DFCI Zakim Center

Digital Library

Content

  • Description: Join us for a quick chair-based strength class led by Juliana Berfield, PhD, E-RYT 500, CPT that will help you get your body moving in a healthy way, while building muscle and improving stability. You can do the exercises in this video once, or you can repeat 2-3 times or pair it with upper body exercises for a longer workout. 
    You will need a chair, preferably one with no arms, and a yoga block (substitute pillow).

  • Description: It’s important to find proper alignment in your Warrior 2 pose – watch this short breakdown by our yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT. As this can be a physically demanding pose, Juliana also shows you how a chair can be helpful in getting into Warrior 2 as you build your strength.

  • Description: Warrior 1 is a common pose you see in most yoga classes, but it can be tricky and physically demanding as it works your entire body. Let Juliana Berfield, PhD, E-RYT 500, CPT, guide you through it in this short video, including how to use a chair to help you into the pose.

  • Description: It's so important to move your body throughout the day, especially if you find yourself sitting at a desk or commuting for long hours! This 20-minute chair stretches video is a great way to stretch and energize your limbs, and can be especially useful for cancer patients who find themselves perhaps too tired for a more active workout. Only equipment needed is a chair, preferably one with no arms!
    Instructor: Juliana Berfield, PhD, E-RYT 500, CPT
  • Description: Ready for some weight-bearing ankle strengthening exercises? Juliana Berfield, PhD, E-RYT 500, CPT, will demonstrate seated and standing weight-bearing ankle exercises. This is a continuation of "Strengthen Your Ankles: Part 1" that will help you in your progression of increasing your ankle strength, stability, and mobility.
    You will need a chair and yoga blocks. If you don't have blocks available, try using a sturdy book!
  • Description: Use resistance to strengthen your ankles! If you don't have a TheraBand or loop band available, you could try using an old pair of nylon tights or leggings you don't mind stretching out. Juliana Berfield, PhD, E-RYT 500, CPT, will demonstrate four ankle strengthening exercises with resistance bands that will increase your stability and ankle mobility.

  • Description: The ankle joint is very important for stability and movement. In this 6-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through non weight-bearing stretches for the ankles, that can help increase mobility and prepare your ankle joints for weight-bearing exercises.

  • Description: In this 8-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through how to do the bird dog exercise on your back, with proper form and technique. This is a great exercise to increase core strength!

  • Description: In this 5-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through mastering the side plank, a great exercise to boost your core strength!

  • Description: In this 27-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through a gentle yoga practice, designed specifically for patients with breast cancer. The movements in this video may help specifically with discomfort in the chest and arm areas after surgery and radiation. It is important to speak with your care team before beginning any physical activity and exercise regimen. 

    Designed for patients with breast cancer and suitable for all cancer diagnoses!

    Instructor: Juliana G. Berfield, PhD, E-RYT 500, CPT

  • Description: In this 5-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through mastering the elbow plank, a great exercise to boost your core strength!

  • Description: In this 30-min class, you’ll incorporate core strength and stretch movements to improve your core stability and body wellness. Sessions involve a mix of yoga, barre, Pilates, and muscle conditioning with controlled breathing and alignment that builds strength and endurance. Props: core ball, block, strap, elastic band, blanket, yoga mat. Level : beginners welcome; all levels