Mindful Movement

Yoga
Yoga is for everyone! Many types of yoga exist – most forms range in intensity from light to moderate. Yoga is aerobic, low-impact, muscle-strengthening, and improves balance. A one-hour yoga class provides over one-third of the weekly amount of recommended physical activity for adults and older adults.

Walking Meditation
Walking meditation is the perfect all-around exercise – benefiting both your body and your mind. Any activity can be done mindfully, but walking is especially well-suited to developing mindfulness and improving well-being. An added advantage is that walking meditation can be easily incorporated into the modern lifestyle.

Tai Chi and Qigong

Tai Chi is a gentle practice that involves slow movement, mindfulness, and controlled breathing. Benefits of Tai Chi include improving balance, reducing pain, and improving some chronic disease. Tai-chi can be classified as light or moderate-intensity, depending on your level of fitness. Tai Chi and Qigong have similar roots. Tai Chi is more complex and focuses on form, while Qigong is a free-form practice.

An in-depth guide to mindful movement from the Mindful website. Includes three guided practices.

National Center for Complementary anad Integrative Health (NCCIH) brief on yoga as a relaxation technique. Describes benefits and research on the use of yoga for wellness and a variety of stress-related ailments.

Provides online, on-demand yoga courses and routines of every style and variety. Monthly, annual, or premium membership plans with a 7-day free trial.

Yoga routines, a glossary of yoga poses, articles on the basics of yoga and meditation, and resources for teachers of yoga.
Now associated with the journal Outside. While full access requires a membership, a fair amount of content is available for free.

A brief introduction to walking meditation with a 9-minute guided practice.

One of the “pathway to happiness” practices recommended by the Greater Good Science Center – an institution affiliated with the University of California, Berkeley. Includes references.

A five-minute guided walking mediation by the venerable mindfulness teacher, Jack Kornfield.

Evidence-based information about Tai Chi from the National Center for Complementary and Integrative Health. Includes references.

An evidence-based primer on the basics and benefits of Tai-Chi, from Harvard Health.

Informational page from the VA’s Whole Health Library. Explains the what, why, and how of Tai Chi and Qigong. Provides links to references, informative websites, and a few free videos for beginners.

Evidence-based information about qigong from the National Center for Complementary and Integrative Health. Includes references to research.

A thorough description of the history, methods, and benefits of qigong.