Mind-Body Meditation + Mandala Yoga Flow

the body book - cameron diaz - the longevity book - ourbodybook

You are made up of three “selves” — a thinking self, physical self, and emotional self. Your body is connected to your mind, and your mind is influenced by the chemical and hormonal processes in your body, and your emotions are influenced by the way you care for your body and your overall health.

In The Body Book, Cameron Diaz says that this connection, which she calls “the state of being connected”is how your turn knowledge into action:

“By becoming more aware of the relationship between what you do and how you feel, you can begin to make subtle shifts that will encourage more positive shifts. By waking up to the connection that already exists between your mind and body, by strengthening that connection, you will gain understanding about your food and movement patterns relate to your moods, your energy levels, your entire life.” 

With any type of fitness it is important to connect to your body and listen to what it’s trying to tell you.


“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” – MAYA ANGELOU

Start with a warm-up to awaken the body.

what is mandala?

Mandala (Sanskrit: मण्डल Maṇḍala, ‘circle’) is a spiritual and ritual symbol in Hinduism and Buddhism, which represents wholeness.  It can be seen as a model for organizational structure of the Self and the Universe.  The graphic symbol is usually in the form of a circle divided into four separate sections or bearing a multiple projection of an image.  It is used to aid meditation and often exhibits radial balance.

When we practice a Mandala Vinyasa Flow sequence, we make a circle or travel 360 degrees around the mat through a four part sequence. The sequencing may have a single focus, such as opening the hips, or combine multiple areas of focus. Because it may be confusing, I have added ALL the poses in a sample mandala sequence.

FULL Mandala Sequence – Directions

Begin with a warm-up to awaken the body. It’s easy to tear muscles in yoga, so give yourself time to ease into the postures without pushing too hard.

• Complete the right side (as shown below), start to finish. You will end up at the back of your mat.
• Complete the right side again to end at the front of your mat (as shown below).
• Complete the left side, start to finish. You will end up at the back of your mat.
• Complete the left side again to end at the front of your mat.
• Repeat 1-3 times (repeat same sequence or advance postures each Mandala).
• End with a cool down sequence.

Follow along with the sequence in the pictures below.

Yoga Flow #TheBodyBook
Yoga Flow #TheBodyBook

Learn more about meditation and yoga: The Den Meditation: Bringing Meditation to the Masses, 5 Yoga Poses for Self-Care, and How to Create a Mindful Breathing Practice.

COREEN MURPHY is a yoga and wellness blogger at CoreenMurphy.com. As an former national team gymnast and yoga practitioner, health is at the forefront of Coreen’s life. Her formal education is rooted in psychology, but through research, experience, and yoga, she began to more deeply understand the interconnected nature of biology, psychology, and sociology. Her healthy lifestyle blog shares ways to eat, drink, and practice yoga in a way that is healthy, creative and mindful. Connect: Instagram / PinterestTwitter