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.
- Draw one leg out to the side and towards the head, ending with the knee bent and the foot on the floor.
- Repeat with the other leg. Settling for a breath with both knees bent and the feet on the floor.
- 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.
- 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.
- 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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Djebe
Must try!!! Can use this in other forms of workouts to transition, I love that
Di Hickman
Absolutely! Pilates, core work, it’s the transitions where people tend to get injured the most.
Nati
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!
Di Hickman
Start small. Take 5 minutes a day.
David Elliott
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.
Di Hickman
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!
Neely
I for sure needed this. Transitions in yoga can always be tough for me.
Di Hickman
I’m planning on more transitional posts in the future! I did a whole workshop on transitions last year!
Holly
Those are great tips. It’s important to listen to your body when doing exercise.
Di Hickman
it really is, unfortunately many want to rush!
Christa
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.
Di Hickman
EXACTLY!!!!! 100% this. Its too jarring to roll up. Savor that savasana!
Karen Monica
I have never thought of practising mindfulness in yoga. This seems like a very relaxing routine that I want to try it out.
Di Hickman
Mindfulness IS yoga 😉
Crystal Mendez
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.
Di Hickman
I got you covered crystal! Check out my youtube channel https://www.youtube.com/dihickman
Kristen
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.
Di Hickman
Relaxing is the key word here. Let’s stop being go go go and start being slow slow slow.
Marjie Mare
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.
Di Hickman
mindfulness is a HUGE part of yoga, Unfortunately we’ve been conditioned to believe that yoga is headstands and contortion.
Chad
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.
Di Hickman
Thanks fellow yogi!
Stephanie
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.
Di Hickman
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?