Bases teorías relacionadas a la satisfacción académica Polanco (2016) nos refiere en relación a la satisfacción:

As a reminder, mindful yoga involves bringing awareness to your breath, movement, posture, thoughts, and emotions as you practice. Wear comfortable clothing that doesn’t restrict your movements and be sure you have enough space to do the movements. We suggest using a yoga mat. Before you begin, take a look at the following sequence of illustrations so that you can familiarize yourself with the postures in this practice. For ease of practice, listen to the audio track, which has three versions of mindful standing yoga practice: fifteen minutes (track 17), thirty minutes (track 18), and forty-five minutes (track 19). Please begin with track 12, as a refresher on the basics of mindful yoga. Alternatively, you can simply read through the descriptions of the poses below and then practice based on the text. If you haven’t been exercising regularly or you aren’t very flexible, it’s probably best to begin with the fifteen-minute version and work your way up. Listen to your body’s wisdom in this regard. In any case, please review the words of caution in the lying yoga exercise in the previous chapter, so that you practice with wisdom and compassion for your body.

Mountain Pose

Stand upright with your arms by your sides and palms slightly open. Don’t lean forward or backward, and keep your head squarely between your shoulders. Distribute your weight evenly between both feet and keep your knees, hips, and shoulders aligned. Breathe naturally.

Standing Full Body Stretch

Inhale and raise both arms out to your sides and then up overhead with your palms facing each other.

Gaze straight out and stretch your arms and torso up, toward the sky. Exhale and slowly lower your arms back to your sides with awareness. Breathe in and out, then repeat two more times.

Horizontal Arm Stretch

Inhale and raise both arms up to shoulder level with your arms extended and palms facing upward;

alternatively, you can start with palms facing down and flex your wrists so that your palms face straight out, away from you. Exhale and slowly lower your arms back to your sides with awareness. Breathe in and out, then repeat two more times.

One-Arm Stretch

Breathing naturally, bring your right arm up overhead, stretching towards the sky, as you simultaneously lift your left heel, keeping the toes of your left foot on the ground. Slowly release and return to the mountain pose, then repeat on the other side.

Side-Bending Stretch

Inhale and raise both arms up overhead. Lock your thumbs together and exhale. Inhale, standing tall and stretching upward, then exhale and, keeping your torso facing forward, bend to the right side, breathing in and out and being mindful of any waves of sensations, thoughts, or emotions…being present.

Return to an upright position, with your arms stretched up toward the sky, then exhale and slowly lower your arms to your sides. Repeat on the other side.

Shoulder Rolls

Standing in the mountain pose, raise and lower your shoulders with awareness, circling them first forward, then backward, and then returning to a neutral position.

Neck Stretch

Slowly bring your right ear toward your right shoulder without lifting the shoulder up. Breathe naturally. Repeat on the other side.

Diagonal Neck Stretch

Bring your right ear toward your right shoulder without lifting the shoulder up. Keeping your right arm by your side, open the palm of your right hand and face it forward. Drop and turn your head to look at the palm of your right hand, stretching your neck diagonally. Breathe naturally. Return to the starting position, then repeat on the other side. Return to the mountain pose.

Standing Full Body Stretch

Repeat the full body stretch, inhaling and raising both arms up overhead, then exhaling and slowly lowering your arms back to your sides with awareness. Breathe in and out, then repeat two more times.

Standing Twist I

Place your hands on your hips, inhale, and stand up tall. Exhale and, keeping your hips facing forward, twist your torso to the right and look over your right shoulder, being mindful of any waves of sensations, thoughts, or emotions…being present. Breathe naturally, then release and return to the starting position.

Repeat on the other side.

Standing Twist II

Repeat the standing twist on both sides, this time allowing your hips and legs to rotate and keeping just your feet stationary and pointing forward. Release and return to the mountain pose.

Center Field Position

Gently bend your knees and bend slightly forward, placing your hands on your thighs. Breathe naturally. Maintaining the position of your legs and upper body, lift your arms up overhead in line with your spine, with your palms facing each other. Breathe naturally, then return to the mountain pose.

Forward Bend

Inhale and raise your arms up overhead in a full body stretch, then exhale and slowly bring your hands down toward the floor. Stop when you need to inhale, rest for a breath, and then exhale and stretch further down. You may slightly bend your knees. When you’re down as far as you can comfortably go, breathe naturally for a few breaths. Inhale and slowly return to the starting position, pausing as you exhale and then returning to the mountain pose. Repeat three times.

Standing Full Body Stretch

Repeat the full body stretch, inhaling and raising both arms up overhead, then exhaling and slowly lowering your arms back to your sides with awareness. Breathe in and out, then repeat two more times.

Balance Pose I

For this pose, feel free to hold on to something until you develop better balance. Beginning in the mountain pose, feel your body balanced evenly on both feet, with your knees, hips, and shoulders aligned.

Feeling your left foot solidly on the ground, bend your right knee and raise it in front of you as high as you comfortably can while maintaining your balance. Breathe naturally, being mindful of any waves of sensations, thoughts, or emotions…being present. Release and repeat on the other side. As you develop better balance, you can raise the knee higher and extend your arms overhead.

Modified Triangle

Starting in the mountain pose, rotate your right foot out with the heel at the center of your left foot, forming a T. Take a wide step out to the side with your right leg and balance yourself in this position, with your weight evenly distributed between your feet. Breathe naturally. Bend your right knee and right

elbow and bend over to your right side, placing your right forearm on your right thigh. Extend your left arm overhead, by your left ear, and breathe naturally. Feel the symmetry from the outstretched arm overhead aligned with your straight leg. Reverse the motion to return to the mountain pose, then repeat on the other side.

Full Triangle

Repeat the modified triangle, but this time keep your right leg straight and lift your right arm to your side at shoulder height, then bend to your right, extending your right hand down to lightly grasp your right leg, ankle, or foot. Breathe in and out, then extend your left arm up toward the ceiling and turn your head and gaze upward. Your body should make a long diagonal line from your left foot, along your left side, and up to your left fingertips. Breathe naturally, being mindful of any waves of sensations, thoughts, or emotions…being present. Reverse the motion to return to the mountain pose, then repeat on the other side.

Balance Pose II

For this pose, feel free to hold on to something until you develop better balance. Beginning in the mountain pose, feel your body balanced evenly on both feet, with your knees, hips, and shoulders aligned.

Feeling your left foot solidly on the ground, bend your right knee and lift your right foot up behind you.

Grasp your right ankle or pant cuff with your right hand and draw the heel a little closer to your buttocks if you can. Raise your left arm up toward the ceiling and breathe naturally. Release and breathe mindfully for a few breaths, then repeat on the other side.

Warrior Pose

Starting in the mountain pose, rotate your right foot out with the heel at the center of your left foot, forming a T. Take a wide step out to the side with your right leg and balance yourself in this position, with your weight evenly distributed between your feet. Breathe naturally. Extend your arms from your sides at shoulder level, then bend your right knee, aligning it over your right ankle, and gaze out beyond your right arm, keeping your torso stationary. Breathe naturally, then gently release and return to the mountain pose. Breathe naturally for a few breaths, then repeat on the other side, again returning to the mountain pose for a few breaths.

Standing Full Body Stretch

Repeat the full body stretch, inhaling and raising both arms up overhead, then exhaling and slowly lowering your arms back to your sides with awareness. Breathe in and out, then repeat two more times.

Downward-Facing Dog

Bend your knees and place your hands on the floor so that your knees are under your hips and your hands are under your shoulders. Inhale and lift your hips and buttocks up to form an inverted V or U shape. This pose is strenuous, so approach it gently and breathe naturally. Initially, you may need to keep your knees slightly bent. To increase your flexibility, alternately bring one heel down and then the other to stretch your legs. As you gain flexibility, try bringing both heels down to the floor. Release and return to the mountain pose.

Standing Full Body Stretch

Repeat the full body stretch, inhaling and raising both arms up overhead, then exhaling and slowly lowering your arms back to your sides with awareness. Breathe in and out, then repeat two more times.

Sitting Stretch

Gently make a transition to sitting on the floor with both feet extended straight out in front of you. Sit upright, lift your chest, and breathe naturally. Gently release.

Groin Stretch

From this seated position, bend your knees and bring the soles of your feet together, letting your knees fall out to the sides. Slowly draw your feet toward your body, keeping them centered and bringing them as close to your groin as you comfortably can, either by grasping your feet and pulling them toward your groin, or by placing your hands on the floor behind you and inching your body forward, toward your feet.

Breathe naturally, being mindful of any waves of sensations, thoughts, or emotions…being present.

Forward Bend

While still in the groin stretch, release your right leg and extend it straight out in front of you on the

floor, tucking your left foot further into your groin if possible. Inhale and extend your arms up toward the ceiling with your palms facing each other. Exhale and bend forward, extending your arms in front of you and grasping your right leg, ankle, or foot. If you are straining, be gentle with yourself. You’re welcome to either bend your knee or place a pillow underneath it to do this stretch. Breathe naturally. Release the posture, returning to an upright seated position, then extend your left leg straight out in front of you and tuck your right foot into your groin. Repeat the forward bend, this time grasping your left leg, ankle, or foot. Release and return to an upright seated position with both legs extended in front of you.

Seated Twist

Keeping your left foot on the floor, bend your left leg, raising your knee straight up and drawing your left heel as close to your body as you comfortably can. Inhale and wrap your right elbow around your left knee, placing your left hand on the floor behind your left buttock, then exhale and rotate your torso to the left. Breathe naturally, being mindful of any waves of sensations, thoughts, or emotions…being present.

Inhale and return to the starting position, then repeat on the other side.

Corpse Pose

Now lie on your back with your arms by your sides or your hands on your chest—whatever is comfortable. Close your eyes and breathe naturally. This final pose is the corpse pose, the pose of deep

relaxation. Just as we move in yoga, it is also important to stop and be still. This is the time to assimilate and integrate the movements of your mindful yoga practice. Just as sunlight is crucial to the growth of plants, so too is the darkness of the night. Dormancy and growth work hand in hand to create balance, and so too do motion and stillness. Breathing in and out, may we all be free and at peace, resting in the grace of this universe. May all beings be safe and at peace.

Mindful Standing Yoga Journal

After doing this practice for the first time, take a few moments to write about your experience. What did you notice mentally, emotionally, and physically?

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