Gentle hatha yoga postures performed lying on the floor, with full attention to the sensations in the body right now. In MBSR yoga is not physical training, but meditation in movement. Kabat-Zinn deliberately made it non-injuring: no "pushing through", only exploration of the edge of sensation.
Step-by-step guide
- Lie on the mat; begin with awareness of the contact of the body with the floor
- Perform simple movements (raising the legs, bending the knees, cat-cow, "corpse pose") slowly, in sync with the breath
- In each pose, pause and inquire: what does this body feel right now?
- Notice thoughts about "correctness" — and return to the sensations
- Close in Shavasana — full relaxation with open attention
When to use
- Weeks 3–4 of MBSR
- For people with limited mobility or chronic pain
- Teaching presence through the body; as an alternative to sitting meditation
Key phrases
Work at the edge of the comfortable, not beyond it. Pain is a signal to stop.
Follow-up questions
Yoga in MBSR is meditation that happens to take the form of movement.
Alternative phrasings
There is no correct pose. There is only what you notice in this pose right now.
Warnings
- ⚠️ Strictly not through pain — especially with musculoskeletal injuries
- ⚠️ Offer adaptations for people with mobility limits
Source: Kabat-Zinn, J. (1990). Full Catastrophe Living, Part I, Ch. 7
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.