Meditate into a Yoga Pose

Not all meditation has to happen 
sitting still in Lotus Pose. Focus your awareness inward, on the breath and 
the way your body moves with these sequences.
David Young-Wolff
BY RINA JAKUBOWICZ

Here are four focal points to make sure you are doing your asanas, or yoga poses, in a meditative manner.

1 SPINE: Ask yourself in every pose, “What is my spine doing here?” The answer should always be that it is extending. Try to lengthen in every posture by creating space between each vertebrae, utilizing your back and core muscles for support.
2 SENSE OF GROUNDING: Assess which parts of your body are touching the floor as you practice. Actively push those parts into the floor as a way to engage your whole body and build strength.
3 TRANSITIONS: As you transition between poses, be aware of how your body moves. Pay attention to physical sensations—both muscular and skeletal.
4 BREATH: Throughout your practice, check in with your breath and see if it’s rhythmic, fluid, and consistent. Use deep Ujjayi Pranayama, or Victorious Breath, with show inhalation and exhalation.