04/09/2026
Watkins Jail, Pod 5A. Redeem Program. April 9,, 2026. Week One: Topic of discussion, Yamas (ethical observances / social intelligence). Concepts are: Nonviolence, Truthfulness, Non stealing, Energy conservation and the ability to let things go that no longer serve you (Non clinging).
Incarcerated people: 8
Instructor: Jules
I missed the first two weeks of class, this is actually week three in the Redeem Program. I will catch up as we progress.
This evening eight incarcerated men walked into the training classroom and sat down for instruction. After I introduced myself, I gave a background about the structure of classes. I passed out folders with handouts and took attendance. I asked the students to read through the brief description of each of the eight limbs of yoga and identify any problem areas that I need to focus on during lecture, which they did.
Each week, we cover one of the eight limbs of yoga and then we practice the physical postures. Each week there will be a breathing technique with a mudra and or chanting. Week four is all breath work with traumatic release exercises (screaming with very deep diaphragmatic breathing). This evening when speaking about Satya (truthfulness), I introduced the So-Hum Mantra.
We took turns reading and discussing the material. I briefly mentioned the Five Gates of Speech and how utilizing that technique when you are faced with a challenging situation can create distance between you and the other person, and it offers a compassionate response every time. The incarcerated men loved it.
The acronym for the 5-gates of speech is “T.h.i.n.k.” and you practice asking these five questions before saying anything to anybody. You ask yourself, is it True, Helpful, Inspiring, Necessary and Kind (T.h.i.n.k. before you speak). If the answer is no to any of those five questions, it is better left unsaid.
For the breathing technique, we practiced several rounds of 4-7-8 breathing (inhale for a count of four, hold your breath for a seven second count and exhale for eight seconds). The benefits are as follows: (1) Reduces Stress and Anxiety, (2) Promotes Relaxation, (3) Improves Sleep Quality, (4) Enhances Focus and Clarity, (5) Regulates Emotions, (6) Increases Lung Capacity, and (7) Promotes Mindfulness.
I explained the benefits of emotional freedom tapping (EFT) which include the following: Stress Reduction, Emotional Healing, Improved Mood, Pain Relief, Enhanced Focus and clarity, Behavioral Changes, Self-acceptance, and Accessibility.
Before we began we all rated our level of discomfort, frustration, stress, etc., on a scale from 1-10, where a 10 is stressed to the max. One person reported being at a level 15 and after four rounds of EFT, his level of stress was reduced! This was true for all members. When we reassessed our levels, everyone reported a reduction in symptoms in less than three minutes!
I explained the R.A.I.N. mindfulness technique and how to use it in every day situations. I shared my philosophy on expectations (I don’t have any). I told stories to shift perspectives and I was asked on one occasion, to repeat the “taxi cab and garbage truck analogy” which is pretty funny. The men enjoyed the “worry quote” and learned that worrying is a form of arrogance! Instead of worrying about others, I suggested gratitude and love as alternative frequencies instead of worry. They understood. I also quoted Viktor Frankl, an excerpt from his epic book, “Man’s search for meaning” and a few others. Another interesting topic was energy conservation and how that relates to addiction. A powerful excerpt that we read and discussed. I will share here:
Bramacharya:
Eliminating compulsions or addictions is related to this ethical principle in yoga because addictions not only waste precious human potential, they effect relationships and the community. All we need to do is look at the devastation of communities when many people get addicted to a drug like crack or opioids. Addictions can be harmful to the body and can hurt our family, friends and society as a whole.
Energy Thoughts.
Scan your thoughts. Describe something you have an addiction to, even something needed for work like a phone or computer, and how it makes you feel. Does the addictive behavior calm you down? Are the things that calm you down healthy or addictions? If not healthy, what healthy things can you replace them with?
~ Beth Daugherty, Living the 8 Limbs of Yoga
Just prior to heading out into the open bay to conduct the physical component of our class, the men completed Prison Yoga Project pre-surveys. At the end of the class, I will administer the post-survey, to collect and synthesize the data.
For the physical practice, we were in the recreation yard, which was perfect! We did a gentle warmup, Sun salutations (a, b, & c), a standing balance routine, and a cool down routine that ended in co**se pose. I distributed Louise Hay Thought cards and each person in the room shared their heartfelt message. It was powerful.
The ending quote was by Zanna Keithley and copies were distributed. The men provided excellent feedback about our first session. Several students reported feeling grounded, peaceful, and less stressed.
It was a great start to the next five weeks.
Namaste’
Jules
