Mindful Movement with Gentle Yoga

Yoga can develop strength, balance, flexibility and body awareness. Our mindful yoga emphasizes awareness and balance. Poses are done carefully and slowly and attention is held inside the body. Please consider the following as you practice mindful yoga:

v    Limits - Experiment with staying at your limits longer than you might otherwise. This will develop an ability to explore limits and will eventually expand ones that are not beneficial. But don’t push past your limits either. Play with the edges

v    Breath - After doing a pose (or anything else), momentarily bring attention back to the breath as a means of letting go of distractions and being present in the moment.

v    Pause - Lie still after each pose to tune into the consequences of having done the stretch. This reinforces your ability to connect cause and effect in regard to stress. Take time to see what you’ve done and what effect it has. 

v    Notice Judgments – Notice judgmental thoughts that arise about the body: about its appearance, limitations, and so on. Practice noticing these thoughts as thoughts and return attention to the body.

v    Distracted Mind - Notice that even when you’re intending to focus on the yoga, you are often distracted. Watch the distracting thoughts and their contents, without indulging in following them. Make an effort to let go of the distractions and bring the mind back to the experience of the pose back to the moment.

v    Relaxation - Practice dropping down into a state of relaxation. This is not a doing but rather a non-doing. A cessation of activity. A letting go. One of the sensations may be feeling how gravity pulls the body down.

v    Fatigue - Bring awareness to fatigue of your muscles during poses. Outside of yoga, this same awareness will help you see when you’re fatigued and may help you see (in the moment) what’s causing the fatigue. Practice tuning to subtle messages from the body.

v    Reactivity – Are there things about the yoga that “Rub you the wrong way?” What are they? What’s to be learning? Use frustration, anxiety and fear as a path to learning about yourself.

Mindful Movement with Gentle Yoga - Karen Schwisow
36 minutes - 2017 Standard Home Practice

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Our new standard mindful yoga sequence (2017).  download yoga diagrams 

Chair Yoga - Karen Schwisow - 37 minutes

Download recording 
 Our chair-based alternative to the above sequence 
for those who can't easily get up and down off the floor
 download chair yoga diagrams

Yoga for Meditators with Tim Burnett - 20 minutes

Yoga for Meditators is a 20 minute yoga routine designed to support the flexibility and core strength helpful for sitting meditation, especially sitting on the floor but great for sitting in a chair too. A great integrated practice: Yoga for Meditators followed by Awareness of Breathing.

Lying Down Yoga with Karen Schwisow- 46 minutes

Standing Yoga with Karen Schwisow - 46 minutes

Standing Yoga with Richard Johnson - 28 minutes


Mindful Movement - Teresa Johnson - 28 minutes


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