3 simple yoga techniques to practice anywhere to help you be fully present

Standing – Mountain Pose

Mindfulness may be practised in a variety of ways. The online yoga classes in Sydney help to train our brains to become mindful. We can learn to be more aware, present, focused, and accepting in the yoga in castle hill by regular practise of the following three poses :

Standing – Mountain Pose

Standing tall with your feet at hip width on the floor, knees slightly bent, and shoulders relaxed is a good start.

Grasp the ground with all four corners of your feet. Take note of how your weight is placed on your feet, including the toes, inner and outside borders, arches, and heels.

Feel your feet on the ground – Be aware of your body’s weight pulling you down to the ground and the crown of your head ascending to the sky.

Take note of your spine’s length, its reach through the crown of your head, its length through your neck, and its elongation.

Recognize the space surrounding your body.

See what occurs while you stand there – notice the feelings in your body, your breath – do you feel compelled to do anything, or are you content to simply stand and observe sensations? Stay until you are ready to move, then stay for another 8 breaths and observe how you feel.

Bringing your consciousness to the earth is a simple yet powerful way to bring us into the present moment and to quiet the mind.

Raised arms above your head

Interlace your fingers and stretch for the ceiling with your palms facing up.

Lock your elbows and completely extend your arms (if you are physically able to).

As you push down into the sit-bones and continue reaching upwards, feel the length in your arms.

Hold this position for at least two minutes.

Keep an eye on your breathing, paying attention to the pace, depth, and quality of your breath. As you begin to feel feelings in your shoulders, pay attention to how you react to them.

When your mind wanders, notice it and bring it back to the sense of breathing or any other bodily experience, such as stretching or muscles tired.

Observe how your arms weary and any physical feelings that arise – does your body begin to resist the movement? Maintain an eye on the subtle sensations in your body; do they start to create a struggle, and if so, what are they? Do you grow annoyed, impatient, bored, or does your mind wander, or can you keep returning to the breath and utilising the breath to remain with the pain in your body?

This exercise assists you in remaining completely aware of any arising mental and physical experiences.

Shoulder rolls

Lift both shoulders toward your ears, then move them forward, down, and back in tiny circles.

You can feel the areas of tension or tightness.

Softly and gently inhale and exhale.

Make sure you’re not forcing the motions – as your shoulders move, connect your breath and movements, and allow the breath drive the rhythm.

Keep your attention on your senses and your breathing.

As you synchronise the motions, notice if your breath “hardens” or if you hold your breath.

Check in after a few moves to determine whether your mind has wandered.

When the body believes it “knows” how to perform something, it has a natural propensity to stray.

Try to continuously returning your attention back to the beginner’s mind, where you’re always feeling, investigating, and noting all of your body’s feelings. 

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Yogi Chauhan

I teach virtual yoga, pilates, self defence and fitness classes. Mainly yoga but i have clients who come specifically for self defence, pilates and fitness as well.

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