Mindful Movement Workouts for Body Positivity in Menopause
Nov 19, 2024Mindful movement workouts focus on connecting with your body, moving with intention, and cultivating awareness of how you feel during exercise.
Here are some ideas to incorporate mindfulness into your workouts:
1. Gentle Yoga Flow: * Focus: Breath, flexibility, and body awareness. * Workout: Try a 20-30 minute flow of simple yoga poses like Cat-Cow, Downward Dog, and Child’s Pose. Move slowly, focusing on your breath and feeling each stretch and shift.
2. Body Scan Stretching: * Focus: Relaxation, tension release, and connecting with sensations. * Workout: Start with a short body scan, noticing any areas of tightness. Stretch each body part from head to toe, breathing deeply and visualizing the release of tension.
3. Walking Meditation: * Focus: Being present, enjoying movement. * Workout: Go for a slow, intentional walk. Focus on the rhythm of your steps, the feeling of your feet connecting with the ground, and the sounds around you. Try this without headphones to fully engage with your surroundings.
4. Mindful Strength Training: * Focus: Form, muscle engagement, and mindful lifting. * Workout: Choose 3-4 strength exercises (e.g., squats, lunges, bicep curls). Slow down each rep, feeling the muscle engage and releasing any tension in other areas of your body. Breathe intentionally with each lift.
5. Breath-Centered Pilates: * Focus: Core strength, breath awareness, and smooth movements. * Workout: Try simple Pilates moves like leg circles, the hundred, and roll-ups. Focus on controlled breathing, smooth transitions, and engaging your core mindfully.
6. Mindful Dance or Free Movement: * Focus: Self-expression, joy, and letting go. * Workout: Put on your favorite song, close your eyes, and let your body move however it wants. Focus on how each movement feels rather than how it looks—this is about freedom and joy.
7. Foam Rolling with Awareness: * Focus: Releasing muscle tension and tuning into physical sensations. * Workout: Use a foam roller to massage sore areas, like your calves, thighs, or back. Move slowly over each spot, breathing through any discomfort, and noticing the changes as tension releases.
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