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5 Yoga Exercises Perfect for Mindfulness

by Melanie Peterson

How do yoga exercises help with mindfulness? Practicing yoga offers an excellent opportunity to explore mindfulness. It helps you learn about your body, mind, and spirit and create a connection that builds inner peace and physical nourishment. Mindfulness is about focus. You can extend mindfulness towards any task, function, or object. It lowers stress levels as you’re able to focus within the present time.

How to Practice Mindfulness During Yoga Sessions 

There are many easy yoga exercises for mindfulness you could embrace. While practicing yoga, you can be mindful. Focus on what’s happening in your body. For example, do you feel tension, or are you relaxed while stretching? The benefit of mindfulness is that it makes your workout intense. It helps you improve your practice as it enhances clarity in what you’re doing. You can practice mindfulness in any yogic posture. The goal is simply to be mindful of your posture.  Here are five easy yoga exercises you can practice with mindfulness. 

1. Hero Pose 

Hero Pose is a seated pose ideal when you want to stretch the quadriceps. It’s conducive to keeping the shoulders over the hips, helping align your spine to ensure your back does not ache while you’re sitting. This is among beginner yoga exercises that are easier and more comfortable as you sit cross-legged. You can place a block under the butt for more comfort. 

Benefits of the pose include stretching the ankles and quads, which helps build flexibility in the thighs, ankles, and knees. For quad-intensive activities, this stretch will help you feel more flexible. Your spinal alignment in Hero Pose counters slouching posture and enhances breathing. 

Here’s the step-by-step process for Hero Pose: 

  • Adopt a kneeling posture that helps you sit on your heels. If the posture feels intense, you can add a block under your sit bones to relieve the pressure. But some intensity is okay as it trains you to be mentally resilient. 
  • Place your hands on the lap and lengthen the tail bone toward the earth while lifting through the spine. 
  • Broaden the collar bones so your shoulder blades come in contact gently and you feel broadness across your chest.
  • Maintain the position for about a minute. Throughout, follow the rhythm of your breath. 

2. Child’s Pose – Balasana

The Child’s Pose is one of the yoga breathing exercises that you can use to stretch different parts of your body. The pose helps you stop everything you’re doing to reconnect with your breath and prepare to move forward. In some fast-paced yoga sessions, you may need to rest in Child’s Pose. 

While you may use a professional microcurrent machine for the anti-aging benefits, you also need to keep your body flexible and in perfect shape.  The Child’s Pose offers a gentle stretch for the hips, back, and ankles. 

It will help you prevent and relieve back pain. Knowing how to use the pose develops practice where you can listen to your inner voice and follow what it says. Your body will communicate when it needs rest. Having the ear to interpret what your body is saying is a great lesson you can pick from Child’s Pose. You could also try with a ball if you love yoga ball exercises. 

Here’s the step-by-step process for Child’s Pose: 

  • From the Hero’s Pose, split your knees slightly wider and stretch your arms out.
  • Lower your forehead and rest on the earth.
  • Soften your shoulders and begin taking deep breaths through your nose. Visualize the breath moving in from your nose’s tips, through the throat, and into the base of your lungs. This mindfulness will keep you in the present. 
  • Stay as long as you’re comfortable. 

3. Seated Moving Meditation 

This exercise is among yoga brain exercises ideal if you want to experience meditation through simple movement while developing your breath. With your arm movements, you lengthen your spine and side waist. Begin the stretch lightly through the chest and intercostal muscles. 

Here’s the procedure: 

  • While in the Child’s Pose, lift yourself and make a cross-legged posture. If you start rounding the spine, you can prop yourself on a block. 
  • Start with your hands close to your eyes and get closer with the rhythm of your breath. Stay in this position until you feel grounded. 
  • Inhale and take your arms out, then above the head. 
  • Exhale the arms out to the sides and back behind your body to interlace at your back. 
  • Inhale your knuckles and stay for the exhalation. 
  • Repeat the moving meditation about five times. 

4. Downward-Facing Dog

If you’re looking for yoga exercises for weight loss, the Downward-Facing Dog would be a good option, which also helps with mindfulness. The pose stretches your back leg muscles, elongates your spine, and aids in digestion. Because it’s a mild exercise, it helps release stress and calms the nervous system. 

How to do the Downward-Facing Dog: 

  • In a plank pose, lift your hips while pushing into your hands. Ensure your shoulders stay engaged, but don’t work them too hard. The pose should keep your spine neutral. 
  • Keep your legs straight and work your heels toward the floor. You’ll have some space between the floor and your heels. If your legs are long, you might not have the heels to the floor, which is still okay. 
  • Repeat. 

5. Lateral Bend

Lateral Bend is perfect for lengthening the side waist. It also stretches the intercostal muscles, which helps you de-stress, expand breath capacity, and improve digestion. 

How to do Lateral Bend: 

  • In a cross-legged posture, place the left hand down on your left side slightly away from the hips. 
  • While inhaling, lift the right arm above your head and over the left side. 
  • Stay in position and take five breaths. Switch sides slowly and stay mindful of the sensations from each movement. 

Yoga is a gateway to peace and self-discovery. It’s one of the ways you can calm your body and mind. If you want to practice yoga for mindfulness, you can try out these poses that will help create a connection between your spirit, body, and mind. 

What’s your favorite yoga exercise for mindfulness? Leave a comment below. 

Author’s Bio:

Kevin has been writing content for about 3 years. He really wants to share his experiences and advice with anyone who cares about health and fitness. He enjoys helping people achieve their fitness goals with simple instructions and overcoming any obstacles on the way.

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