MINDFUL MOVEMENT

Yoga practice of non-judging

A mindful movement for Acceptance

Mindful movement offers a wonderful way to practice non-judging.
You can practice non-judging in your moment-to-moment experience of your body in the practice of each pose.

However, you will need to do some evaluating during your practice, to make sure that you are not straining and feel safe in the pose.

INTENTION

“Even though I am not perfect, I still Love and accept myself.

STANDING – TRIANGLE POSE

Begin in a wide-legged standing mountain. Turn the right foot out at a 90 degree angle and the left heel at a 45 degree angle with the back heel in line with the front heel.

Lift your arms out mindfully to shoulder height and stretch out your fingertips. Reach long through the right arm, stretching forward as far as possible without rounding your spine. Both arms and legs are straight. Imagine your body is pressed flat between two panes of glass.

Lower both sides of the torso evenly and place the right hand on the shin or wherever it lands without straining on the thigh for support.

Rotate the chest open, stretching the left arm upward to form a vertical line with the right arm. Slightly tuck the chin in, keeping the neck aligned with the spine and rotate the head to look up toward the left arm. If this feels uncomfortable, rotate your head gently to gaze down toward the floor.

Open across the front of the hips. Sense your entire body as your mind and body connect with each breath. Feel the triangles of support formed by the legs and in the space between the right forearm and the right leg.

Breathe from the heel all the way through the fingertips attuning to the innate joy of your Being, in the present moment.

Transition out of the pose, bend your knee slightly and slowly rise back up to standing mountain pose. Switch sides.

AFFIRMATION:

I release judgement of myself.

BENEFITS

• Improves posture
• Stretches and lengthens the spine, hips, and ankles
• Opens the lungs and creates fuller breathing
• Balances the entire being energetically and physically

MODIFICATIONS

• Use a block under the lower hand for more support
• If your neck feels uncomfortable, gently gaze forward or downward
• Stand against a wall with your back, buttocks and shoulders for alignment and stability and the seat of a chair under the lower hand for support.

REFLECTION

By not judging ourselves, we see that mindful movement is simply about breathing through each pose and noticing how our bodies, minds, and states of being flow.
Without the veil of judgement, we create clarity to practice self- compassion toward ourselves.

What did you notice while in this pose?

Take some time to write about any sensations or feelings that came up for you mentally, emotionally, and physically during this pose. Did you feel a sense of self-compassion and gratitude toward your body?

SEATED – PIGEON POSE

Begin in sitting Mountain Pose.  Mindfully move your right leg and bring your right ankle on to your left knee with your shin at 90 degrees (if possible).

Flex the foot to protect your knee. Inhale as you sit up straight and tall.  Gently press down on your knees with your hands and bend forward at the hips, slowly and gently exhaling as you keep your spine straight and chest open. With each breath release deeper into this pose.
Release your foot to the floor.
Switch sides.
Lift your left leg and put your left ankle on your right knee.
Inhale as you sit up straight and tall.
Gently press down on your knees with your hands and bend forward at the hips slowly and gently exhaling, as you keep your spine straight and chest open.
Stay here for a few breaths as you surrender completely into this pose. Allow the radiant softness of surrender to fill your Being.
Attune to the innate joy of your Being, in the present moment.
Release your foot to the floor and come back into seated mountain pose.

AFFIRMATION

I am enough.
There is no need to be perfect.

At one time in history, pigeons were used as messengers due to their natural homing abilities.  Pigeons were transported to a destination in cages, where they would be attached with messages, then the pigeon would naturally fly back to its home where the receiver could read the message. Perhaps each time you do this pose, on the exhale send a loving and kind message to yourself.

For example, inhale and on the exhale say to yourself “I am enough” or “There is no need for me to be perfect.”

BENEFITS

Great sciatica stretch
Massages the digestive and reproductive organs
Increases blood flow in abdominal area, hips, low back, buttocks, and thighs

MODIFICATIONS

If it’s difficult to lift your foot onto the opposite knee, use a yoga block. Place the
block up against the inside of one foot and rest your other foot on its side on top
of the block. Keep your back straight, inhale and slowly exhale as you gently lean
forward. Switch sides.

REFLECTION

By not judging ourselves, we see that mindful movement is simply about
breathing through each pose and noticing how our bodies, minds, and states of
being flow. Without the veil of judgement, we create clarity to practice self-
compassion toward ourselves.

What did you notice while in this pose?

Take some time to write about any sensations or feelings that came up for you mentally, emotionally, and physically during this pose.

Did you feel a sense of self-compassion and gratitude toward your body?

FLOOR/MAT – CHILD POSE

Kneel on your hands and knees with hands planted shoulder-width apart.
Bring your toes together and your knees about hip-distance apart.

Sit your hips back onto your heels as you extend your torso forward, laying your
stomach onto your thighs.

Allow your belly to be soft. Let your shoulders round forward and rest your forehead gently on the floor. Use your breath to open up between your shoulder blades and relax any tension you may hold in your jaw and face muscles. Allow the radiant softness of surrender to fill your Being. Attune to the innate joy of your Being, in the present moment.
Slowly lift your upper torso and come into standing mountain pose.

AFFIRMATION

“Breathing in, I feel safe. Breathing out, I feel secure.”

BENEFITS

Aids digestion
Relieves back pain
Reduces stress and anxiety
Stretches ankles, back and hips

MODIFICATIONS

Use a bolster, folded blanket, or towel under any or all: ankles, hips, chest, head and behind the knees to ensure comfort.
Make a fist with each hand and place one on top of the other. Rest your head on your stacked hands. You could also use a yoga block.
Widen your legs into wide child pose with the knees far apart and the toes still touching.

REFLECTION

By not judging ourselves, we see that mindful movement is simply about breathing through each pose and noticing how our bodies, minds, and states of being flow. Without the veil of judgement, we create clarity to practice self- compassion toward ourselves.

What would you say to your younger self about self-judgment?
What did you notice while in this pose?

Take some time to write about any sensations or feelings that came up for you mentally, emotionally, and physically during this pose?

QUOTE

“What is love? Love is the absence of judging.” – Dalai Lama

Patricia Wright, MAT, RYT, CRYT