Yoga Poses for Mindfulness

Yoga can be a powerful tool for body awareness and meditation — and you don’t have to be flexible to begin. Aside from the physical benefits, yoga emphasizes slow, steady breathing and a clear mind. Take a break in your day, and test out these three poses. Try your best to focus on the present moment, leaving any distractions behind. Now, how do you feel?



Stand with feet wider than hip-width apart. Turn right toes out and left toes inward. Deeply bend the right knee so your thigh is parallel to the ground. Keep your left leg straight.

Extend your arms out wide, and gaze over your right finger tips. Draw your core in tight. Hold this pose for 10 deep breaths. Switch sides, and repeat.



Start with your feet together and place your right foot on your inner left upper thigh. Press your hands together and find a spot in front of you that you can focus on with your eyes.

Hold the pose, take 10 deep breaths, then switch sides. Make sure you are standing straight without leaning. Keep your abdomen engaged and shoulders relaxed.


Downward Facing Dog

Kneel on the ground with your palms flat on the floor beneath your shoulders. Tuck your toes under, and lift your hips up from the floor, and reach them up and back.

Keep your knees slightly bent if your legs feel tight. You can walk your hands forward to give yourself more length if needed. Hold for 10 deep breaths before dropping back to hands and knees.