You roll out your yoga mat, expecting another routine session to tick off as a beginner. You’ve been diligently trying to perfect each pose, but something still feels off.
Despite your best efforts, the sense of connection to the self that yoga promises remains elusive. It’s like you’re going through the motions, but the peace and purpose everyone talks about seem just out of reach.
That’s likely why you’re here, searching for answers. You’ve started to wonder if there’s more to yoga than just a physical workout that makes you bendier.
Spoiler alert: there is. And here’s where mindful yoga comes in.
What is mindful yoga?
Mindful yoga is the practice of bringing full awareness to every aspect of your yoga session. Done right, it can transform your yoga routine from a mere series of movements into a profoundly fulfilling, meditative experience.
According to Cecilia Sardeo, the head instructor of The Mindvalley Yoga Quest, yoga isn’t a template of movements to master. “We are not striving for perfection. Instead, we’re going to explore the place we start from without any judgment about how and where it should be.”
At its core, yoga is about connecting your mind, body, and spirit in a way that feels intentional and transformative as you move through specific positions. Instead of rushing through poses, you learn to savor each moment, each breath, and each sensation.
The only goal you should care about is turning your practice into a moving meditation.
Interestingly, there’s science to back up the connection between yoga and mindfulness. Research has found that yoga helps quieten the mind, significantly reducing mental health conditions such as anxiety and depression. And without mental chatter, it’s easier to engage more fully with your practice.
So, you can see how mindful yoga can usher in rewards that extend beyond the mat—let’s unpack them.
The benefits of yoga for mindfulness
Incorporating mindfulness into your yoga practice is a game-changer in more ways than one:
1. Enhanced mental clarity
This one’s obvious: mindful yoga trains your mind to stay present. It’s how you can cut through the mental clutter that often clouds your thinking.
As you focus on your breath and movements, you cultivate a laser-like concentration that just improves every aspect of your life, from decision-making to handling stress.
Just take it from Cecilia, who’s quick to credit yoga as a huge turning point to the healthy life she lives today. “Yoga didn’t just change my body; it changed my entire approach to life by helping me focus on what truly matters,” she says.
2. Physical rejuvenation and healing
The physical benefits of yoga are well-documented, but mindful yoga can amplify these effects. Research shows that mindful movement—savoring each action, that is—can speed up the body’s healing processes and improve overall physical health.
Cecilia herself testifies to this benefit:
“Yoga helped me strive towards the healthiest version of my body rather than just the skinnier or stronger version. It made me aware that I was enough already, and from that place of feeling I was enough, I could only grow stronger,” she muses.
3. Emotional balance and resilience
We all know that yoga is excellent for stress relief. But when you add mindfulness into the mix, you take your practice to a whole new level.
By staying present and acknowledging your thoughts and emotions without judgment during poses, you develop stronger emotional resilience. This resilience, combined with yoga’s physical benefits, improves your overall well-being to a tee.
Cecilia notes, “When you practice [yoga] from a place of mindfulness, self-love becomes accessible, and when you love yourself, everything changes.”
4. Spiritual connection and growth
For those on a spiritual journey, mindful yoga offers a path to deeper connection and understanding. By integrating a more mindful practice, you align yourself with the core spiritual principles of yoga, such as Satya (truthfulness) and Santosha (contentment).
This connection is intrinsically essential to us all, and here’s why. As humans, Cecilia says, we are more than just physical beings; we are also mental, emotional, and spiritual.
Mindful yoga, she explains, ultimately harmonizes these dimensions in us.
Mindful yoga is about harmonizing all four dimensions of our being—our body, mind, heart, and soul—so we can live a truly balanced and fulfilled life.
— Cecilia Sardeo, head instructor of The Mindvalley Yoga Quest
6 mindful yoga poses to try today
The beauty of mindful yoga lies in its simplicity.
You don’t need to master advanced hatha yoga poses to benefit from this practice (although you can if you want to). Instead, make it a point to move through each pose while paying attention to your breath, alignment, and inner sensations.
When in doubt, remember this rule of thumb: a move should feel natural.
Here are a few mindful yoga poses to get things interesting:
1. Mountain
The mountain pose might seem super basic, but it’s excellent for grounding yourself and finding balance.
How to do it: Just stand tall with your feet about hip-width apart. Take a deep breath in, feel your spine lengthen, and really connect with the ground beneath you.
By engaging in this pose, you can check in with your posture and notice how your spine feels in this stillness.
2. Downward facing dog
The downward facing dog is one of those poses you’ll do a lot in yoga, and for good reason. It warms up the back and stretches the lower body like nobody’s business.
How to do it: Start on your hands and knees, then lift your hips toward the ceiling, making an upside-down V shape. Focus on how your body feels, especially the stretch in your hamstrings and spine.
Don’t worry about getting it perfect—just breathe and notice your body’s sensations as you hold yourself in this position. Think of it as a sort of elevated mindfulness trick, if you will.
3. Child’s pose
The child’s pose is a restorative position that invites you to surrender and relax.
How to do it: Start by kneeling on the mat, then sit back on your heels and extend your arms forward as you lower your torso to the ground. With each breath, feel the tension in your body melt away.
Feel yourself embracing introspection as you slowly release mental and emotional stress.
4. Sphinx
Going sphinx mode can open up your chest and strengthen your back.
How to do it: Start by lying on your stomach with your forearms on the mat and elbows right under your shoulders. As you lift your chest, think about drawing your shoulder blades together. In this spot, you’d want to tune into those subtle sensations without pushing too hard.
5. Warrior II
Warrior II is a dynamic pose that builds strength and focus.
How to do it: Stand with your legs wide apart and turn one foot out to a 90-degree angle. Bend your front knee and extend your arms out to the sides. As you hold the pose, focus on your breath and the sensations in your body.
In short, this pose teaches you to stay present and grounded, even in the face of tension.
6. Cat-cow
Cat-cow is a lovely, flowing sequence that helps warm up your spine.
How to do it: Start on your hands and knees, and as you inhale, arch your back into the cow pose. Then, exhale and round your back into the cat pose. Try to sync your breath with your movements, letting this flow feel almost like a moving meditation.
Feel your body’s flexibility emerge. Appreciate it.
Now that you’ve got the right moves down pat, it’s time to nail a mindful routine around your practice so you can stay motivated for it.
How to practice mindful yoga diligently
You don’t have to overhaul your entire schedule to practice yoga for mindfulness. Just small, intentional changes can really work wonders in bumping up your inner awareness as you deepen your yoga routine.
Here’s how you can start:
1. Set an intention
Begin each session by setting an intention for your practice. Why do you want to do yoga? What are you hoping to achieve with it?
Your intention can be anchored to a specific goal, like cultivating patience, letting go of stress, or a simple desire to stay present.
Not sure where to start? Find your ethos by engaging in other mindfulness routines. Knowing your true north with yoga gets easier when you live holistically as a whole.
2. Find your best hour
Find the time of day when you feel most centered and alert.
For some, mornings are perfect for setting a mindful tone for the day, while others may find evening yoga helps them unwind.
Listen to your body—choose the hour when you’re less likely to be distracted and can entirely focus on your practice.
3. Focus on your breath
Your breath is the anchor that keeps you grounded in the present moment.
Pay attention to the rhythm of your inhales and exhales as you move through each pose. When your mind starts to wander, gently bring your focus back to your breath.
4. Move slowly and mindfully
Instead of rushing through poses, take your time.
Move slowly and with intention, paying attention to how each movement feels in your body. This way, you can stay present and fully engaged in your practice from start to finish.
5. Reflect after practice
Take a few moments after your practice to reflect on your experience.
Notice how you feel physically, mentally, and emotionally. This reflection helps you integrate the benefits of mindful yoga into your daily life.
6. Meditate regularly
Adding mindfulness meditation to your routine can really deepen your mindful yoga practice.
Just take a few minutes each day to sit quietly and focus on your breath or a mantra. This simple habit helps boost your mental clarity and emotional resilience, making it easier to stay present during mindfulness meditation yoga.
Whether you meditate before your practice or on its own, it’s a great way to enhance your overall sense of calm and balance.
Futureproof your well-being mindfully
Mindfulness yoga is much more than just a physical practice—it’s a journey toward inner balance, peace, and fulfillment.
If you’re thinking, “It’s time to deepen my mindful movement yoga practice,” then The Mindvalley Yoga Quest could be the right thing for you.
This program offers a transformative experience that helps you grow from within, wherever you are on your yoga journey. By signing up for free, you get to explore the first few classes of the Quest and have a feel of things to come.
Over 21 days, expect to:
- Reconnect with your body and mind through short, impactful daily sessions.
- Receive expert guidance from Cecilia Sardeo and a team of world-renowned yoga instructors.
- Build flexibility, inner strength, and emotional resilience, empowering you both on and off the mat.
Life’s too short not to leverage the life-changing power of mindful yoga. Trust us: your mind, body, and soul will thank you for it.
Welcome in.
