What is Metta Yoga?

Metta yoga, also known as "loving-kindness yoga," combines the physical practice of yoga with the ancient Buddhist practice of Metta, or loving-kindness.

This practice focuses on cultivating compassion, love, and kindness toward oneself and others through mindful movement, meditation, and affirmations. Metta yoga supports emotional healing, fosters self-acceptance, and deepens the connection to oneself and the world.

What sets metta yoga apart is its explicit focus on emotional and spiritual dimensions. It emphasizes developing positive emotions and a sense of interconnectedness, making it a powerful practice for personal growth and community connection.

Origins of Metta Yoga

The concept of metta originates from Buddhist teachings, where it is one of the "Brahmaviharas," (sublime states of mind). This ancient practice of cultivating loving-kindness involves directing positive thoughts and well-wishes toward oneself and progressively outward to loved ones, neutral individuals, and even difficult people.

While yoga and metta evolved in different traditions, metta yoga emerged as a modern integration of these practices. By incorporating the principles of loving-kindness into traditional yoga, metta yoga creates a practice that nurtures both the body and heart.

Practicing Metta Yoga

Metta yoga blends physical postures, breath work, and meditation techniques to cultivate love, compassion, and emotional resilience. The practice involves moving mindfully through poses while focusing on positive intentions and affirmations of loving-kindness.

Metta Meditation: Repeating phrases such as “May I be happy, may I be healthy, may I be free from suffering” during meditation or postures.

Heart-Opening Poses: Practicing postures like cobra pose or camel pose to embody love and openness.

Gentle Flow Sequences: Moving slowly and intentionally to reflect kindness toward oneself.

Affirmations: Using positive affirmations during breath work and poses to reinforce compassion and self-love.

Common Practices

Metta Meditation: A guided or silent practice of sending loving-kindness to oneself and others.

Heart-Opening Sequences: Gentle movements and poses designed to open the chest and encourage emotional release.

Pranayama: Breath practices like dirga pranayama to calm the mind and deepen emotional connection.

Affirmation-Based Yoga: Incorporating kind and loving thoughts into each movement and pose.

Common Poses

• Mountain Pose (Tadasana)
• Child’s Pose (Balasana)
• Cobra Pose (Bhujangasana)
• Seated Forward Bend (Paschimottanasana)
• Corpse Pose (Savasana)

Pranayama Practices

• Dirga Pranayama (Three-Part Breath)
• Nadi Shodhana (Alternate Nostril Breathing)
• Loving-Kindness Breath: Inhaling love, exhaling compassion to others.

Metta Yoga Suitability

Experience Level: Beginner-Friendly, Suitable for All

Physical Demand: Gentle Movement

Mind-Body Engagement: Primarily Meditative

Adaptability: Highly Adaptable

Focus Area: Emotional Healing, Compassion, and Spiritual Growth

Notes on Metta Yoga

Practicing metta yoga encourages emotional resilience, fosters a sense of interconnectedness, and supports emotional healing.

By combining loving-kindness meditation with yoga, practitioners can enhance self-awareness, reduce stress, and build empathy. Regular practice nurtures inner peace, self-acceptance, and compassion for others.

Similar Styles

Mindfulness Meditation, Bhakti Yoga, Yin Yoga, Restorative Yoga

Equipment

Required: Yoga Mat

Nice to Have: Meditation Cushion, Blanket

Optional: Eye Pillow, Mala Beads

References and Resources

‘Loving-Kindness: The Revolutionary Art of Happiness’ by Sharon Salzberg: A comprehensive guide to the practice of Metta meditation.

‘Yoga for Emotional Balance’ by Bo Forbes: Explores how yoga supports emotional healing, including techniques relevant to Metta Yoga.

‘The Miracle of Mindfulness’ by Thich Nhat Hanh: A foundational book on mindfulness and compassion in daily practice.

Workshops and retreats incorporating Metta Meditation and Yoga are offered at centers such as Kripalu and Spirit Rock Meditation Center.