3 Modified Yoga Poses for Presence & Mindfulness

 Modified Mountain Pose: Stand with feet hip-width apart. Slightly bend your knees and relax your arms by your sides or rest hands on your belly. Gently rock forward/backward until you feel evenly balanced.

This version removes rigidity and invites subtle awareness. You can tune into micro-adjustments, your breath, and the sensation of your feet connecting to the ground.

Mindfulness cue: Notice how your weight shifts with each inhale and exhale.

Seated Easy Pose: Sit cross-legged on a cushion or folded blanket to elevate your hips. Rest hands on knees or in your lap. Keep your spine tall but not stiff.

This is a simple, sustainable posture for practicing stillness and awareness. Elevating the hips reduces strain so your attention can stay on the present moment instead of discomfort.

Mindfulness cue: Focus on your breath or gently label what you notice (e.g., “thinking,” “hearing,” “feeling”).

Supported Child’s Pose: Get in your tabletop position. Rest on your heels. Knees wide, big toes touching. Place a pillow or bolster under your chest or head. Rest your arms wherever they feel most natural (forward or alongside legs).

This pose allows your body to fully relax, making it easier to observe sensations without effort. This pose naturally turns attention inward.

Mindfulness cue: Feel the rise and fall of your body against the support with each breath.

Namaste and remember, WE are Limitless

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