Our last blog discussed the importance of mindful movement as a way to recognize and change patterns of strain, become more connected to our bodies, and to find a flow state. Moving in this way will support a healthy enjoyment of movement and exercise, which will encourage us to stay active for longer. Below, we discuss two mindful movement practices that can be integrated into your lifestyle.
Restorative Yoga
There are many organized movement practices that focus on cultivating mindful presence. Some styles of yoga, which integrate mind, body, and spirit can help improve the awareness that we have of our movement. Vinyasa styles of yoga such as power yoga are more focused on the physical challenge of the practice, aimed at building strength and working up a sweat. If we are new to yoga, a better option would be a slow flow, restorative yoga, or yin yoga class. These slowed-down practices allow us to tune in on a deeper level.
If we want to truly feel what is happening in the present moment and be able to learn from it, our nervous system respectfully requests that we slow ourselves down.
To practice yoga more mindfully, become aware of where your attention is drawn. Is it drawn to the teacher? Trying to emulate the shape of the flexible person in front of you? Wishing time would pass so you can finish all the items on the to-do list?
Rather than focusing on doing, or achieving some yoga pose or transition, shift to an internal focus of what is happening right now.
What can you feel and sense in your muscles? What parts of you are connected to the ground? How does your mind respond to a physical challenge? Does the pattern of your breathing change when you are changing the shape of your body?
Feldenkrais Method
The Feldenkrais Method uses somatic education and gentle movement sequences to help people learn new and more efficient ways of moving their bodies. It is based on principles of whole body/whole brain learning. Feldenkrais practices integrate the mind, body, and spirit while bolstering self-awareness and supporting positive changes of habitual movement patterns.
For example, a person with shoulder issues can learn to reach overhead comfortably by engaging proper use of the pelvis and spine – See “pelvic clock lesson“ below.
This method can be performed in one-on-one sessions by a practitioner, and there are also group movement classes known as Awareness Through Movement.
A classic Feldenkrais lesson is known as the pelvic clock. By imagining that you are sitting or lying on a clock, we can become more aware of our posture and the natural movements of the spine.
Try this now: Lie comfortably on the floor or in bed with your knees bent. Imagine there is a small clock under the back of your pelvis. 12 o clock would point towards your head, 6 towards your feet.
Now, how would you go about rolling your pelvis between 12 and 6? How does this influence the shape of your spine as you move between 12 and 6?
If you had a light shining from your chest bone onto the ceiling, would this light move? Does moving in this way have any influence on your breathing? What sensations can you detect as you move in this way?
What is the experience of reaching an arm up to the ceiling while engaging in the pelvic clock? How does your arm want to move along with your pelvis and chest bone?
Follow along with this video to get a better sense of the pelvic clock in a sitting position.
The Wellness Station is a somatic physical therapy practice that integrates principles of traditional physical therapy, therapeutic yoga, and the Feldenkrais Method. Our gentle approach is aimed at helping our clientele improve their lives through movement-based interventions.
We help you to identify the obstacles that are preventing you from being active, and guide you on the path towards enhanced health and well-being.
You might find that through our guidance and your participation in mindful movement practices, your love of movement will increase, and you will naturally find yourself moving more throughout the day. With this comes the excellent health benefits of exercise, enhanced bodily comfort, and a greater ability to participate actively in your life, FOR life.
Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team
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