being, he becomes compromised such that his ability to grow is reduced, and this compromised state likely manifests behaviorally or psychologically/emotionally as anxiety or stress in the body.
4. Sun salutations	Participants guided through a series of flowing yoga postures to warm the body and to prepare them for standing postures. Sequences are beginner level but aerobically challenging.
5. Standing postures	Participants instructed in a series of standing postures linked together with the breath.
6. Seated postures	Participants guided through seated postures involving abdominal exercises, forward bends, backbends, and twists.
7. Inversions	Participants instructed in basic inversion poses such as shoulder stand and legs-up-the-wall pose. Poses are designed to cool the body after the vigorous poses and prepare the body for relaxation.
8. Savasana (relaxation)	Participants have 5–10 min of supine-guided relaxation to provide closure.