This Yoga Movement Increases Awareness and Trust in Your Body

My inner ear always perks up when I hear an instructor say that my next yoga movement can be intuitive. This usually happens while the class is moving through Cat-Cow, pedaling it out in Downward-Facing Dog, or sometimes standing strong in Warrior 2 with our arms noodling like a rushing river.

It’s an invitation that I find liberating—I close my eyes, feel fully into my body, and just let go. I know this is not the case for everyone. But I very much believe that if you can give yourself permission to go there, then incorporating freeform movement into your practice is one of the best ways to make it authentically yours.

If you ask yoga teacher Joy Prater of Yoga With Joy, allowing yourself to move freely comes with benefits that spill off your mat and into the rest of your life as well. “The body, mind, whole-being awareness that develops from practicing intuitively in this way encourages a sense of clarity and awareness in daily life,” say Prater. Intuitive movement not only builds your sense of physical awareness, since moving your limbs and core with no instruction requires that you tap into your body, but bolsters self-trust and confidence.

You are the only one who knows what feels right to your body. When you allow yourself to embody that knowing, listening to that inner voice becomes easier and easier, on and off the mat.

How to Practice Intuitive Yoga Movement

Yoga teacher Helen Maria Faliveno is also an advocate for intuitive movement and agrees that Cat-Cow is a perfect starting point. “I encourage people to move in different lines and patterns than they usually would,” she explains. This translates to moving your hips from side to side, making circles around your mat and sinking back toward your heels, or whatever else seems right.

“Standing poses are also great, as you have the stability from the feet, which can feel grounding and comforting enough to let the upper body explore,” explains Faliveno. This can look like waving your arms, rolling your shoulders, or simply swaying from side to side.

If you feel intimidated by intuitive movement, both teachers suggest starting small. Prater notes that you can opt for stillness or simply wiggling your fingers and toes or taking gentle neck rolls. Faliveno suggests keeping an anchor point, such as your feet grounded on the mat, and exploring with the rest of your body.

“How far can you reach? What happens when you twist? What if a forward fold was also a chance to swim or explore with your arms?” Faliveno lists. “Intuitive movement doesn’t have to be big or wild. It can be subtle. One small shoulder roll that feels relieving counts.”

Practicing at home can also help you get more comfortable with self-inspired movement before trying it in a studio class. Although yoga is never about performance, the inclination for comparison might still be there. Get still and safe in your own space and see what movement comes. Then maybe you take it into your next class.

The goal is to not think too much about whether you’re doing it right or how it looks—it’s all about how it feels. Faliveno adds that your body knows what it needs in a way a teacher cannot, which is why room for discovery with freeform movement is so essential here. Intuitive movement is a reminder that your body, mind, and practice are entirely your own.

As she puts it, “If it feels good, lean into that.”