RESOURCES TO STAY PHYSICALLY AND MENTALLY HEALTHY DURING THE CORONAVIRUS PANDEMIC

FEEL FREE TO Comment with links (I had to disable direct editing due to trolling). Please just test links, make sure whatever it is has no cost, and add a brief description if needed.

THIS IS OPEN SOURCE. Since I started it lots of people have added excellent links and suggestions! Please feel free to share widely and post on any website you think would be helpful. No need to credit me.

Katie Strom*

YOGA: free online classes

 https://sparkyoga.pivotshare.com

http://lakshmilivingarts.org/

 

http://www.bluebirdskyyoga.com

 

https://www.youtube.com/c/YogaHeightsWashingtonDC 

https://www.corepoweryogaondemand.com/keep-up-your-practice

https://www.facebook.com/angelayogaMTL/ 


https://www.youtube.com/user/yogawithadriene

https://uttarayogastudio.com (will be adding online classes in the next few days)

https://www.facebook.com/allbeingsyoga/ (M-F 8-8:30am EST)

Yoga Room- Brussels

Yoga Loft - Brussels

https://www.yogaindetroit.com/virtual-sessions (Sunday 7PM live relaxation yoga. More coming soon.)

Yoga

 Adriene

Yoga and Meditation for the Virus from Dan Ward

Simply 30 days of yoga (25 – 30 minute classes each) - https://www.youtube.com/watch?v=iZBsm-tkhm0&fbclid=IwAR2R3GaGA2cCiMLp4pPkFTfko3cSoI_vBCKEqWpzxuwBfIzQdhn4Jyan1Cc

Yoga Six (Chicago) - https://www.yogasix.com/go (30-days free w/ code: GOY6)

www.doyogawithme.com 

https://saltlakepoweryoga.com/schedule (free live stream yoga 12-1 and 5:30-6:30 pm mountain time everyday)

https://www.mindbodyyogaaustin.com/classes.html

Yoga Bunker (free YouTube videos of full-length classes developed by two local teachers in Lexington)

PLYOGA

https://www.youtube.com/playlist?list=PL2eEMDPxQVdD8mrt3Z121WCjv7bdZNEri

Body Positive Yoga (7 days of free yoga): https://bodypositiveyoga.com/7-day-yoga-exploration/

Joyful Movement (7 day free trial): https://www.joyn.co/

Yoga with Kassandra: https://www.youtube.com/user/yogawithkassandra

Down Under Yoga Free Online Library https://www.downunderyoga.com/online-yoga-library 

Down Under Yoga free Community Class every Thursday 3-4PM, sign up here: https://www.downunderyoga.com/boston-yoga-schedule

JP Centre Yoga - pay what you can https://www.jpcentreyoga.com/

Pilates:  weekly free workouts

Pilatesology

Free At-Home Pilates Workout

(this is the one for week of March 16, just search “free” in the search box for the following weeks)

Milford Pilates Club  (Michigan) - free mat classes streaming on Instagram

Sydney Cummings YouTube Chanel https://www.youtube.com/channel/UCVQJZE_on7It_pEv6tn-jdA

Blogilates: https://www.blogilates.com/workout/ (mostly pilates, also has several challenges. Currently doing a 14-Day Quarantine Workout Plan [https://www.blogilates.com/14-day-quarantine-workout-plan/])

DANCE : free online classes

Cli Studios dance classes http://www.clistudios.com/keepdancing?fbclid=IwAR3faqxm3YjNalTpuxf9Ta9X2GyapuKKR0-0ozeNRg3WugcBoaJFPQ8yyEw

 

Baby and Teen Ballet/all style classes. New videos will be added weekly: https://drive.google.com/open?id=1Sg6Trhp9ZdIp3YUxP0UBnqlSzqiIjUAP 

305 Fitness cardio dance classes: https://www.youtube.com/user/305Fitness

The Fitness Marshall (hip-hop dance): https://www.youtube.com/user/TheFitnessMarshall 

(1 hour playlist of some Fitness Marshall favorites here: https://www.youtube.com/playlist?list=PLy0NgfUUAF0510mUnaSXG7MunTYErPBoV)

Dance Church: https://go.dancechurch.com/ (free live streaming at certain times - body positive dance space)

Mark Kanemura - live stream dance parties at 2pm PST daily on his instagram:

Mark Kanemura (@mkik808)

Ryan Heffington - live stream dance class 10am PST most days on his instagram:

Ryan Heffington Public (@ryanheffington)

Gaga dance classes (Tel Aviv originated ‘movement language’ - gagapeople.com) on Zoom 6x daily: Scroll down to Updates Section for schedule. (free, donation optional)  https://www.gofundme.com/f/gaga-online-classes

Bhangra: https://www.youtube.com/user/dopungra

Dancio free 2 week subscription http://www.dancio.com/

Ashley Bouder ballet classes live stream/archives on Youtube https://www.youtube.com/channel/UCoYdUpxhKHBV4TlEeuej3QQ

Dance to Success: great classes for kids or anyone who feels like moving, regardless of any prior dance training https://vimeo.com/showcase/5625565

Copenhagen Contemporary Dance School https://vimeo.com/398232228

OnStage Dance Company free classes https://www.onstagedanceco.com/classes.html

Switch 2 Move free online inclusive dance classes https://switch2move.com/

VARIOUS FITNESS: free online classes

Sally Chang at Evergreen Taichi Academy 

www.darebee.com - Lots of free exercises and challenges

https://www.mcalistertraining.com/online-classes

 

Workouts by CrossFit

 

Free Workout Videos -Fitness Blender

 

Planet Fitness - Home

 

Barry’s NYC:  https://www.instagram.com/p/B90YmMEJ4IE/?utm_source=ig_web_copy_link50

jessicasmithtv

POPSUGAR Fitness

30 minute HIIT workout: https://youtu.be/IET0g8Q6WcQ

Les Mills On Demand https://watch.lesmillsondemand.com/at-home-workouts

Daily Burn (free for 30 days)  www.dailyburn.com 

Walk at Home with Leslie Sansone

Obé Fitness-  https://www.obefitness.com/  - 1 month free online fitness classes with code ATHOME

NETFLEX (netflix of fitness videos)

Orange Theory Fitness

Y360 free classes courtesy of YMCA https://youtu.be/j009qFCUxlk

Bender Fitness - free home workout videos

Touchstone Climbing Gyms - virtual fitness classes

Clara Frances workout classes sliding scale/pay what you can $0-10 https://www.twitch.tv/francesclara

EXERCISE APPS

Nike Club App

 

FitOn

 

Down Dog (free until April 1)

 

https://www.glamour.com/story/best-free-workout-apps

Peloton (offering free virtual classes for 90 days)

C25K (Couch to 5k)

Runkeeper

8fit

MyFitnessPal

Workout

MINDFULNESS and MENTAL HEALTH WELLNESS APPS

Breathe- personal check-ins, mindfulness

ACT: Acceptance and Commitment therapy, developed by the Dept of Veterans’ affairs; helps learn to tolerate and deal with distressing thoughts and images

DBT DIARY and COACH: App for Dialectical Behavioral Therapy

Dhyan Vimal online meditation:

https://apps.apple.com/us/app/dhyan-vimal-online-meditation/id1027767208

Insight Timer (lots of free meditations, searchable by focus, amount of time, etc)

Mindshift

Stop, Breathe, and Think: https://www.stopbreathethink.com

Jour (journaling app) https://jour.com

Headspace https://www.headspace.com/covid-19

Lumosity Mindfulness (all mindfulness content free through end of April, otherwise “freemium”):

https://apps.apple.com/app/id1380946064?mt=8

https://play.google.com/store/apps/details?id=com.lumoslabs.sense&hl=en_US

Mindfulness Apps: 3 Minute Mindfulness, Calm, Simple Habit

FREE MINDFULNESS CLASSES AND GUIDED MEDITATIONS

Free guided meditations:

https://yogaindetroit.com/resources

Free 8-week course on Mindfulness-Based stress Reduction (MSBR)
https://palousemindfulness.com

Free courses (check the “free” box) on mindfulness: https://mindfulnessexercises.com/free-online-mindfulness-courses/

Tara Brach’s Guided Meditations: https://www.tarabrac  moo Koop  h.com/guided-meditations/

Dhyan Vimal online meditation:

https://apps.apple.com/us/app/dhyan-vimal-online-meditation/id1027767208

Chopra Center Guided Meditations: https://chopra.com/articles/in guided-meditations

Free Mindfulness Project: http://www.freemindfulness.org/download

UCLA Health Guided Meditations (great for beginners) http://marc.ucla.edu/body.cfm?id=22

Meditation Oasis Podcast:

http://www.meditationoasis.com/podcast/

Dharma Seed: 1000s of guided meditations and talks: https://dharmaseed.org/talks/

The Honest Guys- free meditation, sleep help, relaxing music: https://www.youtube.com/user/TheHonestGuys/playlists

Michael Sealy- positive hypnosis and guided meditations focusing on specific topics: https://www.youtube.com/user/MichaelSealey/playlists

Guided Meditation Spotify Playlist: https://open.spotify.com/user/spotify/playlist/37i9dQZF1DWVS1recTqXhf?si=r-GpdVKQSjmAgu0EllNjEw

Virtual Meditation, Breath & Creation Sessions (Europe Times)

https://www.eventbrite.com/o/dhyan-vimal-centre-berlin-22747131056

https://mailchi.mp/e22238d98974/dvcentreberlin

Meditative Stories: http://podcast.meditativestory.com/p/2

Self-Compassion Meditations: https://self-compassion.org/category/exercises/#guided-meditations

Kaiser’s Guided Meditations: https://healthy.kaiserpermanente.org/health-wellness/mental-health/tools-resources/meditation

Chris Germer’s Guided Meditations: https://chrisgermer.com/meditations/

https://tuneinmindfulness.com/find-a-class/ Free live-streamed guided meditations (mountain time)

Omvana  meditations: https://www.omvana.com/

Mindful Eating Course

ARTICLES, WORKBOOKS, AND OTHER MENTAL HEALTH RESOURCES

Mental Health America’s giant list of resources for mental health & COVID-19

BBC- Coronavirus: How to protect your mental health

How to meditate during your coronavirus quarantine

Managing Fears and Anxiety around Coronavirus

Autistic in the Pandemic: A Call to Action

How to meditate- Tara Brach (for beginners)

Workbook for stress/problem identification/acceptance (relevant for dealing with current pandemic; has general coping strategies for stress)

Anxiety and Depression Association of America (ADAA) huge list of resources and articles for managing anxiety during the Coronavirus pandemic

CBT Workbook for Anxiety: a step-by-step program. PDF version of the workbook with exercises to help manage anxiety; CBT is widely acknowledged by mental health experts as the best long-term treatment for anxiety.

Another CBT workbook

3-session workshop on anxiety

Workbook- panic attacks

Workbook of therapeutic assignments for panic attacks

Workbook- distress tolerance

Acceptance-based therapy for anxiety: a 2 day workshop with exercises

Wellness in 8 dimensions- holistic approach to wellness workbook, podcast, webinar

Coping with perfectionism workbook

Overcoming procrastination workbook

MENTAL HEALTH SERVICES:

Crisis Text Line: Text HOME to 741741 to connect with a Crisis Counselor.

Dial 211 for mental health service help

The Trevor Project: Crisis intervention and suicide prevention for LGBTQ Youth. Hotlines and Chat lines.

Crisis Prevention- I am Alive

7 cups: Talk to someone for free, and get therapy at a discounted rate

The Alliance for Eating Disorders Awareness is hosting free, weekly, online Check-ins for individuals experiencing/in recovery from eating disorders, and for their loved ones. The individual Pro-Recovery check-ins are for individuals who have experienced or are experiencing eating disorders, ages 18+. The Friends and Family check-ins are for loved ones of those experiencing eating disorders, ages 18+.

Monday Pro-Recovery 7-8pm - http://bit.ly/AEDA_Chat_With_Johanna

Wednesday Friends & Family 7-8pm http://bit.ly/AEDA_Chat_With_Johanna_FF

Saturday Pro-Recovery 11am-12:30pm

https://bit.ly/AEDA_Chat_With_Johanna_Saturdays

The Alliance is also available for referrals for all levels of eating disorder care. Call (866) 662-1235 or visit www.findEDhelp.com for more info

HOTLINES

OTHER

Tons of authors on Amazon are making their books available for free. Click on the “100 top free” tab at the top of the page and find a book to read and help you relax.

Pure Knead Massage How Tos

Libby app - Free audiobooks + ebooks from your local library (similar to kindle app, but free)

https://www.overdrive.com/apps/libby/

Coloring book for mindfulness/stress relief\

Free coloring books from over 100 museums

Wellness journaling

千ㄥㄩ丨ᗪ丨ㄒㄚ ~  Calming, escapist, semi-interactive Spotify playlist

https://noises.online/ - Website that lets you create you own soundscape. Amazing at transporting you to your favorite places.

Brit + Co is offering all of their online art/creative classes for free for the month of March. Price appears under class but all are free with code SELFCARE at checkout. https://classes.brit.co/learn/

Self-Soothing: https://www.montereybayaquarium.org/animals/live-cams/jelly-cam

Glimpses of regular life in HD from the streets in various International locations (ambiance, meditation):

https://www.youtube.com/user/pabrets/videos

*Because folks have asked: I am a professor at California State University East Bay (Hayward, CA) and created this document to share with my students in the Educational Leadership for Social Justice EdD program.

In 2018 I developed a severe anxiety and panic disorder and since learning to manage it have taken an interest in academic body-mind health. I manage my disorder through multiple means- including medication- but daily physical exercise is one of my key coping mechanisms. So, when we got the shelter-in-place order, and realized we were going to be spending an unknown amount of time trapped at home, I started to put together a list for myself of ways to get that exercise and keep my anxiety manageable. I realized quickly that there were tons of options, and decided to expand it into a resource for my students with wellness links. While it certainly doesn’t replace practitioner-led therapy, I hoped that it might help with anxiety, stress, and isolation that many are facing or will face in these unpredictable, frightening times.