Yoga and Meditation Resources

References and Guided Home Practices

Meditation & Wellness

Yoga Classes / Exercises

Yoga for Chronic Pain, Jennifer Kurz, MD

Meditation Tools

  • Focus on Breath
  • Choose a Mantra
  • Single Pointed Focus
  • Gratitude Loving / Kindness
    • to Self, Others, World
  • Walking Meditation
  • Nature Meditation
    • Flowing Water
    • Sky
  • Fire / Candle Meditation
  • Shower / Bath Meditation
  • Body Scan
  • Warmth Holding
    • Loved ones, Pets
  • Sad Memory -> Turn to Happy Memory
    • Rose / Thorn Exercise
  • Seated Meditation
  • Guided Meditation
    • Virtual, Apps, Audio
  • Group Meditations
    • Meetings, Retreats
    • Social Connectedness
  • Awareness of the Voice
  • Open Monitoring
    • Thinking, Thinking…
  • Letting Go / Letting Things Pass
    • Acceptance
    • Clouds in the Sky
    • Leaves on a River
    • Spam

360-degree Guided Nature Videos

These videos introduce the topic of mindfulness practice. They are best viewed in a virtual reality headset but can be seen in flatscreen format.

Gentle Tai Chi & Pain Meditation, Richard Norris, MD

Spiritual / Meditation Gurus

Meditation / Relaxation Downloads

Online Live Yoga Classes

  • Veterans Yoga Project
    • Multiple live daily free classes (open to anyone, not just veterans), via Zoom and Facebook Live
  • Adaptive Yoga Live
    • Free live classes 10am Sunday, Monday, Wednesday (from UK)
  • Mind Body Solutions
    • Multiple weekly free live online classes, via Mindbody Solutions in Minnesota.
  • Yoga Moves MS
    • Adaptive Yoga classes for those with Multiple Sclerosis, Parkinson’s Disease, stroke, and other neuromuscular conditions
    • Includes some chair yoga classes
  • Spaulding Rehab Adaptive Sports Center
    • Yoga and chair yoga classes, times vary.
  • The Learning Center at Red Willow
    • Online yoga for chronic pain
  • Virtual Accessible Yoga, Spaulding Rehab in Hyannis,
    • For people with mobility impairments or neurological conditions
    • Taught by Danielle Nardi, Physical Therapist
    • Mondays, 10-11AM
    • Contact Danielle: dnardi@mghihp.edu / 508-771-1300
    • $60 for series of 6 classes
  • Mindful Yoga for Low Back Pain, Spaulding Rehab in Malden
    • Taught by Debbie Canoa, Physical Therapist
    • Wednesdays, 5-6PM
    • Contact Debbie: dcanoa@partners.org
  • Mindful Yoga for All Abilities, Spaulding Rehab in Malden
  • Virtual Mindful Yoga for All Abilities, Spaulding Rehab in Medford
    • Taught by Rick Frank, Occupational Therapist

Streaming Yoga Videos

YouTube Channels

Other Websites with Streaming Video

Audio and Video Yoga Practices (CD’s, DVD’s)

Yoga Websites

Yoga Books

Yoga Studios

List of Local Studios from Rick Frank, OT/L, CPCC, ACC

These are teachers and classes that may be more likely than others to be gentle and accommodate physical limitations and pain.  I do not have direct experience or recommendations on all these to know for sure.  Therefore, if you go to any of these teachers and classes, I advise you to:

-Communicate with the teacher about your challenges prior to class.

-Hold a boundary between you and the instructions. That is, don’t automatically do what you are told.  Listen to your body, adjust the instructions to suit you.  Move slowly and mindfully.  

Rick Frank, OT

Arlington

Bedford

  • Serenity Yoga Center
    • Teachers highly recommended for working with different abilities, doing adaptations
      • Yoga Foundations with Sara Rolley (Best)
      • Yoga Essentials with Eric Read
      • Restorative Yoga with Shannon O’Haverty 

Boston

Charlestown

  • Love Your Brain
    • Yoga FUNdamental Series
    • 20 City Square
    • Free for TBI survivors and their caregivers
  • Spaulding Charlestown
    • Chair Yoga Class
    • Thursdays 11:00am -12:00pm, $5 per class
    • Register through Spaulding Adaptive Sports: 877-976-7272
    • 6th floor Lantern Room, 300 1st Ave, Charlestown, MA
  • ASANA Move and Restore
    • Slow/restorative Yoga with Jackie Farrell
    • Fridays 4:30 – 5:45pm
    • 20 City Square
    • $16 drop-in class rate, memberships and class packages available
    • $5 discounted rate for those who have completed LoveYourBrain series

Brookline

Cambridge

  • Yoga Macro
    • Small classes taught by Karin Stephan or Anne Curtis
    • Karin specializes in working with injuries
    • Porter Square
  • Majestic Yoga Studio
    • Restorative Yoga Workshops, Yoga for Back Care, “Aging Gracefully”, Yin Yoga
  • North Cambridge Senior Center
    • Chair Yoga with Peggy Gardiner, OT
    • Only for those at least 60 years old
    • On Mass Ave just west of Porter Square: 617-349-6320
  • Ageless Yoga
    • Thursday, Lunchtime 12:00-1:00PM, “For all shapes and sizes”
    • Tuesday, Thursday 9:30-11:00AM, for older adults
    • John Schlorholtz: john@agelessyoga.org, 1-877-964-2777 (1-877-YOGA-777)
    • First Parish Unitarian Church, 3 Church Street

Dedham

Hopkinton

Jamaica Plain

Malden

  • Malden Senior Center
    • Gentle Chair Yoga
    • Gentle Mat Yoga
    • 7 Washington Street, Malden, MA 02148-4902
    • 781-397-7060

Medford

  • Yoga with Judy Scribner
    • Classes mostly in West Medford, but also Wellesley
    • Recommended by a former student as good with working with restrictions
  • Medford Senior Center
    • Yoga with Peggy Gardiner, OT
    • Senior Citizens Services: City of Medford Council On Aging
    • 101 Riverside Avenue, Medford, MA 02155

Melrose

  • Trudy Macdonald
    • Registered Nurse and Yoga Teacher; much experience working with wide range of abilities
    • Milano Senior Center, 201 W. Foster St.
      • Anyone can attend; don’t need to be senior or live in Melrose
      • Most students over 60
      • Mondays 8:45-9:45AM, Senior Mat Class
        • Chairs, standing postures, and floor postures.
        •  $5; first class is free to try before committing
      • Mondays 10:00-10:45AM,  Chair Yoga Class
        • Done entirely in chairs.
        • People in this class have varying disabilities
    • Trudy also teaches classes in her home on Monday and Wednesday evenings at 7PM
      • For younger students with a range of abilities
      • You must call first to see if there is space in the class
    • trumac@verizon.net , 781-665-0975

Newton

North Shore: Salem, Lynn, Danvers

Topsfield

  • ABT Yoga
    • Trauma sensitive hatha and restorative yoga
    • Adaptive to variety of needs
    • 22 South Main Street, 978-551-6699

Waltham

  • TriYoga Therapeutic Yoga
    • Fridays 11:30AM-12:30PM, Mat Class
    • Fridays 1:00-2:00PM, Chair Class
    • $17 drop-in class rate, memberships and class packages available
    • 60 Prospect St. Waltham, MA

Watertown

Wellsley

West Roxbury

Westwood

  • Open Doors Yoga Studio
    • Tuesdays 9:30AM  intro to yoga with Rick Frank, OT/L, CPCC, ACC
    • Wednesdays and Thursdays 9:30AM, Other Intro Classes at
    • Saturdays 11:00AM, Yin Yoga

Westborough

Woburn, Wilmington

New Hampshire

Other Meditation Resources