The Art of Mindful Movement in Yoga

Chances are, if you’re reading this article, you already know that yoga has healing properties that are good for your body. You probably even know that stress-reducing quality is obtained during Savasana. Did you know incorporating mindfulness throughout your yoga practice can help you reduce stress in daily life? 

We have two sides to the nervous system: the sympathetic and the parasympathetic. The sympathetic is responsible for altering us when there is danger and the parasympathetic is responsible for calming us down. Both are needed for homeostasis within the body and mind, but when the sympathetic is in overdrive, it can take over, leaving us overwhelmed. If we aren’t able to tap back into the parasympathetic then mental, emotional and physical illnesses could be on the horizon. 

So, how do you incorporate mindfulness throughout your yoga practice? The answer is allowing yourself to be focused on the breath, listening to the subtle cues within your body and allowing your five senses to be immersed in the present moment. Doing that throughout your yoga practice trains the brain to remember that physical feeling of homeostasis and when trouble arises so you can tap back into that release. 

If you’re between yoga practices and want to incorporate some of this mindfulness at home for maintenance, here are three poses you can try. 

The first is a reclining butterfly pose with a bolster. Bring the bolster behind the sitting bones, then lay back, allowing the arms to fall to the sides, bring the bottoms of feet together and let the knees to fall to each side. In this posture, take a breath in through the nose for four counts, then release for about five counts. Notice how the air feels as it enters and leaves the nose on each breath. 

The second is a child’s pose with a block. Bring the knees to the edges of the matt, bottoms of feet towards each other and sit bones down towards the feet. Bring a block underneath the forehead and with each breath, allow for peace to enter and with each exhale, allow the muscles to relax. Notice how the air feels on the skin and the block on the forehead. 

The third is a waterfall with a block or bolster. Laying on your back, raise both feet off the floor towards the ceiling or against a wall. Slide a bolster or block under the hips to allow for additional elevation. With each breath, allow for presence and clarity. Notice how the heart feels within the chest as it beats. 

Spend as much time in each pose as you need to so you can soak in all the goodness this ancient healing practice has to offer and remember to connect your breath with each pose. 

About Shauna Flash

Shauna Flash began teaching yoga in 2020, when the world was on hold. She decided to actively share the healing gift of yoga online with her friends and family through Zoom. She now serves as a Yoga Teacher in various cities throughout Utah, assists with Yoga Teacher Training in Utah State Correctional Facilities, and hosts yoga retreats. When she is not teaching yoga, she enjoys writing, hiking, and spending time with her friends and family.