Mindful Yoga (30-Minute Practice)

This yoga practice is grounding and calming and anyone can practice this. Go at your own pace. Enjoy connecting with your body. It starts like my short yoga practice, but then it continues with some more yoga postures added. If you enjoy my short yoga practice, this is an extension and you may like to give it a try.

Transcript

Mindful yoga.

To practice mindful yoga focus on your breath and body sensations as best as you can.

Let go of any need to achieve anything.

Instead try and practice with kindness.

This is not about pushing yourself but rather to cultivate awareness of breath and body.

Notice any thoughts or emotions as you move and stretch.

Just go at your own pace and if a posture doesn't feel right then don't hold it.

Be extra careful if you had an injury.

Best to listen to your body and practice at your own speed and adjust when you need to.

When you're ready let's begin standing in mountain pose with your feet hip wide apart and your knees soft and relaxed.

Your back is straight and your tailbone slightly tucked under.

On the next inhale take your shoulders up to your ears and tense them and then as you exhale let them drop down.

Repeat this a few more times.

Breathing in lifting your shoulders up and out dropping them back down.

Get a sense of yourself standing firmly on the ground.

Close your eyes and take a few deep breaths.

As you inhale getting a sense of lengthening up and as you exhale imagine how you breathe out all the way down into your feet connecting with the ground.

I'd like you to tune into your body now.

Try to become aware of the whole body.

You can do the next movements either with your eyes closed or you may choose to keep your eyes open with a gentle gaze.

Breathing in lifting your arms up slowly until they are up above your head and your palms are facing each other.

Your arms are about shoulder width apart.

Continue to hold your arms up if that is okay for you to do so.

You can look up stretching or if this is too much for your neck then just look straight forward.

And then looking straight forward on an exhale moving your arms to the right side keeping them shoulder width apart and both feet firmly on the ground.

You don't have to move very far.

Holding this stretch for a breath or two.

You might notice a gentle stretch in the left side of your body.

And then on an inhale moving the arms back up to starting position and on the exhale moving them over to the left side.

Again holding this stretch for a breath or two.

And when you're ready breathing in and moving the arms back up.

Now keep your arms stretching up for another moment if that feels okay for you.

For the next posture if you have sore knees or a sore lower back keep your knees soft and slightly bent or otherwise try keeping your legs completely straight.

Then exhaling moving forward from your hip joints moving your torso and head as one unit.

Then just stand with your arms relaxed and standing forward bent for a moment.

If your mind wanders during the practice that's okay that's normal.

Just kindly guide your mind back to focus on your practice when you realize that your mind has wandered without judging or criticizing yourself.

And then when you're ready touch the ground with your hands step back with your right leg as far as possible and drop the right knee to the ground.

Continue to hold this lower lunge for a moment.

Then lifting the right knee and stepping back with your left leg into plank pose which looks a little bit like a push-up pose.

Your body is straight and only your hands and toes are on the ground.

Hold this for a moment if that's okay or otherwise come down onto your knees.

And then if you're still holding plank pose coming down onto your knees now.

The next pose is called cat and then we will do a cow pose.

Cat and cow pose kind of go together.

Begin with your hands and knees on the floor.

Your knees should be hip width distance and your hands should be directly below your shoulders.

Your spine is neutral here.

If your eyes are open try and do these postures with your eyes closed and see what that feels like.

Exhale as you slowly tuck your chin towards your chest.

Lift your mid-back towards the ceiling and scoop your tailbone under like a scared cat.

Then inhale,

Drop your belly down and lift your gaze and your tailbone towards the ceiling.

This is called cow pose.

Then repeat this and do at least four more rounds of these.

Breathing out,

Pushing your back back up,

Tucking your chin and tailbone under,

Breathing in,

Relaxing the back back down and looking up and your tailbone moves up as well.

And then return to a neutral spine.

Looks a bit like a table.

Then sit back on your heels in child pose.

Keeping your knees apart and resting your arms by the side of the body with the palm facing up or adapt the arms and stretch them out,

Moving them forward.

Whatever feels more comfortable for you.

Rest in child pose for a moment.

Allow you back to relax.

Relaxing your buttocks back towards your heels,

Your lower and middle back to the sides and the shoulders forward and to the sides.

Notice your breathing and how your belly pushes against your legs when you inhale.

When you're ready,

Come up onto all fours again.

Tuck your toes under and lift your hips up into downward facing dog.

This pose looks like a pyramid or an upside down V letter.

Your legs are straight and your heels relax down towards the floor.

Your chest tries to move towards your thighs.

Your head is between your arms.

And walk here a little bit on the spot,

Slowly by bending one knee at a time without lifting the feet off the ground.

Just gently stretching the calf off the other leg.

Bring one heel closer to the ground slowly,

Taking your time and doing this gently and slowly.

And then holding downward facing dog for a moment.

And remember again if your mind wanders during the practice,

That's okay.

Just kindly guide your mind back to focus on your practice when you realize that your mind has wandered without judging or criticizing yourself.

Then moving the hips down and your body a little forward into plank.

Your shoulders are above your wrists and your body is straight from head to feet while you look down onto the floor between your hands.

And then slowly bring your knees back down onto the floor and all the bending your elbows and come back down to lie on your tummy.

Your chin is on the ground and keep your hands where they are by the side of your shoulders.

Take a breath and relax.

Try and stay focused and stay with your attention in your body as best as you can.

The next pose is called corpora.

On the next inhale lifting your head slowly and carefully.

Only move up as high as you are comfortable in your lower back,

Keeping the shoulders down and away from your ears and your elbows in by the sides of the body.

Taking a breath or two and then on an exhale moving down again.

Try and repeat corpora one or two more times,

Moving up on an inhale and pay special attention to your back and how this posture feels in your lower back.

Then release and move down on an exhale.

When you are finished letting your head rest to one side and your arms by the side of the body with your palms facing up.

Your big toes are together and your heels opening to the sides.

Just resting here,

Noticing your breathing as your body is completely relaxing.

Getting a sense of letting go.

The next posture is called half locust.

Move your head and straighten your neck and bring your chin onto the ground.

Move your arms underneath the body with the palms facing up.

Keep your chin on the ground as you raise the right leg slowly up when you breathe in into the half locust posture.

You don't have to raise the leg very high,

Only lifting the leg as high as it is comfortable in your back.

Try and keep your legs straight.

And when you breathe out,

Moving the leg back down to the floor.

Next lifting the left leg up as you inhale,

Holding it a moment and down when you exhale.

Repeat the half locust a few more times,

Paying special attention to the back and the movement of your legs.

Staying with the movement and staying present as best as you can.

If your mind wanders during the practice,

That's normal.

Remember just to kindly guide your mind back,

To focus only on your practice.

Try not to judge or criticize yourself because it's totally normal and that's what the mind does.

Then when you finish that half locust,

Move your body up onto hands and knees and sit back on your heels in another child pose.

Keeping your knees apart and resting your arms by the side of the body with the palms facing up.

Just sit as far back onto your heels as you can naturally.

Or if this is uncomfortable for your shoulders or arms,

You can move them forward and stretch them out.

Rest in child pose for a moment.

Allow your back to relax again.

Notice your breathing and how your belly pushes against your legs when you inhale.

Try and even keep here your focus just on your body and your breath as best as you can.

And then slowly moving and coming to lie on your back.

Bend your knees and walk your feet close to your buttocks about hip width apart.

This pose is called bridge.

Have your arms resting by your side with the palms facing down.

On the next inhale,

Move up into bridge,

Moving your tailbone,

Then your lower back,

Middle back up off the ground.

Until only your shoulders,

Your arms and feet are in contact with the ground.

Tighten your core,

Your buttocks,

Thighs to keep your body lifting.

Stay here a moment if that's okay.

Pay attention to your body and how this bridge posture feels for you.

And also noticing your breathing.

Then on an exhale,

Slowly rolling your back down.

Then rest your knees against each other and rest here for a brief time.

Bringing mindful attention to your body and especially your back.

Noticing how your back feels now.

Be curious.

See if you notice any tension or any other sensations.

And then bring your knees towards your tummy or chest and use your hands to hold on to your knees.

Close your eyes and slowly rock from side to side.

Rocking over your whole back,

Slowly taking your time.

Notice what your back feels like.

If there's any tension here anywhere in your back,

Try and keep your attention only on your back and the movement.

Gently rocking from side to side.

Keep on slowly rocking or stopping the movement and resting while holding your knees.

And then finishing the rocking and on the next inhale,

Lift your head up to your knees.

Hold your head here for a moment while you pause your breathing.

And then when you exhale,

Slowly rolling your back and head back down.

Repeat this a few more times slowly.

When you breathe in,

Lifting up and when you breathe out,

Moving back down to the ground.

And then finishing this and just resting while holding your knees.

Next,

We will do a spinal twist.

First,

Stretch your arms out to the sides with your palms facing up.

Move your arms to about shoulder height or wherever they are comfortable by your side.

Then move your knees slowly over to your left side and your head looks over to the right side into a spinal twist.

Try and relax your body and especially your back.

Your feet are on the ground and relaxed but your knees might not be in contact with the ground and that's okay.

It's okay if your right shoulder lifts a little off the ground but your right hand should be still on the ground.

Notice any sensations or tension in your body,

Chest and back.

Just relax and allow your body to stretch gently.

Then let's move to the other side.

Slowly move your knees over to your right side and your head looks over to the left side.

Again,

Try and relax your body and especially your back.

Your feet are on the ground again and relaxed but your knees might not be in contact with the ground.

And again,

It's okay if your left shoulder lifts a little off the ground but your left hand should be on the ground.

Tune into your body and relax as best as you can.

And now comes a great pose which is called Shavasana.

This is the final relaxation.

Put on a jacket or grab a blanket and make sure that you will be warm.

Lie on your back and open the arms and legs with the palms facing the ceiling.

Bring the feet more than hip width apart and allow the toes to fall outwards to the sides.

Slowly roll the head from side to side to release the neck.

Repeat this two to three times before returning to the center.

Then take three deep breaths,

Breathing in deeply and out fully.

Being even more than ever in the present moment.

And now we're going to do a short body scan.

First become aware of your feet,

The heels touching the ground,

The soles of your feet,

The sides of your feet,

All your toes,

Both feet.

Then both ankles,

Both lower legs,

Calf muscles and chins.

Both knees and both upper legs.

Then both legs and both feet.

Then moving your attention up to your buttocks,

Hips and pelvic area.

Then further up to your lower back,

Your upper back and shoulders.

Trying to notice both shoulders in a space between your shoulder blades.

Then also become aware of the back as a whole and see if there's any tension held here anywhere in your back.

Then moving your attention to the front of your body,

To your chest and belly.

Noticing your chest and belly moving with your breathing.

Breathing in,

Rising and out,

Falling.

Breathing in,

Moving up and out,

Back down.

Then moving your attention into your arms,

Noticing your arms and hands,

Upper arms,

Elbows,

Lower arms,

Wrists,

Back of hands.

All the fingers starting with your thumbs down to your little fingers.

The palms of your hands.

Then both arms and both hands.

Then moving your attention up to your neck,

Noticing if you're holding any tension here in your neck.

Just paying attention,

Not trying to change the tension but often by just watching it,

It actually changes.

And if nothing changes,

That's okay too.

Paying attention to the back of your head,

Sides of your head,

The top of your head,

The forehead.

Your face,

Temples around your eyes,

Your cheeks,

Around your mouth and your lips,

Inside your mouth and your tongue.

Even your jaw is very gently relaxing now,

No need to hold any tension anywhere.

Trying to let go.

Trying get a sense of the whole body,

Body and breath,

Breathing and body.

As the practice comes to an end,

You might give yourself credit for having spent this time nourishing yourself in a deep way.

And as you move back into the world,

Allow the benefits of this practice to expand into every aspect of your life.

Slowly transitioning by starting to bring a little movement into your body.

First maybe your fingers and your toes.

Then moving a little more,

Maybe reaching up above your head and stretching through your shoulders.

And maybe rolling onto your right side and resting here for a breath or two.

Before transitioning up to sitting again.

Slowly bringing this practice to an end in your own time.

Reviews

Absolute bliss 💫. Excellent guidance and pacing. Thank you so so much!

Hello beautiful 🌺🎈🌺🎈🌺Thank you so much for the wonderful yoga session 🎀🎀🎀I’m unwrapped like present and feeling sweet and relaxing 🗺️have a blessed day 🕉️Namaste

A really lovely mindful practice. Thank you so much 🙏❤️

Very relaxing practice! Namaste!

Thank you! This is the first time I've ever listened to yoga rather than watching someone and copying the poses. It forced my mind to listen to instructions and focus on what my own body was doing. I really enjoyed it!🙏❤🙏

Rey relaxing. Nice pace

This is such a lovely gentle practice. Jamila’s voice is soft, but not affected. I hope she will follow up with more yoga recordings. 🙏🏻💙