HomeHealth articlesmeditational yogaWhat Is Mindful Yoga?

Mindful yoga is a form of yoga that combines traditional Buddhist mindful techniques and the physical form of yoga. To know more, read the article below.

Written by

Dr. Dheeksha. R

Medically reviewed by

Shakti Mishra

Published At December 28, 2022
Reviewed AtFebruary 8, 2023


Yoga has numerous definitions; however, in Sanskrit, it means “a state of connection and a body of technique.” Yoga originated in India approximately 5,000 years ago. It is one of the ancient systems of self-culture. Yoga helps in maintaining a peaceful mind and a healthy lifestyle.

Mindfulness is training our mind to focus on the things happening around us at that particular moment. It helps increase concentration, reducing stress, chronic pain, blood pressure, anxiety, and depression. Mindfulness may act as a major transformational tool for personal and spiritual development. The art of combining both the mindful technique and the body is known to be mindful yoga.

What Is Mindful Yoga?

Mindful yoga combines the mind and the body through asanas rather than concentrating on the exact physical posture of the asanas. It is a process of bringing awareness and focus on the things done at that moment, thereby converting that moment into meditation. A unique characteristic of this form is “observing” rather than “reacting.” In this yoga, the physical poses of yoga are not given greater importance.

What Is the Best Approach to Mindful Yoga?

The best approach is to apply the Buddhist technique on the four foundations of mindfulness while one works on it initially, and as one practices it regularly will come naturally.

  • Mindfulness of Body: The body is a collection of many parts, such as the eyes, skin, teeth, heart, lungs, and all other parts. These parts are small “entities” present within the larger entity referred to as the “body.” In mindfulness practice, we observe each part rather than the whole body, making mindfulness more attainable. The body can be called “selfless” as it is a physical form. The body maintains a constant awareness of sensation, breathing, or specific movements in this practice. It also helps us to learn that the body is temporary; it can be injured, become ill, and cease to exist.

  • Mindfulness of Feeling: It refers to a person’s sensations and emotions of the body. Here Buddha asks us to view “the feelings underlying the feeling.” As the body is subdivided similarly, the feelings are also subdivided. Every feeling should be acknowledged appropriately, whether pleasant, unpleasant, or neutral. Feelings usually dissipate. Buddha marks these feelings as being “selfless.” It is similar to the mindfulness of the body, as it helps us to learn to observe the feeling and not form any opinions.

  • Mindfulness of Mind: Mindfulness of mind refers to consciousness or awareness, which is not a single object, but a series of instances of mind. This premise teaches us that the mind's consciousness changes from moment to moment and depends on the information from any senses and the mental state. One’s state of mind depends on internal and external conditions.

  • Mindfulness of Dharma: The meaning of dharma is simply the “natural law.” This underlying thought helps us learn about each object's inner existence.

What Are the Benefits of Mindful Yoga?

  • A Deep Sense of Awareness: Mindful yoga helps change the perspective and understanding of who we are. It makes us aware of our habitual patterns. This awareness helps us move away from the attributes that hold back a person's growth. Such keen mind-body awareness becomes a tool for transforming an individual into a better person.

  • Helps One to Face Challenges: Mindful yoga practice increases tolerance and decreases the reactivity rate of a person in all situations. This increased level of patience helps a person to avoid arguments, and in the long run, it helps to stop and reflect before we react. These modifications enhance an individual’s life in all spheres, such as work, relationships, and social life.

  • Acceptance: Mindful yoga practice makes us accept things or situations as they are. It helps us ease negative situations, neutralize and easily navigate them. Practicing acceptance prepares one to face real-life situations where one does not have the luxury of predicting what will happen in the future.

  • A High Sense of Compassion: Mindful yoga helps increase compassion, kindness, and understanding. As it increases the awareness of the body, mind, feeling, and dharma, it helps to recognize more of goodness and one’s self and in others. Regular mindful yoga practice helps to let go of negative thoughts. Certain yoga poses also heal emotional blockages.

Why Do Yoga and Mindfulness Go Together?

Both yoga and mindful practice aim to increase the connection between the body, mind, and spirit. Yoga is always associated with the practice of mindfulness, without which yoga is incomplete. Both yoga and mindfulness help to form a strong connection between the body and mind. It improves the patience level of a person, in turn, helps an individual accept the situation as it is.

Mindfulness helps the body prepare for better yoga practice, whereas good yoga helps in mindful meditation. Therefore, mindfulness and yoga are interconnected and go hand in hand.

What Is Mindful Yoga Poses?

These yoga poses are simple as they are done before meditation. These are all effortless stretches that help increase the energy level. They are purposefully uncomplicated as they slow down the breath, calm the mind, and increase concentration which prepares the body for meditation.

  • Tadasana: It is also called the “mountain pose.” It is one of the simplest standing poses. It helps to bring awareness to all the parts of the body.

  • Vrikshasana: It is also called the “tree pose.” It is a simple pose that helps to maintain body balance while standing on one leg. This pose tends to cause the mind to wander off.

  • Anjaneyasana: It is also known as “low lunge.” It is a stretching pose that helps to increase balance, concentration, and core awareness.

  • Supta Baddha Konasana: Also called the ”recycling bound angle pose.” It is a great posture as it sets the mind as a gateway to meditation and brings awareness inward.


The ultimate goal of mindful yoga is to prepare the body and mind for meditation through asanas. Mindful yoga poses seem to be simpler than the other physical postures, as they reduce breathing, calm down heartbeat, anxiety, and stress, and provide awareness about our body. Combining mindfulness and yoga gives a huge benefit rather than being performed separately.

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Shakti Mishra
Shakti Mishra


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