Heart

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 for Bedtime: Guided Prayer of Examen

Download the Prayer of Examen by clicking this link here

This beautiful guided prayer provides a way of noticing where God shows up in your day. We'll begin this practice with some gentle standing movements and then come to the mat for 3 restorative poses. Make sure to have a pillow and block (or a couple sturdy books) with you. 

15 min. Love Meditation | Yoga When You Need a Tender Touch

This entire practice takes place seated or reclined, so it is the perfect companion to the end of a long day or those moments you just need to be still, soft, and open with yourself and the Lord. Throughout this practice, we meditate on one specific aspect of love – physical touch. 

God put on skin and became a human being – that we know and celebrate yearly at Christmas. But that God-Human, like all humans, required physical touch in order to survive and thrive. It didn't stop there though. The healing power of physical touch became part of His ministry, a way to deliver healing body + heart + mind. Jesus never became too holy or too mature to touch others or allow others to touch him.

It brings me to tears to think of the moment Jesus shared with his fearful disciples three days after his crucifixion. He was alive, miraculously, and in the room with them where they were hiding. Despite seeing Jesus and hearing Jesus, Thomas still could not believe that Jesus was alive. So Jesus invited Thomas to touch him, to run his fingers along the holes in his hands and the hole in his side. He invited Thomas to touch his woundedness and be healed of his disbelief.

And so that's the inspiration for this short slow practice – the recognition that physical touch is a powerful communicator of intimacy. Touch can heal disbelief, fear, anxiety, and all the hidden places shattered by the ugliness that impacts our lives.

We spend this whole practice seated or reclined on the floor with one hand making contact with our body at all times. Like I said, it's different, but it's pretty holy and healing.

Psalm 17:8 (TPT)

Protect me from harm;
keep an eye on me like you would a child
reflected in the twinkling of your eye.
Yes, hide me within the shelter of your embrace,
under your outstretched wings.

Jeremiah 31:3 (NLT)

Long ago the Lord said to Israel: "I have loved you, my people, with an everlasting love. With unfailing love I have drawn you to myself."


 

Christian Yoga Deep Stretching & Relaxation: 20 mins.

strengthen your body + calm your mind + open your heart + connect with God

Flow Description

This twenty minute gentle yoga practice is full of deep easy stretches, perfect for winding down after a long day, or some deep stretching after a cardio workout! All the poses are seated which means you can do this right in bed ;)

There is a lot of silence built into this practice, a lot of space without my words so that you can wait on God, for His words.

Let’s ask Him for real goodness in our circumstances right now. Let’s choose to submit and surrender to it. Let’s ask for the Holy Spirit to fill us with Joy and not just happiness…Joy in the most trying and confusing of circumstances. Let’s make space for him to cultivate that in us. For us to quiet the chatter, calm the fear, and breathe in His goodness.

Scripture

“Humans are satisfied with whatever looks good; God probes for what is good.” – Proverbs 16:2 {MSG}

 

“Don’t fret or worry. Instead of worrying, pray. Let petitions and praises shape your worries into prayers, letting God know your concerns. Before you know it, a sense of God’s wholeness, everything coming together for good, will come and settle you down. It’s wonderful what happens when Christ displaces worry at the center of your life.

Summing it all up, friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious – the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse. Put into practice what you learned from me, what you heard and saw and realized. Do that, and God, who makes everything work together, will work you into his most excellent harmonies.” – Phil. 4: 6-9 {MSG}

Prayer

God, we don’t want that thing that looks satisfying in the moment but is just going to leave us empty, hungry, still searching for something better. We want the kind of perfect provision that only comes from you. We want to sow and reap good fruit, not fruit that dies in season. And so we’ll wait, hands open, hearts humbled, for the thing that is so unbelievably good through and through.

Amen.