9 Yoga Exercises (Poses) for Mindfulness

October 4, 2021


Mindfulness is the practice of being present and alert in each moment, whereas yoga has been there for ages helping people in meditation and awareness. From flexibility to balance, yoga has the power to offer you several physical and mental benefits. Yoga practice is more common in schools, offices, etc. but does it make us aware and alert at each moment? Can you be present for interactions, conversations, and doings? 

The answer is YES. Yoga can help you practice Mindfulness by improving focus, awareness, and calmness in you. All these are essential for Mindfulness, and people with stress and anxiety issues should combine their yoga practice or simply exercise with Mindfulness for mental stability in day-to-day life.

In this article, we have compiled a list of 9 yoga poses you can perform to eliminate distractions and focus on the present moment all the time. 

One of the simplest postures in yoga is the mountain pose, aka Tadasana. The posture is so easy that you don’t often do it mindfully. It works as a baseline for several other yoga poses, but the real impact comes from the nature of the pose since you can do it without really thinking about anything. Relax your mind and just focus on your stance and posture. 

Keep your feet together. Take your right foot and place it on the inside of your left thigh. Take your hands over your head and press them together. Find a spot in front of you to focus and concentrate on that spot. 

Take ten deep breaths in this pose, then switch legs. Avoid leaning and stand straight while keeping your shoulders relaxed and abdomen engaged. 

As the name suggests, this is a stretching pose that helps to improve your balance. But since it’s common to lose conscious breath awareness during the exercises, it pushes our brain to end the pose. Please make sure you get the low lunge or Anjaneyasana right to reap all the physical & psychological benefits. 

This pose has helped stimulate abdominal muscles and organs such as the bladder, prostate gland, kidneys, etc. The posture has been useful in relieving stress and depression symptoms to help individuals to be actively available. 

This kneeling on the floor sitting helps your thighs, knees, and ankles. It has been therapeutic for chronic problems such as asthma and high blood pressure. Performing the Virasana or hero’s pose every day by paying close attention to your alignment details and breath can be a systematic approach to Mindfulness. 

Simple things are sometimes more effective. The Balasana or child’s pose is as simple as possible, but the focus remains on your breathing pattern. It allows you to grab a level of awareness and a sense of peace. 

It is not surprising that various seated yoga poses have a positive impact on your mental health. Poses such as the quarter lotus, half-lotus, full lotus, the Burmese pose, Seiza, chair, and more allow you to focus on your breath. Focus on your alignment and breathing pattern during the yoga practices. 

Contrary to popular belief, the forward fold is way more than touching your knees with your forehead. While it tends to stretch your hamstrings and back, improve digestion, and relieve headaches, it also helps alleviate anxiety and relax your mind. When practicing all forward fold variations, always pay attention to breathing while folding or unfolding your body. 

Performing poses or asanas with side bends have always been helpful for legs and ribs. However, the side bend sequence actually deepens your breathing and allows you to do all the side poses with Mindfulness. These lateral bend poses can include Preparatory Sidebend, Reclining Eagle Pose, Sidebending Mountain Pose, and more. 

Final Word

Being fit is one thing and being in the moment is another. We understand that you perform several fitness routines and exercises, but how many can teach you to stay in the moment. Here we conclude 9 different yoga poses that can help you pay close attention to Mindfulness.