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Mindfulness in yoga: from laying to seated

June 12, 2019 //  by Di Hickman//  24 Comments

Sometimes in yoga what seems easy can actually be the most complex. Ask yourself how you get from the floor from laying down in savasana to seated poses. When asked most people will throw themselves into a ball and come up with momentum. Instead I suggest a way to add more mindfulness in yoga by exploring a different gentler option. Before I break it down here, if you’re more inclined below is the video version.

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Mindfulness in Yoga – from savasana to seated

Whilst some yoga poses can be challenging, one of the most difficult things in yoga is being mindful in our movement. In my opinion this is especially important at the end of class when we come out of savasana, or a body scan. Rather than moving quickly let’s use our yoga mindfully.

  • Typically we find ourselves laying on the floor, feet hip distance apart. Engage the abdominals, drawing the naval to spine.
mindfulness in yoga laying to seated
  • Draw one leg out to the side and towards the head, ending with the knee bent and the foot on the floor.
mindfulness in yoga laying to seated
  • Repeat with the other leg. Settling for a breath with both knees bent and the feet on the floor.
mindfulness in yoga laying to seated
  • Raise one arm up and to the floor behind you. Then roll to that side using the bent arm to support the head. You could use a yoga block or folded blanket here too.
mindfulness in yoga laying to seated
  • After resting for a few breaths in this fetal position, use the top hand to push your torso away from the floor. Ensure the chin is tucked in.
mindfulness in yoga laying to seated
  • Come up to a comfortable seated position and settle for a few breaths. Balanced in body, mind, heart and breath.
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If you haven’t tried this way to get from lying to seated it’s a much more mindful and comfortable to arise. It’s less jarring to our system, and keeps us calm and in that parasympathetic state that yoga induces. We all need more mindfulness in our yoga practice!

Questions

  • How do you normally get from laying to standing?
  • Do you practice mindfulness?
  • What’s one question about yoga you want answered in a future post?
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Reader Interactions

Comments

  1. Djebe

    June 17, 2019 at 9:26 pm

    Must try!!! Can use this in other forms of workouts to transition, I love that

    Reply
    • Di Hickman

      September 7, 2019 at 9:19 am

      Absolutely! Pilates, core work, it’s the transitions where people tend to get injured the most.

      Reply
  2. Nati

    June 14, 2019 at 1:20 pm

    I need this so much! I son’t practice yoga but everyone has been telling me how good it is, and now I really need to try it!

    Reply
    • Di Hickman

      September 7, 2019 at 9:19 am

      Start small. Take 5 minutes a day.

      Reply
  3. David Elliott

    June 14, 2019 at 11:32 am

    I have tried to do a little practice with mindfulness. But whenever I am in that moment my body relaxes and I tend to want to sleep. I will have to try some of your methods here.

    Reply
    • Di Hickman

      September 7, 2019 at 9:18 am

      Oh David you sound sleep deprived, or highly stressed? Sounds about right for a single dad! In which case, take the time to just lay on the floor and rest whenever you get chance!

      Reply
  4. Neely

    June 14, 2019 at 4:25 am

    I for sure needed this. Transitions in yoga can always be tough for me.

    Reply
    • Di Hickman

      September 7, 2019 at 9:17 am

      I’m planning on more transitional posts in the future! I did a whole workshop on transitions last year!

      Reply
  5. Holly

    June 13, 2019 at 10:37 pm

    Those are great tips. It’s important to listen to your body when doing exercise.

    Reply
    • Di Hickman

      September 7, 2019 at 9:16 am

      it really is, unfortunately many want to rush!

      Reply
  6. Christa

    June 13, 2019 at 8:21 pm

    I love this post! I’m a toga instructor and always cue the class to come out of savasana slowly and mindfully. This is such a wonderful way to hold on to the beauty of the relaxation.

    Reply
    • Di Hickman

      September 7, 2019 at 9:16 am

      EXACTLY!!!!! 100% this. Its too jarring to roll up. Savor that savasana!

      Reply
  7. Karen Monica

    June 13, 2019 at 6:29 pm

    I have never thought of practising mindfulness in yoga. This seems like a very relaxing routine that I want to try it out.

    Reply
    • Di Hickman

      September 7, 2019 at 9:15 am

      Mindfulness IS yoga 😉

      Reply
  8. Crystal Mendez

    June 13, 2019 at 10:03 am

    I do practice mindfulness a few minutes throughout the day and also during a daily meditation. I want to get back into Yoga however, our local gym cancelled the Yoga classes. I will probably have to find an online video to try.

    Reply
    • Di Hickman

      September 7, 2019 at 9:15 am

      I got you covered crystal! Check out my youtube channel https://www.youtube.com/dihickman

      Reply
  9. Kristen

    June 13, 2019 at 3:38 am

    I have never done yoga but these look like great tips to start. It seems like such a relaxing way to get the daily needed exercise.

    Reply
    • Di Hickman

      September 7, 2019 at 9:14 am

      Relaxing is the key word here. Let’s stop being go go go and start being slow slow slow.

      Reply
  10. Marjie Mare

    June 12, 2019 at 8:04 pm

    Although I practice mindfulness sometimes, I would have never thought of applying it to yoga. Applying mindfulness in anything I do is so important to me.

    Reply
    • Di Hickman

      September 7, 2019 at 9:13 am

      mindfulness is a HUGE part of yoga, Unfortunately we’ve been conditioned to believe that yoga is headstands and contortion.

      Reply
  11. Chad

    June 12, 2019 at 5:29 pm

    This is amazing! I love Yoga and have done it for years. Being mindful is a fundamental part of Yoga that is often discarded. Thanks a lot for the post.

    Reply
    • Di Hickman

      September 7, 2019 at 9:13 am

      Thanks fellow yogi!

      Reply
  12. Stephanie

    June 12, 2019 at 5:01 pm

    I’ll have to try this next time. I usually do the ball-up method, but that’s the only way I was instructed when I was going to a yoga class. Sometimes I liked the momentum to get moving, but this seems more gentle when I want a relaxing routine.

    Reply
    • Di Hickman

      September 7, 2019 at 9:13 am

      it’s more mindful, and in yoga we’re looking for relaxation not aggravation of the sympathetic nervous system. Hence we need to be kinder. Plus honestly we’re in a balled position A LOT now, so maybe try something different?

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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