Feeling Stressed? Try These 3 Yoga Poses to Still Your Mind

Yoga is a holistic practice that not only benefits the physical body but also nurtures the mind and promotes overall well-being. Through the integration of physical postures (asanas), breathwork (pranayama) and meditation, yoga provides a powerful tool for managing anxiety, depression and improving sleep. The gentle movements and mindful awareness in yoga also stimulate the release of endorphins, which are natural mood elevators that can ward off depression. Additionally, yoga’s focus on breathwork and being present helps shift attention away from negative thought patterns and fosters a more positive mindset. Furthermore, the practice of yoga helps release physical tension accumulated throughout the day, promoting relaxation and preparing the body for sleep. By nurturing both the body and mind, yoga offers a holistic approach to enhancing your overall health.

What is Mindfulness? 

Mindfulness is a fundamental aspect of yogic philosophy and plays a crucial role in yoga practice. Rooted in ancient teachings, mindfulness in yoga refers to the practice of cultivating a non-judgmental awareness of the present moment, including one’s thoughts, sensations and emotions. In yoga practice, mindfulness is applied through various techniques such as breath awareness, body scanning and focused attention on postures and movements. By being fully present and attentive, practitioners can deepen their connection to the body, breath, and the present experience, fostering a sense of grounding, inner calm, and self-awareness.

By integrating mindfulness into their classes, Yogamigos seeks to empower individuals. We want you to develop a deeper understanding of yourself, enhance your mind–body connection, and cultivate a sense of overall well-being. Mindfulness in our classes extends beyond the physical practice as we encourage practitioners to carry this awareness and presence into their daily lives.

3 Poses That Foster Mindfulness

1. Hero’s Pose (Virasana)

Hero’s Pose is a relatively well-known pose that stretches the thighs, tops of the feet and the ankles. It also works to lengthen the spine and is a good way to aid digestion after a main meal. To sit in this pose, begin by kneeling and sitting on top of your heels. Keeping your knees together, move your feet so that they sit on either side of your backside. This position is supposed to be a bit intense, but if it feels too much, you can place a block underneath the sit bones/butt. Once you’ve decided how you want to do the pose, place your hands in your lap, lengthen your tailbone and straighten your spine. You should then broaden your collar bones so that your shoulder blades are moving gently towards each other, creating a feeling of expansion across your chest. Stay in this position for about a minute or so and focus on your breathing. 

2. Child’s Pose (Balasana)

If you’re prone to aches or an uncomfortable tightness in your lower back, Child’s Pose will be especially appealing to you. This pose is additionally great for opening up the inner thighs, groyne and chest. It’s also a nice follow-up to Hero’s Pose, and a good point at which to further develop your breath and begin to lengthen it into the lower lobes of the lungs. This will activate the parasympathetic nervous system, which has many beneficial effects, including the ability to fully relax your body. If you’re starting from Hero’s Pose, split your knees a little wider than hip-distance apart and stretch your arms out in front of your body. You can then rest your head on the floor in front of you, using a block under either your head or backside, if necessary. 

To really tap into mindfulness, soften your shoulders and take slightly deeper breaths in and out of the nose. Picture your breath moving in from the tips of the nostrils, through the back of the throat and down into the very base of your lungs. It may even help you to visualise the breath as a thread and give it a colour. It’s a mindfulness tool to keep you present. Stay in this position for as long as you like, focusing on your breath and relaxing your body.

3. Seated Moving Meditation

If you want to experience meditation through simple movement and further develop your breathing techniques, Seated Moving Meditation is an excellent choice. With the following arm movements, you can lengthen your sides, waist and spine, lightly stretching the intercostal muscles as well as your chest and shoulders. Starting from Child’s Pose, lift your body slowly and move into a cross-legged pose. If you feel yourself slouching, it might be helpful to use the block again to prop yourself up. Rest your hand on your heart, close your eyes and hone in on the rhythm of your breathing. Do this for a few seconds until you feel sufficiently grounded. Then, inhale, move your arms to your sides and lift them above your head. As you exhale, put your arms back down by your sides and then behind you, interlacing your fingers at the small of your back. Sync your movements with your breath, allowing each inhalation and exhalation to guide your motions. Continue to reach your arms up as you inhale and lower them as you exhale, repeating the motion a few more times before moving on.

Open Yourself Up to Mindfulness!

If you’re interested in cultivating a greater sense of balance and harmony in your life, consider what we can do for you at Yogamigos. Our classes serve as a pathway to self-discovery, inner peace, and a deeper connection to oneself and the surrounding environment. Reach out to us today and discover the incredible benefits of mindfulness!

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