Explore three qualities through your physical body! Read below for an introduction and click the buttons below for a deeper dive into specific qualities.
We can infuse any embodied practice, including Yoga, with an awareness of qualities which might deepen our spiritual growth. Each trait can be invoked in any and every pose we do. Practicing these qualities on the mat helps us integrate these qualities into our being. This gives us a greater chance of continuing to exude the qualities we’ve cultivated in the world beyond our mat. There is no ‘perfect pose’ for any given middah. Rather, we can take the same exact sequence any given day and infuse the practice with whatever kavanah (direction or intention) we wish to cultivate within ourselves.
Click-through the buttons above to explore three middot, Anava, Menuchat Hanefesh, and Netzach, through various postures (images at bottom of page).
Each of these middot must balance with its opposite to work in harmony together. To cultivate only one quality to its extreme is detrimental to our growth and antithetical to the idea behind cultivating and developing character traits in the first place. In the Mussar tradition, we each have our own life’s curriculum, with our own strengths and our own challenges. The goal is to create balance by engaging with our traits as we grow and change.
When we approach these qualities or middot by strengthening our kinesthetic understanding of each principle, we are able to engage with these middot in our lives from an organic, embodied, grounded place.
While we do not have an asana (posture) practice in Judaism, many teachings from the Jewish mystical tradition place great emphasis on the deep connection between body and soul. According to the Hasidic rebbes, every day-to-day activity is for the purpose of connecting our physical beings to our spirit, and for revealing divinity on the physical plane. In fact, the rabbis of the Talmud are said to have spent the hour before morning prayer in ‘movement’ or ‘meditation.’ (Berachot 30b).
This is where Yoga comes in. The Sanskrit word Yoga means “to merge, join or unite”. It refers to the unification of the “soul with the eternal truth.” The word Asana means “holding the body in a particular posture with the bhavana or the thought that God is within.” When we infuse our Yoga practice with teachings from the Jewish tradition, we are not practicing ‘Jewish Yoga,’ rather, we are bringing our whole selves to our practice.
The popularization of Yoga in the west has awakened a yearning among Jewish Yoga practitioners to connect our physical practice to the spiritual teachings of our own faith. For some practitioners this happens organically, for others, the invitation to connect the two is a long-awaited opportunity to feel at home in a body-based spiritual practice.
The practice of Yoga is one of many physical practices that can support us in bringing our attention to the present. This toe. This breath. This line of energy from the lesser trochanter through to the inner arch of the foot. Our Yoga practice is a means for us to enter more deeply into awareness of all aspects of ourselves.
We are most joyful and whole when we can bring our whole self to the world. When we connect our personal practices for fitness and well-being with our spiritual practices, we can practice Yoga, dance, run, move, sweat, laugh, learn, meditate, rest and restore without leaving our Jewish selves behind. We can show up in our Jewish body-souls to our practices for well-being with an integrated sense of presence.
 Geeta Iyengar, Yoga: A Gem for Women (Timeless Books: Palo Alto, California, 1990), 9.
 Ibid., 25.
Throughout this guide, we will refer to the following poses:
Forward Bend - Uttanasana (Fig. 1)
Triangle - Utthita Trikonasana (Fig. 2)
Mountain Pose - Tadasana (Fig. 3)
Downward Facing Dog - Adho Mukha Svanasana (Fig. 4)
Seated Twist - Marichyasana III (Fig. 5)
Hand to Big Toe Pose - Supta Padangusthasana (Fig. 6)
Warrior II - Virabhadrasana II (Fig. 7)
Warrior I - Virabhadrasana I (Fig. 8)
Warrior III - Virabhadrasana III (Fig. 9)
Tree Pose - Vrksasana (Fig. 10)
Side Angle - Parsvakonasana (Fig. 11)
Head to Knee Forward Bend - Janu Sirsasana (Fig. 12)
Seated Forward Bend - Paschimottanasana (Fig. 13)
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