Mindfulness can transform a postural yoga practice from a physical workout into a well-rounded “whole person” experience. Although it is well known that a regular yoga practice increases flexibility, builds long, lean muscles, and improves overall physical health, the practice was originally developed to connect the mind, body, and breath. By integrating mindfulness into yoga routines, practitioners receive the physical benefits of yoga, and also experience benefits such as reduced anxiety, stress, and depression and improved cognitive flexibility, awareness, and focus.
According to scholars, when the Buddha talked about yoga, he referred to it in a way that was synonymous with mindfulness. The core of his yoga practice was originally based on acknowledging breath, movements, and thoughts. People who forego integrating mindfulness strategies into their yoga sessions inadvertently limit many benefits of the original practice.
A recent study by Science Daily found that when yoga and mindfulness were practiced simultaneously for 25 minutes, brain function and energy levels increase. So, how do you integrate mindfulness into your current yoga practice?
1. Remove Distractions
Countless distractions that pull us away from the present moment. Smartphones are one of the worst offenders. A recent study completed by Pew Research Center found that 28% of Americans are now dependent on their mobile devices. Many researchers have compared the level of addiction similar to gambling and substance abuse.
Being mindful of potential distractions (such as cell-phones), and removing them from the practice environment, allows for a more peaceful practice. Remember, answering that text can wait until after Savasana.
Unfortunately, sometimes we don’t realize how distracting our mobile devices are until they start ringing during a moment of tranquility. And it’s not just during yoga practice that cell phones cause a problem; they’re causing issues in our professional lives as well.
According to the Harvard Business Review, approximately 20% more errors occur in work performance just by having a cell phone in the workspace vicinity. While constant contact with phone calls, texts, and social media can have benefits, too often they’re mere distractions.
2. Take a Few Moments to Recognize How You Feel
Most classes begin in a crossed-legged position to give you the opportunity to ground your practice. Ask yourself how you feel both physically and mentally and identify any pain or sluggishness you may be experiencing. By determining your state of mind, you can serve your mind and body better by acknowledging its needs. If you do find your mind wandering, bring your attention back to your breath, and mindfully shift your thoughts to the present moment.
3. Recognize That Agendas Can Wait
To-do lists are never-ending. Your yoga practice should be a time when you don’t need to keep compulsively thinking of what’s next. While this is certainly easier said than done, recognizing your repetitive thoughts is the first step to controlling them. Every time your mind wanders back to your list, softly refocus on body sensations, breath, or another tool that works for you.
Remember, our minds are constantly taking in and processing new information. Our “doing brain” continually tries to run while the “being brain” gets ignored. The “being brain” allows the mind to rest and prepare for future work.
4. Resist the Urge to Compete
It can be hard to remember that you don’t need to have the highest cobra or the straightest triangle pose in class. To get the most out of your yoga session, be mindful of your competitive thoughts. To combat these overly competitive thoughts:
- Focus on your breath
- Move through postures with your eyes closed or gazing softly downward
- Picture yourself alone in another safe place (beach, forest, home, etc.)
- Repeat a mantra to keep the mind busy
- Use a focus point, in the room
Experiment to see what works best for you. A combination of techniques can be more beneficial than just using one.
5. Watch the Mind
Imagine you have a front row seat at a short film composed of all your thoughts. If the story revolves around chores, errands, work, or school, then it’s not much of a story, is it? Luckily, you can rewrite this narrative. Use mindfulness to let the brain settle into the present moment, and create a story revolving around this very moment.
According to a study completed by Frontiers in Aging Neuroscience, individuals who consistently incorporated mindfulness into their yoga practice showed significantly greater cortical thickness (CT). This thickening occurs in the portion of the brain directly related to increased awareness, attention, executive functioning, and memory.
6. Ask Yourself Questions
The mind in the present moment should check in with thoughts and feelings during a yoga class. Ask yourself, “How do I feel in this pose?” or “Am I breathing steadily?”
By checking in with your body and mind, you receive the benefits of the practice and also protect your body from harm. Keeping the questions simple helps you stay present and discourages your “doing brain” from jumping right back to your to-do list.
7. Never Forget Savasana
Savasana, or Corpse Pose, is one of the most beneficial postures in yoga. It involves lying on your back with eyes closed and the body relaxed. Done at the end of a yoga practice, the goal of savasana is to return the heart rate to a resting state, (between 60 and 80 bpm), clear the mind, and have the body completely relaxed without falling asleep. After completing Savasana, the practice is complete.
Yoga Journal refers to Savasana as one of the most challenging poses, because, (while it isn’t physically demanding), it can create a barrier to a settled mind. During this pose, it is essential to watch thoughts as they arise and gently return them back to your breath.
8. Mindfulness in Yoga
Often, during a postural yoga class, attendees don’t consider applying mindfulness. This increases the probability of the “doing brain” running wild. Remember to let the mind just “be” without focusing on what “needs” to be done.
When mindfulness and yoga are practiced together, both the mind and body benefit. Incorporating mindfulness into your yoga practice is one of the many ways to live a more mindful life. If you would like to learn more about bringing mindfulness into your life and/or your organization, please contact Mindfulness Strategies today.