Try These Ten Yoga Poses To Help With Your Mindfulness
Being mindful of your everyday activity can be very beneficial. Practicing mindfulness, especially during yoga, helps bring awareness to whatever you are doing. It helps center your mind and focus on what is going on with your body. You can integrate mindfulness into every and any action.
Here are 10 yoga positions you can practice to help with your mindfulness:
1. Mountain Pose
The Mountain Pose might be considered one of the simplest poses to do in yoga. Performing this pose helps bring awareness to all parts of the body. To start, stand up tall with your arms by your side. Make sure your feet are planted firmly on the ground. Elongate your spine while opening up your chest. Relax your shoulders back and keep your chin parallel to the ground.
2. Tree Pose
The Tree Pose helps your mind find balance while trying to stand on one leg. This, along with the Mountain Pose, has the tendency to let the mind wander off. So it is important to make sure you are practicing mindfulness through this simple motion. To begin, shift your weight to your right leg with your arms by your side. Breathe in while you bring your left leg in your inner thigh. Bring your hands in the prayer pressure while your left foot is pressed against your right thigh and vice versa. When you are ready, switch legs and begin the process again.
3. Low Lunge
Doing a Low Lunge can help you focus on your breathing, balance, and core awareness. Starting in Downward Facing Dog Pose, bring your right foot forward placing it beside your right thumb. Bring your left knee down to the ground making sure it is even with your hips. Raise your torso off the ground and your arms above your head. Bring your tailbone down, lengthening your lower back and engaging your core. Start shifting your gaze upward into a mild backbend. Switch to the other side when you are ready.
4. Reclining Bound Angle Pose
Reclining Bound Angle Pose helps you focus on centering your body inward. Your mind might wander off due to discomfort, so it is important to stay focused during this pose. To begin, bring the soles of your feet together, allowing your knees to open up. Bring your arms out to the side in 45-degree angle palms facing up. Begin to relax your head, torso, hips, and feet allowing your knees to fall more to the ground.
5. Hero’s pose
Hero’s pose is beneficial for stretching your thighs, feet, and ankles. Start in a kneeling position, sitting on top of your heels. Place your hands on your lap, stretching your tailbone to the ground. Broaden your shoulder so the shoulder blades can touch slightly. You should feel your chest stretching if you are doing it right.
6. Child’s pose
Child’s pose, also known as Balasana, is a great pose to ease lower back pain. Starting from Hero’s pose, bring your knees wider than your hips and stretch your arms forward. Try to rest your forehead on the ground bringing your shoulders back. Try to picture your breathing, which will help you be more mindful during this exercise.
7. Seated moving meditation
Seated moving meditation is good for stretching your upper body. From Child’s pose, bring yourself up slowly making your way into a crossed-legged position. Start with your hands at heart level. Close your eyes and start focusing on your breathing. Breathe in and bring your hands to your side and then above your head. Exhale as you bring your arms down and behind you, interlocking your hands. Inhale as you bring your knuckles down to the ground. Bring your hands up above and then back to your side. Repeat the motions 4-5 times.
8. Easy sit forward fold
Easy sit forward fold is perfect for stretching your hip and thighs. This position is also good if you are having any digestion system issues. From the seated meditation position, cross your right leg in front of your left leg. Move your heels away from your hips making an upside triangle shape. While sitting on your tailbones, bring your arms up and out. While keeping your spine elongated, exhale and tilt from hips to the ground keeping your hands shoulder distances apart. Repeat the motions 4-5 times.
9. Lateral bend
The Lateral bend is a perfect destresser and also great to improve your digestion system. To start, sit in the cross-legged position placing your left arm away from your left side. As you inhale, bring your right arm up above your head. Begin to lean to the left, feeling the sensation all the way down your right side. Stay in this position for 5 breaths and then switch sides.
10. Cat-Cow Stretch
The Cat-Cow pose is a great way to relieve any neck and back pain after a long day. To begin, get down on your hands and knees hips and shoulder-length apart. Make sure your spine is parallel to the ground. While you exhale, round your spine up towards the ceiling. Imagine you are pulling your belly button into your spine. During the inhale, begin to arch your back, bringing your belly button to the ground. Bring your head and tailbone up to the sky. Repeat this motion about 10 times, controlling your breathing as you go.