Mandy Ingber’s 4 Poses for a More Mindful Yoga Practice

Mandy Ingber is perhaps best known for being Jennifer Aniston’s yoga teacher, but the celebrity student she actually wants to work with is … you.

“Each of us is a celebrity in our own lives. We are the center and the people who surround us know our story,” says Ingber, who will appear as a Silk Soymilk spokeswoman this Friday at Yoga Journal Live! in Estes Park, Colo.

Like Hollywood stars, we all need some help coping with the ups and downs of being seen and known. “Mindfulness moves us past all of that and helps those going through highs and lows to be accepting of it all,” explains Ingber, who recently released an app inspired by her popular book Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover. “Since yoga is meant to be a practice ground for life’s challenges and victories, it is a great way to begin.”

Here are 4 poses Ingber recommends for a more mindful yoga practice:

Plank

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“While holding a 2 to 5 minute plank, I challenge myself by watching the thoughts and feelings arise, particularly the ones that take me to the edge of wanting to give up. It is there that I learn so much about the internal monologue that plays when I encounter difficulty. The mindfulness allows the ability to observe without reaction.”

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Crane (Crow) Pose (Bakasana)
“Balances challenge us to remain detached and to bring one pointed focus to the breath. Crow is a very challenging arm balancing pose, but once you have found it, it’s actually quite easy. Being fully engaged embodies mindfulness.”

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Lord of the Dance Pose (Natarajasana)
“This is a pose that illustrates the two opposing forces that I always consider in yoga, the opposing forces of extension outward and grounding inward and downward. It’s the union of the dark and light, strength and flexibility.”

Meditation

 Seated Meditation 
“The most mindfulness-based yoga pose is sitting in stillness and observation of the self in no-movement. Once I unravel the blockages and excess energy through the physical practice, I sit in meditation, with my spine straight and my hips slightly above my knees. I am experiencing the sensations in my body without attaching judgment to the sensation.” Click here for more meditation ideas.

Dana Meltzer Zepeda