Across cultures and continents, the most transformative mindful movement practices are the ones that connect body and mind. From cool Amsterdam to the wilds of Africa, our global wellness experts reveal the signature practices they rely on to restore, rebalance and create lasting change…
Pranayama Breathing
The effect: You may assume you’re an expert at breathing, given you’ve been doing it your entire life. But for many of us, chronic stress and static, screen-bound living keep us locked in short, shallow breaths with the diaphragm refusing to move quite the way it should. Pranayama is your way back to better breathing. Through techniques like alternate nostril breathing (Nadi Shodhana) or the soft, controlled Ujjayi breath used in yoga, you retrain the body to move the diaphragm fully. The benefits are both immediate and cumulative: improved lung capacity, greater mobility and a scientifically proven shift in mood, sleep and overall mental clarity.
Experience it: Amid the serene greenery of lush Layan Life by Anantara, moments from Phuket’s tranquil shores, guided Pranayama sessions form a key part of this luxury wellness retreat’s mindful experiences and iconic longevity programme, offering a gentle reminder that the most powerful movements are often the most subtle.
Tai Chi
The effect: The gentle flow of Tai Chi’s slow, continuous movements – known as forms – is calming even to witness. Rooted in ancient Chinese tradition, this deeply restorative practice works by synchronising breath with movement so that each shift of weight, rotation of the torso and extension of the limbs is performed with precision, purpose – and minimal strain. Consider it a mindful path towards better balance, co-ordination and mobility. Studies have shown regular practice can reduce cortisol levels and support cardiovascular health.
Experience it: At Elysia Wellness Retreat in Australia’s Hunter Valley, a sunrise Tai Chi session gently awakens the body as the day itself begins to stir. Breathe in the panorama as the soft morning light warms sweeping hillsides and endless skies brighten to blue over vineyards below. It’s an unforgettable experience that encapsulates Elysia’s broader philosophy towards wellness; that sustainable health begins with balance.
Hiking
The effect: It’s easy to underestimate the power of a brisk walk. But throw in some challenging terrain and breath-taking scenery and you’re reminded why hiking is the GOAT of accessible exercise. From core stability to cardiovascular health, the physical benefits are too well-established to warrant listing, but once again it’s the power of nature that elevates hiking to something ritualistic. Shown to measurably reduce cortisol levels, improve mental clarity and activate parasympathetic activity in our nervous systems, the connection to nature makes it mindfulness in motion.
Experience it: From The Royal Livingstone Victoria Falls Zambia Hotels by Anantara, set on the banks of the Zambezi River, the ritual begins at your doorstep. With direct access to the Victoria Falls World Heritage site, follow mist-laced trails through rainforest and down into the gorge, where the distant thunder of Mosi-oa-Tunya draws you forward as rainbows await, suspended in the falls ahead.
Moving Meditation
The effect: One for those of us who’d like to find stillness but struggle with being, well, still. Moving meditation offers a more fluid path into mindfulness, using rhythm and repetition to quiet the mind while gently engaging the body. By focusing on breath in motion – whether through walking, stretching or even dancing – it becomes easier to stay present, softening mental noise without the pressure to stay statuesque.
Experience it: At Avani Museum Quarter Amsterdam, this idea takes shape through This.Is.Eden, a guided sensory mindful experience. Set to electronic music and delivered through personal headphones, the session blends breathwork, light movement and immersive sound to create a deeply considered, almost meditative journey. Led by founder Kim van Haaster, sessions take place within the hotel or, weather permitting, outdoors in nearby Vondelpark, offering a rare moment of stillness within the city. For a more private experience, guests can also access the same guided sessions in-room via the app or website.
Wild Yoga
The effect: Sometimes the power of movement lies not in just the what, but also the where. So, while yoga-with-an-ocean-view is intensely Instagrammable, it gives you more than a pretty social post. While there’s an endless array of evidence to prove yoga’s benefits for body and mind, a growing enclave suggests that taking our flow outdoors may amplify the benefits when it comes to how we feel. In fact, some research has suggested that al fresco sun salutations may be better at reducing stress and enhancing your mood more than their indoor equivalent. The good news – the beach isn’t a dealbreaker. If you’re bringing your practice home with you, a back garden will do just fine.
Experience it: For the five-star al fresco experience, consider Anantara Maia Seychelles Villas where beach Hatha yoga forms part of their wellness retreats. Move with the rhythm of the Indian Ocean as the sound of lapping waves act as nature’s white noise while soft sands shift beneath your feet – a gentle way to work on your balance; literal and otherwise.
Muay Thai
The effect: Known as the Art of Eight limbs, Thailand’s national sport is rooted in the idea of presence under pressure. More than just kickboxing, it is an inherent part of Thai culture and identity; a martial art with deep meaning that harnesses key elements of mindfulness such as awareness, control and calm composure.
Experience it: Release your inner warrior and uncover a deeper sense of focus and control at the rooftop gym of Anantara Lawana Koh Samui. Led by professional coaches, each session unfolds against a backdrop of swaying palms and the sunlit sands of Chaweng Beach below, transforming training into a purposeful mindful experience.
