RESPIRA+
Mindfulness and Movement for Latinas
Supporting emotional and physical wellness through culturally grounded practices
RESPIRA+ is a science-informed, culturally tailored program designed to increase physical activity and reduce stress among Latina youth. Developed by a first-generation Latina researcher, the program combines mindful movement, breathwork, and reflection to foster resilience, body awareness, and joy.
How to use the online RESPIRA+ workbook
What’s Included?
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Weekly guided movement & breathing practices
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Physical activity challenges
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Self-reflection tools and mood tracking
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Culturally relevant mindfulness lessons
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Journal prompts and downloadable worksheets
No yoga experience needed. All sessions are culturally conscious, inclusive, and beginner-friendly.
Each week includes:
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A short class summary
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A weekly challenge to try at home
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Extra mindfulness tools (journals, videos, audio)
RESPIRA+
Program
Getting Grounded: Purpose, Tools & What to Expect (15 min)
Explore how and why mindful movement and simple cognitive strategies can support mental well-being and help build lasting physical activity habits.
Breath, Intention, and the First Move (1.5 hrs)
Begin building body awareness through access postures, stability, and focus, with guided practices like the body scan and breathing space, plus at-home mindfulness prompts to explore the mind–body connection beyond the mat.
Twists & Awareness (1hr)
Deepen awareness through twisting postures and learn how to carry mindfulness into the moments that matter most in daily life.
Ground & Challenge (1hr)
Build strength through grounding isometric holds like Plank and Side Plank, ease tension with deep hip openers like Pigeon Pose, and take your awareness outdoors with mindful walking and a take-home mindfulness challenge.
Embracing Rest, Practicing Kindness (1.5 hrs)
Explore self-care through loving-kindness practices and stress management techniques, paired with restorative postures like Happy Baby, Knee-to-Chest, Supine Twist, Reclined Butterfly, and Legs-Up-the-Wall—all gentle movements that can be done from bed or the floor.
Awareness as Nourishment (1hr)
Explore grounding and introspective practices that promote stillness and focus, while using mindful eating to observe how thoughts, emotions, and stress influence daily habits.
Resilient in Body and Mind (1hr)
Strengthen your body and mind through dynamic standing practices while exploring tools like a negative thoughts checklist to build awareness, navigate discomfort, and reflect on challenging experiences with compassion.
Opening Up to Inner Experience (1hr)
Review expansive, seated postures that encourage release and softness, while exploring how thoughts and feelings shape our experience through mindfulness reflection. Includes a pleasant experiences calendar to notice moments of joy and ease.
Carry -La Fuerza - Contigo (1.5hrs)
This final module is a reminder that the strength you’ve cultivated—through breath, movement, reflection, and connection—doesn’t end here. Learn how to carry that fuerza into everyday choices, community ties, and lifelong wellness practices.