December 30, 2023

7 Mindful Yoga Poses for Inner Peace

By: Melecio Martin G. Arranz IV

The pursuit of inner peace usually takes center stage when we find ourselves deeply immersed in the daily grind. Nevertheless, it’s good to know that there are countless wellness practices and mindfulness routines one can explore. Various methods, like journaling and sensory exercises, may be effective, but one timeless and powerful way to achieve inner tranquility is through mindful yoga poses.

Yoga is a holistic approach to uniting the mind, body, and spirit. It involves breath control, meditation, and ethical principles rooted in ancient Indian philosophy. Yoga or asana comprises a series of physical postures that can enhance flexibility, strength, and balance. It also reduces stress and anxiety while improving sleep and concentration. It can even ease back pain and arthritis symptoms.

While yoga is generally considered a low-impact and accessible practice, individual health circumstances may vary. Before starting any new fitness program, it’s best to seek professional advice for your safety. A healthcare provider can check if yoga is suitable for your wellness and fitness journey.

7 Mindful Yoga Poses for Inner Peace

Incorporating these mindful yoga poses into your routine can be a transformative journey toward physical well-being and mental clarity. Remember to move into each pose with mindfulness, paying attention to your body and breath and allowing the practice to unfold at its own pace. Here’s how you can do yoga for inner peace:

1. Standing forward bend (Uttanasana)

Start by standing with feet hip-width apart. Inhale deeply, then exhale, hinging at the hips. Bring your torso forward as you reach toward the floor. Let your head and neck relax, and grasp your elbows with opposite hands if possible. Stay in this position for a few seconds while taking deep breaths.

Uttanasana primarily stretches the hamstrings and lower back. This pose engages the entire spine, promoting flexibility and releasing tension. The gentle inversion also encourages blood flow to the brain, which calms the mind and helps relieve stress. In addition, regularly practicing Uttanasana can improve posture and ease anxiety.

2. Downward dog (Adho Mukha Svanasana)

Begin on your hands and knees. Then, lift your hips toward the ceiling, straightening your legs. Keep your heels down towards the floor. Your body should form an inverted V shape with feet hip-width apart and hands shoulder-width away from each other. Maintain this pose as you do mindful breathing.

The downward dog pose is an excellent full-body stretch that engages the shoulders, hamstrings, calves, and arches of the feet. It also builds strength in the arms and legs. Since Adho Mukha Svanasana promotes circulation and encourages deep breathing, it aids in reducing fatigue and calming the nervous system.

3. Child’s pose (Balasana)

Start in a kneeling position, sit back on your heels, then stretch your arms forward on the mat. Lower your chest toward the floor, allowing your forehead to rest on the ground. Hold the pose for as long as you like, using it to reconnect with your breath.

Balasana gently stretches the hips, thighs, and ankles while promoting relaxation through a forward fold. This stance provides a soothing effect on the nervous system, making it an ideal posture for stress relief when living in the busy metro. It’s also a restorative pose that helps alleviate tension in the back and neck.

4. Reclined twist

Lie on your back and bring your knees toward your chest while keeping your shoulders grounded. Then, gently guide your right knee to the left side and hold it toward the mat with your opposite hand. Extend your right arm on the floor with your palm facing down, and turn your head to the right.

Hold the position for as long as it feels comfortable. Repeat this sequence on the other side for a balanced experience.

The reclined twist stretches the spine, shoulders, and chest. It’s also a gentle massage to the abdominal organs. Plus, this pose aids spinal mobility, releasing tension in the back muscles. It promotes relaxation and can be particularly beneficial for those experiencing discomfort from long periods of sitting.

5. Sphinx pose (Salamba Bhujangasana)

Lie on your stomach, then prop yourself up on your forearms. Align your elbows under your shoulders. Push up to lift your chest and keep your gaze forward. Stay in this pose as you take five to ten breaths.

Salamba Bhujangasana is a gentle backbend that engages the spine, stretching the chest and abdomen while strengthening the lower back. It encourages deep breathing, promoting relaxation and reducing stress. Regular practice of the sphinx pose can also alleviate lower back pain and correct posture.

6. Threading the needle

Start on your hands and knees in a table position. Gently glide your right arm beneath your left arm, keeping your right palm facing upward. Allow your right shoulder to descend fully on the ground. Rest your right cheek and ear on the mat while directing your gaze toward the left. Maintain elevation in your left elbow and keep your hips raised.

Avoid placing excessive weight on your head; instead, make adjustments to prevent any strain on your neck or shoulder. Hold the position for up to one minute. To release, exert pressure through your left hand and smoothly slide your right hand away. Return to the table pose. Then, repeat the same movement on the opposite side, holding it for the same duration.

Threading the needle provides a deep stretch for the shoulders, upper back, and neck. This pose is excellent in releasing tension in the upper body, particularly in the shoulders. It also improves flexibility in the spine while being an effective way to combat stress and promote relaxation.

7. Corpse pose (Savasana)

Lie on your back, legs extended, feet falling outward. Put your arms to your sides, palms facing upwards, and close your eyes. Recline in this comfortable position for about five minutes.

Savasana is the ultimate relaxation pose. It allows the entire body to release tension, promoting deep relaxation. It’s also a great closing pose in yoga practice, absorbing the benefits of the preceding poses.

Find Your Zen at The Grand Midori Ortigas

Yoga is a practical yet powerful practice you can add to your routine, helping you achieve quietude. With the seven mindful yoga poses discussed above and the many other options, you will surely be on a pathway to tranquility. If you want a home supporting your inner peace journey, consider Federal Land‘s The Grand Midori Ortigas.

The Grand Midori Ortigas is a Zen-inspired sanctuary that showcases a minimalist interior design. This pre-selling condo in Pasig features wellness-centered amenities like a yoga room and a Zen garden. The two-tower residence offers an oasis of relaxation and recreation against the backdrop of the thriving Ortigas central business district.

It’s time to nurture your inner self—take a step toward wellness while experiencing serenity at The Grand Midori Ortigas.

Explore www.federalland.ph to know more.