Mindful Movement: Enhance Your Yoga and Pilates Practice with Reflection part 2
Reflective practice is an essential component of Yoga and Pilates, as these practices involve connecting with the body, breath, and mind in a mindful and intentional way.
As you move through each pose or movement, allow yourself to stay present and mindful, noticing any areas of tension or ease in your body. Rather than judging or criticizing yourself for any discomfort, approach it with curiosity and compassion, using your breath and awareness to release any tension and bring yourself back to the present moment.
After your practice, take a few moments to reflect on your experience. Consider how your body feels, what you noticed during your practice, and whether you were able to achieve your intention.
Use this reflection to inform future practices and continue to deepen your awareness and connection with yourself.
A short practice for you may wish to try:
Tadasana /Mountain Pose:
Stand tall with your feet hip-distance apart, rooting down through your feet and lifting through the crown of your head. Bring your hands to your heart center and close your eyes. Reflect on your intention for your practice, focusing on your breath and setting the tone for your session. Stay here for 2 minutes observing how this posture makes you feel. Can you feel the steadiness of the mountain within you?
Uttanasana /Standing Forward Bend:
From Mountain Pose, exhale and fold forward from your hips, keeping your legs straight or slightly bent to support your back if you need it, you may also rest your hands on a chair. Allow your head and neck to relax, releasing any tension in your back and shoulders. Reflect on any areas of tension or tightness in your body, and use your breath to release them with each exhale. How do you feel when your head is down, does it make you turn inwards? Does it quieten your mind or make you mentally alert? Stay for one minute before moving into the next asana
Adho Mukha Svanasana/Downward Facing Dog:
From Standing Forward Bend, place your hands on the mat and step your feet back, coming into an upside-down V shape. Press down through your hands, I love to use Yoga bricks here, under my hands as it helps to give me a nice lift, I know my clients favour this too! Lift through your hips, keeping your heels grounded, only if your ankles allow, or if the heels are lifted visualise the energy moving down through your feet into the earth to ground you. Reflect on the stability and grounding of this pose, allowing it to bring you a sense of calm and focus. What shows up for you here? Stay for a few breaths, breathing fully and deeply.
Marjaryasana-Bitilasana/Cat-Cow:
Come to your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Again you can keep your hands on the Yoga bricks here. Inhale, extend and arch your spine and lift your tailbone and head up for Cow pose. Exhale, rounding your spine and tuck your chin into your chest for Cat pose. Expanding your back body. Reflect on the fluidity and movement of this sequence, using your breath to guide you. Articulate each joint slowly from tailbone to head and enjoy the fluidity of this wave like movement. Notice where you may feel something “stuck” and how can you create more fluidity here through your thoughts? repeat this several times, start slowly and then maybe try a little more dynamically if it feels right. Or move backwards and forwards like a wave. How does the extra movement or pace change the feeling or sensations?
Cobra/Bhujangasana:
Lie on your stomach, with your hands under your shoulders and your elbows close to your body. feel free to adjust the positioning here to suit the architecture of your shoulders and spine. Stay low for now, resting on your forearms, inhale and lift your chest and head off the ground, keeping your shoulders relaxed. Reflect on the strength of your arms and extension of your spine, gently widen your collar bones, focusing on your breath and allowing it to deepen the stretch. How can you find more comfort or stretch in this position. What feelings arise here, can you be focused and clear?
Child's Pose/Balasana:
From Cobra, exhale and lower yourself down to your hands and knees, then sink back onto your heels, stretching your arms out in front of you.Feel free to use a cushion or bolster behind your seat to raise you up if your knees feel uncomfortable. Rest your forehead on the mat or a bolster or even a chair seat, and take a few deep breaths, releasing any tension or stress. Reflect on the calming and restorative nature of this pose, allowing it to bring you a sense of peace and relaxation. Pause here for several minutes if it’s right for you, embrace the posture, embrace the embryonic feeling of being in this fetal position. An alternative posture is lying on your side or your back and curling into a ball.
Savasana/Corpse Pose:
Lie down on your back with your arms and legs extended, allowing yourself to fully relax and let go. Reflect on the sensations in your body and mind, observing any thoughts or emotions that arise without judgment or attachment. Allow yourself to sink into a deep state of relaxation, remaining in this pose for several minutes before slowly coming back to a seated position.
Remember to take your time and allow yourself to fully immerse in each pose and reflective practice. With regular practice, you can deepen your connection with yourself and cultivate a greater sense of inner peace and well-being.
I hope you enjoyed this practice, maybe journaling how you felt and then seeing how it feels the next time you try.
Noticing that we are never the same, never have the same feeling or emotions, exactly the same from moment to moment let alone practice to practice.
Everything is impermanent, from thoughts, feelings, sensations and movements.
love and namaste
Sue xxx
