4 Mind-Body Exercises Besides Yoga

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Mind-body exercises are very popular right now. A watered down version of yoga that focuses on movement and meditation, instead of spiritual exploration has exploded in the West. Yoga studios have popped up all over America, and almost every fitness center offers at least a few yoga classes. Yoga variants have also become prevalent. Cardio yoga, hot yoga, aquatic yoga, acroyoga, partner yoga, the list goes on and on. For some people, however, yoga is not something they enjoy or something in which they are physically capable of participating.

Despite what many Westerners seem to think, mind-body exercise is not synonymous with yoga. Yoga is only one form of mind-body exercise. Mind-body exercise is “physical exercise executed with a profoundly inwardly directed focus” and contains at least two of the five characteristics of mind-body exercise: (1) inner focus, (2) concentration on muscular movements, (3) synchronization of movements with breathing patterns, (4) attention to form and alignment or (5) a belief in a form of “life energy” such as chi or prana. As such, one can argue that any form of exercise could take on a mind-body dimension. A runner who focused on their muscle movements and breathing pattern could technically be considered to be taking part in a mind-body exercise. This, however, is not what most people are looking for when they seek out mind-body exercises. They want something that is a little different from ordinary exercise. They want exercises that are built around the idea of the mind-body complex, not exercises that can be turned into mind-body exercises. Here are four mind-body exercises besides yoga.

Qi Gong

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Qi gong is a form of gentle, low impact mind-body exercise that is composed of repetitive movements. Qi gong focuses on not just external, bodily movements but also internal movements called neigong. These internal movements are believed to move your chi, or life energy, through the various meridians in your body. Balanced and healthy chi is believed to be a key component of mental and physical health. To assist in balancing a person’s chi, qi gong exercises are based on the Chinese elemental scheme. This system has five elements: wood, earth, water, fire and metal.

Qi gong can also be used as the basis for a form of traditional medicine. Like acupuncture and reiki, qi gong healing works to clear out energy blockages and help balance a person’s chi. Even regular qi gong has a number of benefits. Qi gong is known to loosen tight muscles, improve cardio-pulmonary function and prevent joint injury by increasing a person’s flexibility and balance.

Pilates

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Pilates is often regarded as yoga’s slightly more athletic cousin, but it is actually a completely different exercise. Yoga comes from ancient India and originated as a form of spiritual study more than the physical exercise that it is used as in the West. True yoga focuses very little on the asanas, or movements, that make up almost the entirety of Western yoga. Instead, yoga is meant to focus on meditation, breathing and forming a connection to the Divine. Pilates, on the other hand, was created by Joseph Pilates in the early 20th century. Pilates believed that the health of the human mind and physical body were interrelated. His system, later named for him, used a combination of body weight exercises and equipment such as cables. Each piece of equipment or apparatus was designed to stretch and strengthen the body as well and increase a person’s body alignment and core strength. Pilates original exercises were later improved and modified, but modern pilates remains true to Joseph Pilates’ original vision and focuses on breathing, concentration, control, centering, flow, precision, body alignment, relaxation and stamina.

Gyrotonics

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Gyrotonics is a relatively new form of mind-body exercise. It is similar to pilates in that it involves specialized equipment. Unlike pilates, however, gyrotonics focuses on working in arcs and spirals.

Gyrotonics is a method of mind-body exercise that “addresses the entire person, opening energy pathways, stimulating the nervous system, increasing range of motion, improving strength and movement efficiency.” Gyrotonics exercises are meant to flow from one movement to the next and to move the joints through their entire range of motion without jarring or compressing the joints to create “balance, efficiency, strength and flexibility.”

Gyrokinesis is a sister discipline of gyrotonics. Gyrokinesis is “a movement method that addresses the entire body, opening energy pathways, stimulating the nervous system, increasing range of motion and creating functional strength through rhythmic, flowing movement sequences…[to coordinate] movement, breath and mental focus.” Both gyrokinesis and gyrotonics are still relatively unknown, but they are growing in size with more than 4,000 studios worldwide now offering gyrokinesis and gyrotonics classes.

Martial Arts

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Martial arts are the epitome of a mind-body workout, but few people think of them when they hear the words “mind-body exercise.” Marital arts generally fulfill every characteristic of a mind-body exercise: rigorous focus is needed to practice martial arts correctly; concentration on muscle movements is essential for both correct form and safety; much of the power behind martial arts movements relies on form and bodily alignment; breathing patterns are emphasized with exercises such as Aikido’s tai sabaki sequences and the kiai’s that end strikes or kata sequences; and multiple martial arts disciplines involve at least some focus on chi, though the emphasis varies.

Martial arts are not just for those who are looking to learn self-defense or compete in competitions. They are also not just for children or athletic adults. Martial arts can be done slowly and in a low-impact setting with a focus on smooth movements, balance and breathing. The classic example of this is tai chi. Yes, tai chi is a martial art. Most Westerners are only familiar with its slow, smooth form, but when the movements of tai chi are sped up to full speed, it resembles the martial arts Westerners are more familiar with. Aikido is also an option for those who are not interested in the sharp movements of tae kwan do or the wrestling of jiu jitsu. Aikido can be used as a “traditional” martial art, but with its emphasis on circling movements and defense, aikido can also be used as moving meditation like tai chi.