What Is BAM (Body And Mind) by Sjana?

BAM is short for Body and Mind, and it  is yoga instructor Sjana Elise’s 28-week guided Vinyasa yoga program, designed to increase your flexibility and strength.

You can begin this yoga program at home with just a yoga mat, and a small space. 

What is BAM by Sjana?

BAM by Sjana Elise is a step-by-step guided yoga program to help you to increase flexibility and stamina, and reduce tension within the body.

The BAM program begins with four Beginner weeks, before moving into 24 weeks of progressive Vinyasa yoga. 

You’ll start with  three recommended yoga flows — sequences of movement — each week, increasing to four flows in weeks 13-21 of BAM, and to five flows in the final two weeks of the program. Each week also includes one or two yin yoga sessions to aid muscle recovery and improve physical and mental tension. 

As well as the yoga flows, the program includes low-intensity cardio, with the option to do high-intensity cardio from week 9. 

Each BAM flow takes between 28-40 minutes and focuses on a particular area of the body. Here’s are the flows you’ll do during the program: 

Heart Opener

Beginning with Sun Salutations to warm the body, then a Vinyasa flow and standing poses that open the heart, and finishing on the mat, this flow will leave you feeling refreshed. 

Hip Opener

This flow is designed to release tension from the hips. It begins with Sun Salutations, and finishes with deep stretching on the mat and the traditional Savasana (corpse) pose. 

Hamstring Opener

Relax and release tight hamstrings with this lower-body focused Vinyasa flow. Featuring poses such as Low Lunge and Half Splits, this yoga flow will release tightness in the back of your legs. 

Yin Yoga

Yin yoga is your recovery workout. This flow takes 20-30 minutes, and you’ll stay in each pose for 90-180 seconds. 

This style of yoga focuses on the connective tissue within the body, increasing circulation and improving flexibility, while calming the mind. 

What will I experience in each flow?

Yoga workouts in BAM are divided into seven sequences, with a 30-second rest between each sequence. You can change the pace of the sequences to suit that way that you prefer to practice that day. 

When you open the workout, there’s a “Settings” cog icon in the top right corner. Here, you can choose to automatically transition between poses and sequences for a continuous 28-minute flow, or pause at the end of each sequence or pose to go at your own pace and focus on your form. 

Is the program suitable for yoga beginners?

This program has been designed for any fitness level, including yoga beginners. BAM has four Beginner weeks to ease you into your yoga journey. The Beginner weeks have two recommended yoga workouts, with an optional third workout that you can do, as well as two Yin yoga sessions for recovery.

Can I do Sjana’s classes if I am following another SWEAT program?

Yes, you can. Simply use the “Browse” button to find Sjana in the SWEAT trainers section, or find BAM workouts under “Yoga & Stretching”. 

From here, you can repeat the Beginner weeks, try another program, or continue to progress your yoga practice with BAM. 

Explore the relationship between body and mind with Vinyasa yoga

SWEAT’s BAM program is designed to help you feel strong, capable, grounded and calm. The Vinyasa-style workouts challenge your body and help to increase flexibility while also assisting with muscle recovery and relaxation. 

BAM is available exclusively in the SWEAT app, so you can start your yoga journey today!