Gentle

Full Body Yoga Flow | 20 mins

Gently move through some basic yoga postures for a full-body yoga experience, setting you up for the day or warming your body up for another form of exercise!

Drawing from Eugene Peterson's book, The Contemplative Pastor, we explore what it means to pray into the will of God.

Peterson parses out three tenses in the Greek language – the active voice, the passive voice, and the middle voice. The active voice takes action (i.e. I counsel my friend), the passive voice receives action (i.e. I am counseled by my friend), while the middle voice “actively participates in the results of an action another initiates” (i.e. I take counsel).

In applying this to prayer, Peterson writes,

I do not control the action; that is a pagan concept of prayer, putting the gods to work by my incantations or rituals. I am not controlled by the action; that is a Hindu concept of prayer in which I slump passively into the impersonal and fated will of gods and goddesses. I enter into the action begun by another, my creating and saving Lord, and find myself participating in the results of the action. I neither do it, nor have it done to me; I will to participate in what is willed.

This practice comes from The Abbey, an online community for lovers of Jesus and yoga. Each month we release two full-length practices and this short practice is part of a longer slow flow. Get in on the goodness at theyogaabbey.com

Super Slow Flow: 30 min. Practice

Welcome to this 30 minute Super Slow Flow Gentle Christian Yoga Practice!

This practice focuses on opening up the shoulders and chest, making it a great practice for those who sit at desks all day. We meditate on a passage from Mark 1 to guide our hearts and minds.

The next morning, Jesus got up long before daylight, left the house while it was dark, and made his way to a secluded place to give himself to prayer. Later, Simon and his friends searched for him, and when they finally tracked him down, they told him, “Everyone is looking for you—they want you!”

Jesus replied, “We have to go on to the surrounding villages so that I can give my message to the people there, for that is my mission.” So he went throughout the region of Galilee, preaching in the Jewish synagogues and casting out demons. Mark 1:35-39


If you're new to yoga and enjoyed this practice, I created a 14-video video series just for you! The Foundations of Yoga: A Jesus-Centered Approach guides you through the most foundational yoga poses equipping and empowering you to grow in your practice. Learn more and purchase the series at https://foundationsofyoga.com.

12 min. Pray Through the Beatitudes

Move into a time of silent meditation or journaling. You can practice this seated and still, or walking.


What happiness comes to you when you feel your spiritual poverty! For theirs is the realm of heaven’s kingdom.

What delight comes to you when you wait upon the Lord! For you will find what you long for.

What blessing comes to you when gentleness lives in you! For you will inherit the earth.

How enriched you are when you crave righteousness! For you will be surrounded with fruitfulness.

How satisfied you are when you demonstrate tender mercy! For tender mercy will be demonstrated to you.

What bliss you experience when your heart is pure! For then your eyes will open to see more and more of God.

How joyful you are when you make peace! For then you will be recognized as a true child of God.

How enriched you are when you bear the wounds of being persecuted for doing what is right! For that is when you experience the realm of heaven’s kingdom.

How ecstatic you can be when people insult and persecute you and speak all kinds of cruel lies about you because of your love for me! So leap for joy – since your heavenly reward is great.

- Matthew 5: 3-12, The Passion Translation

Stretch + Be Still: 12 min. Seated Yoga and Meditation

Matthew 6:6-7, The Passion Translation

Whenever you pray, go into your innermost chamber and be alone with Father God, praying to Him in secret...When you pray, there is no need to repeat empty phrases, praying like those who don't know God, for they expect God to hear them because of their many words.

Take this time to pray and journal through some of these questions.

  • How do I pray? For example, what kind of tone or attitude do I adopt? Do I put on a performance for God?
  • What does it look like to pray like someone who doesn't know God?
  • What does it look like to pray as someone who does know God? As a child of God?
  • Do I pray like someone who doesn't know God?
  • What kind of tone do I take with God?
  • How often do I expect God to hear me because of my performance, forgetting that God hears me because I'm His child, His beloved one?

Christian Yoga Moon Practice: 20 min Restorative Practice

Before and during your period your energy is at its lowest point at the beginning of your period, so this is a restorative practice. Your hormone levels decline quickly to their lowest concentrations, creating the greatest communication between the right and left brain. 

Give yourself extra grace today and a hopeful perspective on your work. What would it look like to love myself exceedingly well today? Here are some examples of what that could look like:

  • Only worry about the one thing in front of me to do, don't get sucked into the overwhelming and scattered world of what's next.
  • Text a friend and ask how they're doing.
  • Take a bath.
  • No sugary dessert tonight.
  • You have permission for more moments like this - quiet, reflective, love-aware

This helps us connect with the unconditional love of God and helps us communicate to the people in our lives who love us.

Take this time to reflect and release.

Christian Yoga for Anxiety: 35 min flow

Anxiety is inherently disconnecting. It disconnects us from our bodies. It disconnects us from Love.

Shame sees this opening made by the disconnection and likes to swoop in so the moment we realize we're disconnected we're also flooded with a sense of shame for allowing ourselves to be disconnected. We should love God better. We should know the Bible better. We should not feel these things.

When we stop feeding anxiety it stops growing. If we are connected to Love in all things, at all times, anxiety loses its authority because "perfect love casts out fear." So the invitation before us today is to notice when anxiety is the authoritative voice, notice when its running the show. Turn and face it. Notice how it feels in your body. Notice what things anxiety is holding hostage. And then choose to plug back into Love. Invite Jesus into that fear. Invite Jesus into the feeling. Welcome the presence of Love and choose to abide in it. Let the power of Love silence anxiety.

"If holding your ground is what you are called to most days, it helps to know your ground." - Kathleen Norris

"Resilience is born by grounding yourself in your own loveliness, hitting notes you thought were way out of your range." - Greg Boyle

One of the symptoms of anxiety is feeling stuck on a mental hamster wheel. You can't stop thinking.

Yoga is a really beneficial tool to alleviate anxiety. This is because yoga is inherently integrative and connective, countering the disconnecting efforts of anxiety. There are a couple aspects of yoga that are especially helpful: slowing down and balancing

"I cannot get God by holding Him off at arm's length like a photography, but by leaning forward intently as one would respond to one's lover. Love so insatiable as the love of God can never be satisfied until we respond to the limit." - Frank Laubach

How do you know if the endless thoughts stand up in the presence of Christ? Talk TO Him about them. Not just yourself. And definitely don't engage with the worry.

"Instead of talking to yourself, form the habit of talking to Christ...No practice we have ever found has held the mind as much as this: making all thought a conversation with the Lord." - Brother Lawrence

John 14:27 (The Passion Translation - TPT)
“I leave the gift of peace with you—my peace. Not the kind of fragile peace given by the world, but my perfect peace. Don’t yield to fear or be troubled in your hearts—instead, be courageous!"

These are the same words God spoke to Moses and Joshua. Jesus is identifying himself as the Son of God. These aren’t just nice sentiments from Jesus, this declaration goes back centuries. Peace is our inheritance.

Phil. 4:6-8 (TPT) 

"Don’t be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude. Tell him every detail of your life, then God’s wonderful peace that transcends human understanding, will make the answers known to you through Jesus Christ. So keep your thoughts continually fixed on all that is authentic and real, honorable and admirable, beautiful and respectful, pure and holy, merciful and kind. And fasten your thoughts on every glorious work of God, praising him always."