Ishvara Pranidhana (Surrender) – Meditation June 2022

Good Morning Yogis! We are on the last day of this round of daily positive practices from the Niyamas. We first practiced the fifth of the NiyamasIshvara Pranidhana / surrender by revisiting OM. As we discussed in our intro, Ishvara Pranidhana is the most difficult of the Niyamas to understand and practice, but also one of the most rewarding. So, today we will work again on the challenging practice of acceptance in difficult times.

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Ishvara Pranidhana Day today, my meditation for the day is a Guided Meditation on Surrender.

looking down park path twisting through green leafy trees with brown branches cool perspective - ishvara pranidhana surrender acceptance Quote: Happiness can exist only in acceptance. - George Orwell
Happiness can exist only in acceptance. – George Orwell

Today’s Daily Yogi Practice is to practice acceptance when something bad or less-than-positive happens today. Try a deep breathing exercise when you encounter a problem. If you lose your temper, perhaps try to step outside yourself and see yourself reacting to a difficulty, and ask yourself if your reaction was productive. If it is possible, try seeing the silver lining for potential for growth in a bad situation. If you are practiced in religious faith, perhaps try praying for your own peace, calm, and understanding instead of a solution to a problem you are facing. Again, this is a journey and this particular practice today is one of the most difficult, so be gentle with yourself. If at first you do not succeed, evaluate what your reaction contributed, and try again next time. Treat this as an experiment, and see how you feel later after trying different approaches to problems that arise.

Advanced Yogis who incorporate Ishvara Pranidhana into their lives may begin seeing difficulties as challenges to overcome, and opportunities to practice managing our responses. This is one of the keys of long-lasting happiness, since getting upset often does nothing to help a bad situation and only makes things more difficult for ourselves. Instead, try to stay calm, and do not allow a negative encounter to draw you into negativity. Of course, this is easier said than done! Remember, it is a journey.

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Please comment to share how this exercise impacted you. Feel free to share your successes or your struggles with this challenging practice. Always remember, be kind!

Svadhyaya (Self-Study) – Meditation June 2022

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts. One of my favorite quotes from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices, is “Negative thoughts can be neutralized by positive thoughts”. Today we will revisit the power of positive thinking with a meditation on positive thinking, and a quote from Buddha

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Svadhyaya Day today, our meditation is a Positive Energy Guided Meditation.

Today’s Daily Yogi Practice is to reflect on the today’s quote on positive thinking. Or, feel free to reflect on quotes from your own religion’s sacred texts.

Today’s Quote on the power of our thoughts

orange and blue sunrise with glowing clouds and airplane contrails over colorado state park gray paved road with scattered green leafy trees - svadhyaya self-study positivity positive thinking Quote: Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. - Mary Lou Retton
Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. – Mary Lou Retton

Journal DaY

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I do not typically make a personal reflective journal entry every day, but I am pleased to be reminded to keep up with this on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far. Or, one of my recent


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Please comment and share your thoughts on the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Tapas (Discipline) – Meditation June 2022

Good Morning Yogis! Today is Tapas or Discipline Day! We are continuing on with weaving practice of each of the Niyamas into our day. This is our third Tapas or Discipline Day since the last intro challenge. On our first/intro Tapas Day, we made a goal that was important to us, and we have checked on our progress and/or made new goals each Tapas Day. If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge!

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Tapas day today, try a Morning Motivation Guided Meditation.

Now, we are going to have a bit of tough love here. We are nearly half way through the year and have had quite a few Tapas Days.. if you have not kept up with your habit from our first day, we really need to be honest with ourselves. If you have always wanted to speak French but it just is not happening for you.. you need to put in the time and effort to learn French! You will never just magically wake up one day with your dream at your feet, you need to put in the work. You can sign up for classes at a local community college or adult education center, get a free language app (this is my daily practice – I am on a streak of over 550 days! follow me @TarrynTyler), get an audio-course to learn on your commute, maybe all three, whatever works for you! Thomas Edison said “Success is 10% Inspiration and 90% Perspiration” and I also enjoy articles on Discipline over Motivation. I do best with sticking to my goals by planning them for first thing in the morning. If you cannot make mornings work, plan it into your day like a doctors appointment or other meeting you cannot miss – put it on your calendar, set alarms and reminders, etc. DO IT!
PS building discipline is hard at first, but if you keep at it, it WILL get easier!

Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

bright blue alpine creek bordered by snowy river banks and pine trees - tapas self-discipline motivation Quote: Discipline not desire determines your destiny. - Anonymous
Discipline not desire determines your destiny. – Anonymous

Today’s Daily Yogi Practice is to monitor our daily habit goals, and set a new one if needed. If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge! There are many free Apps for 30 Day Challenge workouts. My favorite is a free app called 30 Day Butt, which allows the pop-up phone notifications I love so much. We are also starting our intro Challenge again soon – 30 Day Yoga Challenge of Intro Philosophy, Poses & Positivity. Register and find our Current Challenge Group if you would like to join!

NEXT INTRO CHALLENGE August 2022

Days
Hours
Minutes
Seconds

Please comment and share how you are doing. Have you kept up with your new habit? Are you changing your systems or perhaps setting a new meaningful goal? Always remember, be kind!

Santosha (Contentment) – Meditation June 2022: Mindfulness

Good Morning Yogis! Today is Santosha / contentment Day. Today we are going to revisit Mindfulness, a concept and practice that relates to Santosha.

Mindfulness

Mindfulness is fully being present or “in the moment” without distractions, and observing your inner and/or outer world without judgment. This is a practice embraced by both Eastern Philosophy and Western Psychology as key for both contentment and stress reduction. Many enjoy Yoga because it brings Mindfulness with focus on breath, moving between poses, and being present in our bodies. Mindfulness can help reduce anxiety, remain calm in stressful situations, support positive thinking, and increase the quality of our lives.

More on Mindfulness and Benefits

Psychology Today – Understanding, Practicing, and Benefits of Mindfulness

Mindful – Getting Started with Mindfulness (and Meditation)

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For our Mindfulness-focused Santosha Day today, our meditation is a  Mindfulness Guided Meditation.

cool perspective close-up of light green evergreen spruce tree needles - santosha contentment mindfulness present moment Quote - Always hold fast to the present. Every situation, indeed every moment, is of infinite value, for it is the representative of a whole eternity. - Johann Wolfgang von Goethe
Always hold fast to the present. Every situation, indeed every moment, is of infinite value, for it is the representative of a whole eternity. – Johann Wolfgang von Goethe

Today’s Daily Yogi Practice for Santosha Day is to try to practice Mindfulness. Like many other challenging mental practices in Yoga like Aparigraha, remember this is a journey and be patient with your progress in this difficult practice, especially if it is new for you!

PS calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

  • Go on a walk, and perhaps literally stop and smell the roses.
  • Take a run and feel the wind on your face.
  • Being around water is especially calming, maybe head out for a walk down the beach, around a lake, or by a river.
  • Go for a hike and appreciate the beauty around you, rather than focusing on finding a perfect selfie spot.
  • Take note of your thoughts during a stressful situation, and observe them without judgment rather than getting caught up with them.
  • Bring Mindfulness to your eating by paying attention to all five senses, chewing slowly, and truly enjoying every bite!
  • Sit quietly, and go through all of your senses one by one to appreciate your surroundings.
  • Try a body scan, especially in Shavasana after Asana practice, in a comfortable chair, or before bed.
  • Check out more Mindfulness practices from Mindful.org

Please remember Mindfulness is a difficult practice, so please be gentle with yourself!

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Please comment and share how your Santosha Day went focusing on Mindfulness. Please share any favorite practices or tricks! Always remember, be kind!

Saucha (Purity) – Meditation June 2022

Good Morning Yogis! We are restarting the Niyamas for our daily practices with Saucha or Purity Day.

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Saucha Day today, my meditation for the day is a Cleansing Guided Meditation.

cool perspective snow clouds over pine trees mountain snow cloud - saucha purity clean cleanliness self-care Quote: Self-care is not self-indulgence, it is self-preservation. - Audre Lorde
Self-care is not self-indulgence, it is self-preservation. – Audre Lorde

Today’s Daily Yogi Practice is a deep cleaning or pampering of our bodies for Saucha Day. Need some ideas?

  • Enjoy a long shower or bubble bath.
  • Maybe give yourself a pedicure, with a warm foot soak and lotion massage after, whether you paint your toes or not.
  • Perhaps try a tooth whitening treatment.
  • Relax with a face mask and cucumber slices over your eyes.
  • If you want to try a new Ayurvedic practice, maybe try oil-pulling (I recommend 2-15 minutes, not 20-30) with coconut oil.
  • If the days of social distancing are done, maybe book a last-minute facial or salon treatment of your choice.
  • Clean your insides with a clean-eating day – no junk food, or perhaps try another clean eating diet method or cleanse of your choice.
  • Whatever practice feels right for you to integrate Saucha into your day.

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Please comment and share how you decided to practice Saucha today. How did it make you feel? Always remember, be kind!

Meditation June 2022: Ishvara Pranidhana (Surrender) – OM

Happy Friday Yogis! We are on the last day of this round of weaving practice of each of the Niyamas into our day. Today we will practice Ishvara Pranidhana / Surrender focusing on the literal translation from Sanskrit – surrender to all-pervading consciousness and its vibration/sound/representation OM.

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June. For Ishvara Pranidhana Day today, we will get our OMs on! I am going to practice a Guided Meditation with some OMs!

light blue om symbol on dark blue background
Om – Sanskrit

Today’s Daily Yogi Practice is to practice some OMs for Ishvara Pranidhana Day. OM is pronounced as a very long A-U-M or OOOM, not like “on” with an m. OM is familiar in the East, but often the only exposure for those in the West is at Yoga class. Please see my intro to OM for more info and links for in-depth research. You can do this on your own if you are practiced, or check out this video to learn how to properly OM on your own, or perhaps try this video as a guided meditation.

Cymatics

I recently learned about Chladni plates, cymatics, and visual representation of OM. If you are a science nerd like me, PLEASE go check this out.. it is mind-blowing.

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Please comment and share your experience if you got your OM on with us today! Have you tried this before, or is OM new to you? What did you think? Always remember, be kind!

Meditation June 2022: Svadhyaya (Self-Study)

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts.

I am selecting one quote today from one of Yoga’s Sacred Texts – the Bhagavad Gita or God’s Song. The Gita is a section from the Indian Sacred Epic the Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern day thinkers. Oppenheimer quoted the Gita after creating the nuclear bomb, and it is highly regarded by Henry David Thoreau, Carl Jung, Ralph Waldo Emerson, and other great minds. Perhaps some bonus Svadhyaya / self-study by reading more of the Gita! Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

The Bhagavad Gita is available in our free app!

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Svadhyaya Day today, our meditation is a Positive Energy Guided Meditation.

Today’s Daily Yogi Practice is to reflect on the quote from the Gita. Or, feel free to reflect on readings or quotes from your own religion’s sacred texts.

Today’s Quote from the Gita

dry shrubs along waterline of blue alpine lake under cloudy sky - svadhyaya self-study learning Quote: No one who does good work will come to a bad end, either here or in the world to come. - Bhagavad Gita
No one who does good work will come to a bad end, either here or in the world to come. – Bhagavad Gita

Journal DaY

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I have been prioritizing Svadhyaya this year with a daily 5-year guided journal (see below in my recommendations), but I am pleased to be reminded to keep up with longer writing on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far.


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

Please comment and share your thoughts on the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Meditation June 2022: Tapas (Discipline)

Happy Wednesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. This is our ninth Tapas or discipline Day! Our intro Tapas Day, we made a goal that was important to us. Each Tapas Day, we checked in on our progress. It has been nearly a month and a half since our last Tapas Day, so if you are a new Yogi and have kept up on your daily habit, you have likely successfully formed a new habit! Congratulations, keep it up!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

PS I want to report back on my Duolingo Daily Habit.. I have kept up with this goal and I am currently close to 600 🙂 I am extra motivated by my two friends who also have this as their daily habit, and coming up on 2 years and 500 days in a row!

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Tapas day today, try a Morning Motivation Guided Meditation.

Today’s Daily Yogi Practice is to get some exercise for Tapas Day and Work Out Wednesday. If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge!

I am also going to do a couple of our past Yoga Workouts today – Crab / Boat for Core and Glutes, and Upward Plank Holds for Glutes.

cool perspective bright blue water on rocky shoreline - tapas discipline motivation self-discipline Quote: For a man to conquer himself is the first and noblest of all victories. - Plato
For a man to conquer himself is the first and noblest of all victories. – Plato

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Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

Please comment and share how you are doing. Have you kept up with your daily habit? Are you changing your systems or perhaps setting a new meaningful goal? Always remember, be kind!

Santosha (Contentment): May 2022 Yoga Challenge & June Meditation Month

Good Morning Yogis! June is Rebuild Your Life Month. I find challenge-focused months super helpful for my own motivation, so we are going to continue with a daily Meditation practice challenge for June, as I am also in a rebuilding stage.

We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the second of the Niyamas, Santosha / contentment with ourselves on the mat, by honoring and being gentle with our bodies, and not pushing ourselves to pain. Today we will be focusing on Santosha with our lives, not just our bodies.

bONUS dAILY mEDITATION cHALLENGE

We are starting a bonus daily meditation challenge for June! If you want to get started early for our Mindfulness-focused Santosha Day today, try a Mindfulness Guided Meditation.

cool perspective sunlit cloudy mountain sky with shadowy city - santosha contentment happiness satisfaction Quote: If one’s life is simple, contentment has to come. Simplicity is extremely important for happiness. Having a few desires, feeling satisfied with what you have, is very vital: satisfaction with just enough food, clothing, and shelter to protect yourself from the elements. And finally, there is an intense delight in abandoning faulty states of mind and in cultivating helpful ones in meditation. - Dalai Lama
If one’s life is simple, contentment has to come. Simplicity is extremely important for happiness. Having a few desires, feeling satisfied with what you have, is very vital: satisfaction with just enough food, clothing, and shelter to protect yourself from the elements. And finally, there is an intense delight in abandoning faulty states of mind and in cultivating helpful ones in meditation. – Dalai Lama

Today’s Daily Yogi Practice is to actively exercise Santosha / contentment by focusing on the present moment, ideally in nature. I have heard if we focus on the past we will be depressed, if we focus on the future we will be anxious, and the key to joy is living in the present moment. A couple of the Yamas and Niyamas reflect this secret of happiness hidden in the “now”. I find one of the easiest ways to do this is to get outside and be active! Go on a walk, and perhaps literally stop and smell the roses. Take a run and feel the wind on your face. Being around water is always especially calming for me, maybe head out for a walk down the beach, around a lake, or by a river. Perhaps hike and appreciate the beauty around you rather than focusing on finding a perfect selfie spot. Since we are still in the days of social distancing, maybe pack a picnic and head to the back yard or a nearby park, or read a book on your deck or by the window. Whatever feels like the best way for you to get out of your little bubble, and appreciate the beauty of the world around you.

Also, calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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Please comment and share how you did focusing on the present moment today. Did you get outside? Were you able to find contentment in the now? Always remember, be kind!

Saucha (Purity): May 2022 Yoga Challenge

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Congrats on completing our May Challenge! Please stay with us.. we will check in with our monthly daily commitment on Tapas Day and have another Svadhyaya Journal Day this week, and will begin our meditation-focused month for June.

Good Morning Yogis! We completed our round of practices of the Yamas and now we are moving on to the Niyamas! Last time we practiced the first of the Niyamas, Saucha / purity with our bodies, with a deep clean or pampering self-care practice.

cool perspective beach garden with succulent plant garden overlooking rocky beach and waves under a partly cloudy sky - saucha purity clean cleanliness cleaning Quote: Don’t let the perfect be the enemy of the good. Lower the bar. Actually spending ten minutes clearing off one shelf is better than fantasizing about spending a weekend cleaning out the basement. - Gretchen Rubin
Don’t let the perfect be the enemy of the good. Lower the bar. Actually spending ten minutes clearing off one shelf is better than fantasizing about spending a weekend cleaning out the basement. – Gretchen Rubin

Today’s Daily Yogi Practice is to practice Saucha / Purity with our surroundings. I personally do not do well when my home is cluttered or disorganized. I need everything to have its own place to go back to, or else I cannot find anything! Pick an area of your home or office to declutter and clean. Get storage bins, drawer organizers, or whatever you need to help yourself keep this area clean and organized going forward. Whether it is your closet, garage, junk drawer, basement, car, or your e-mail inbox, work on bringing Saucha to one of your spaces that you feel needs some TLC.

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Please comment and share how you decided to practice Saucha today. I always feel my mind is less cluttered when my space is less cluttered. How did it make you feel? Always remember, be kind!

May 2022 Yoga Challenge: Ishvara Pranidhana (Surrender)

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alpine grassy ledge with small purple flowers and green leaves with cool perspective looking out into rocky mountains - ishvara pranidhana acceptance surrender Quote: Surrender to what is. Let go of what was. Have faith in what will be. - Sonia Ricotti
Surrender to what is. Let go of what was. Have faith in what will be. – Sonia Ricotti

Good morning Yogis, we reached the last of the Niyamas! We first practiced the fifth of the Niyamas – Ishvara Pranidhana / Surrender by working on practicing acceptance rather than upset reactions to a difficult situation. As we discussed in our intro, Ishvara Pranidhana is the most difficult of the Niyamas to understand and practice, but also one of the most rewarding. So, today we will work again on the challenging practice of acceptance in difficult times.

Today’s Daily Yogi Practice is to practice acceptance when something bad or less-than-positive happens today. Try a deep breathing exercise when you encounter a problem. If you lose your temper, perhaps try to step outside yourself and see yourself reacting to a difficulty, and ask yourself if your reaction was productive. If it is possible, try seeing the silver lining for potential for growth in a bad situation. If you are practiced in religious faith, perhaps try praying for your own peace, calm, and understanding instead of a solution to a problem you are facing. Again, this is a journey and this particular practice today is one of the most difficult, so be gentle with yourself. If at first you do not succeed, evaluate what your reaction contributed, and try again next time. Treat this as an experiment, and see how you feel later after trying different approaches to problems that arise.

Advanced Yogis who incorporate Ishvara Pranidhana into their lives may begin seeing difficulties as challenges to overcome, and opportunities to practice managing our responses. This is one of the keys of long-lasting happiness, since getting upset often does nothing to help a bad situation and only makes things more difficult for ourselves. Instead, try to stay calm, and do not allow a negative encounter to draw you into negativity. Of course, this is easier said than done! Remember, it is a journey.

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Please comment if you would like to share how this exercise impacted you. Feel free to share your successes or your struggles with this challenging practice. Always remember, be kind!

May 2022 Yoga Challenge: Svadhyaya (Self-Study) – Journal Day

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epic purple cloudy alpine sky in mountains with darkened pine trees and snow-capped mountain peaks - svadhyaya self-study knowledge Quote - Always walk through life as if you have something new to learn, and you will. - Vernon Howard
Always walk through life as if you have something new to learn, and you will. – Vernon Howard

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal. However, I am more interested in doing a bit more of a self-reflective journal day today! I am pulling a couple of prompts from the 5-year guided journal that I enjoyed recently to expand on – the journal I am using does not allow much room for long reflections!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I want to expand on from my 5-year guided journal that found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal DaY

  • What do you think will be different in your life next year?
  • If tomorrow were your last day on Earth, how would you spend it?
  • What natural talents do you have?
  • What question would you most like answered?

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Please comment and share if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

May 2022 Yoga Challenge: Tapas (Discipline)

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bright pink and purple flowers in garden with palm tree centerpiece and multicolored flowering bushes - tapas discipline self-disipline motivation Quote - Learn to convert the discomfort of discipline into the satisfaction of personal growth. - Tony Robbins
Learn to convert the discomfort of discipline into the satisfaction of personal growth. – Tony Robbins

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. We have had quite a few Tapas or discipline Days. Our intro Tapas Day, we made a goal that was important to us. Each Tapas day, we check in on our progress. If you joined us on our last intro challenge in January, it has been nearly four months, so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the electronic and visual reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success!

Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days. PS I want to report I recently completed 225 days in a row for my Duolingo daily habit!

Today’s Daily Yogi Practice is to monitor our daily habit goals, and set a new one if needed. If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge! There are many free Apps for 30 Day Challenge workouts. My favorite is a free app called 30 Day Butt, which allows the pop-up phone notifications I love so much. We are in the middle of an Intro Challenge for May, which we will do again in couple months. We had an April daily Asana challenge, and a daily meditation challenge for March – these are great Daily Yoga Practices to integrate into your morning routine! If none of these resonate with you, please pick a habit that is meaningful to you to add to your life. Today is Monday so channel some Motivation Monday energy, and select a daily habit that will really motivate and inspire you to stick with it! Most recently, I have quit my exercise app, and have been consistently squatting with weights. I am also about to reach

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Please comment and share how you are doing. Have you kept up with your new habit? Are you changing your systems or perhaps setting a new meaningful goal? Always remember, be kind!

May 2022 Yoga Challenge: Santosha (Contentment)

Doing our 30 Day Challenge? Click here for today’s post!

two purple flowers with bright green leaves and brown dirt - santosha contentment happiness appreciation gratitude Quote: To be content doesn’t mean you don’t desire more, it means you’re thankful for what you have and patient for what’s to come. - Tony Gaskins
To be content doesn’t mean you don’t desire more, it means you’re thankful for what you have and patient for what’s to come. – Tony Gaskins

Good Morning Yogis! Our challengers are learning to remember to incorporate Santosha / contentment with Asana practice. We have discussed that Yoga is a practice, and I find nearly all of the limbs to be challenging. I personally have a hard time with Santosha, finding it especially difficult to “turn off” to just relax and enjoy where I am. So, today you have the choice between Santosha in the present moment, or Santosha with your Asana practice today.

Today’s Daily Yogi Practice for Santosha Day is either bringing Santosha into our Asana practice, or focusing on the present moment, ideally in nature.

Yogis practicing Santosha with their Asana practice – perhaps try a challenging balance pose! Here is a list of balance-focused Asanas and instructions from Yoga Journal.

For those Yogis practicing the finding the happiness in the “now” – here are some of our best tips!

  • Go on a walk, and perhaps literally stop and smell the roses.
  • Take a run and feel the wind on your face.
  • Being around water is especially calming, maybe head out for a walk down the beach, around a lake, or by a river.
  • Go for a hike and appreciate the beauty around you rather than focusing on finding a perfect selfie spot.
  • Since we are still in the days of social distancing, maybe pack a picnic and head to the back yard or a nearby park.
  • Read a book on your deck or by the window.
  • Sit quietly, and go through all of your senses one by one to appreciate your surroundings.
  • Any way that feels right for you to get out of your head, and appreciate the beauty of the world around you.

PS calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

Check out our Top 5 Yoga Equipment and Yoga Mats!

Do not push yourself to pain on your Yoga Journey! Many Yogis of all levels embrace all kinds of blocks and props. Do not hesitate to grab a couch pillow for extra support, a block for extra support or when you cannot reach the floor, or a strap for extra arm-reach and leverage.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

Please comment and share how your Santosha Day went focusing on living in the now. Please share any favorite practices or tricks! Always remember, be kind!

May 2022 Yoga Challenge: Saucha (Purity)

Doing our 30 Day Challenge? Click here for today’s post!

nighttime view of manhattan new york city and bridge across the river from queens - saucha purity cleanliness Quote: Sanitation and cleanliness are among the humblest of the civic virtues, and it is easy to underestimate their significance. - Ram Nath Kovind⁣⁣
Sanitation and cleanliness are among the humblest of the civic virtues, and it is easy to underestimate their significance. – Ram Nath Kovind⁣⁣

Happy Saturday Yogis! We are restarting the Niyamas for our daily practices with Saucha or Purity Day. We are going to keep our practices synchronized with the challenge group!

Today’s Daily Yogi Practice is a deep cleaning or pampering of our bodies for Saucha Day. Need some ideas? May is Skin Cancer Awareness Month. I recommend focusing on skin today – I am going to do a deep treatment face mask, and recently scheduled a dermatology check-up.

  • Enjoy a long shower or bubble bath.
  • Maybe give yourself a pedicure, with a warm foot soak and lotion massage after, whether you paint your toes or not.
  • Perhaps try a tooth whitening treatment.
  • Relax with a face mask and cucumber slices over your eyes.
  • If you want to try a new Ayurvedic practice, maybe try oil-pulling (I recommend 2-15 minutes, not 20-30) with coconut oil.
  • If the days of social distancing are done, maybe book a last-minute facial or salon treatment of your choice.
  • Clean your insides with a clean-eating day – no junk food, or perhaps try another clean eating diet method or cleanse of your choice.
  • Whatever practice feels right for you to integrate Saucha into your day.

Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

Want more Self-Care Ideas and hacks?
Check our Self Care Board On Pinterest!

Please comment and share how you decided to practice Saucha today. How did it make you feel? Always remember, be kind!

Asana April 2022: Earth Day & Lyrids Meter Shower

Good morning Yogis! Today is Earth Day and tonight is the peak of the Lyrids Meteor Shower! This meteor shower is average (20/hr) and produces bright streaking trails, so try to catch a shooting star if you have clear skies this week! So, before we begin another quick Asana series, let’s take a quick break to celebrate Earth Day and focus on enjoying the earth with Santosha practice, or help conservation and environmental efforts with Ahimsa or Asteya practice today.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Earth Day today, I recommend a dynamic Vinyasa series to focus on physical health, or a more meditative Yin and Restorative Series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am trying a new Vinyasa class, one of the specialty focuses I have not yet tried.

close-up cool perspective of leafy purple multicolor art from meow wolf denver - earth day environmentalism conservation Quote: The Earth is a fine place and worth fighting for. - Ernest Hemingway
The Earth is a fine place and worth fighting for. – Ernest Hemingway

Today’s Daily Yogi Practice is a practice of your choice focused on enjoying or conserving nature for today’s Earth Day.

  • Consider making a donation to the World Wildlife Fund to help protect endangered animals and their environments! I am an animal lover and environmentalist, this one is near and dear to me, but I apologize for repeating over and over 🙂
  • April is Stress Awareness Month, so perhaps consider a meditative walk or hike to enjoy your natural environment!
  • Plant a tree!
  • Perhaps go for a hike and bring gloves and trash bags and do some extra clean-up in honor of Earth Day.
  • Find and participate in an organized local clean-up.. these events are usually great for maintaining social distancing!
  • Support beach and ocean cleanup efforts by purchasing a 4Ocean sea plastic bracelet.
  • Or, if none of these suggestions resonate with you, find another way to practice some environmentalism!

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Please comment to share your experience! Which practice did you choose for Earth Day today? Always remember, be kind!

Asana April 2022: Ishvara Pranidhana – (Surrender) – Balasana (Child’s Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fifth and last of the NiyamasIshvara Pranidhana or Surrender.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Balasana (bah-LA-sa-nuh) or Child’s Pose is my choice to represent Ishvara Pranidhana. I feel this pose, folding over from kneeing, represents the surrender. There are two versions of this pose that I enjoy practicing, and we will cover both variations.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Ishvara Pranidhana Day today, I recommend a gentle Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a Forward Folds class that I feel embodies Ishvara Pranidhana

Today’s Daily Yogi Practice is to try Child’s Pose for Ishvara Pranidhana Day! Many Yoga Studios where I practiced in the past use only Wide Child’s Pose below. I prefer to use both versions of this pose in my practice. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, then close legs and return to Child’s Pose again for 30 seconds before moving on.

If you would prefer an off-the-mat practice for Ishvara Pranidhana Day – try practicing acceptance in a difficult situation!

Balasana – Child’s Pose

Balasana - child child's pose - yoga pose girl sunny day yoga on the beach
Balasana – Child’s Pose

Start in a kneeling position, sitting on your feet with your knees about hip distance apart. Fold forward from your hips, resting your chest on your thighs. You can rest your chin or forehead on the mat. Bring your arms back behind you and rest your hands on the mat, and let your shoulders melt over your knees. Palms can face up for more of a stretch between your shoulders, or palms can face down for more of a lower back stretch.

Balasana – Wide Child’s Pose

Balasana - wide child's pose - yoga pose girl sunny day yoga on the beach
Balasana – Wide Child’s Pose

Start in Child’s Pose above. Bring your toes together, spread your thighs, and lay your chest between your legs on the mat. Bring your hands forward on the mat in front of you – your palms should always be down on the mat in Wide Child’s Pose.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold each pose for at least 3-5 full breaths. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, and bring legs together and arms back to return to Child’s Pose again with palms down for 30 seconds before moving on. You can also use a couch pillow or block under your head or chest for extra support.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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Please comment to share your experience! Have you tried both variations of Child’s Pose before? Can you feel a difference in the stretch flipping your palms in the first version of Balasana? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

Asana April 2022: Svadhyaya (Self-Study) – Trikonasana & Utthita Parsvakonasana (Triangle & Extended Side Angle)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the NiyamasSvadhyaya or Self-Study and Trikonasana and Utthita Parsvakonasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Trikonasana (trih-ko-NA-sa-nuh) or Triangle Pose and Utthita Parsvakonasana (OOT-hit-tah PARS-va-ko-NA-sa-nuh) or Extended Side Angle Pose are my choices to represent Svadhyaya. I feel like I am literally turning back and looking at myself in these poses, a perfect embodiment of self-reflection.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Svadhyaya Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my old favorites with both of today’s poses – Intermediate Combination (30 Minutes).

Today’s Daily Yogi Practice is to try Triangle and Extended Side Angle Pose for Svadhyaya Day! These poses are common in all styles and levels of Yoga. I find these poses easiest to enter from a wide legged stance, flipping my legs into position, and leaning over into the pose. If you have a hard time reaching the ground, these are great poses to modify with a block to help open your chest to the side! Always make sure to perform these poses on both sides – it is easiest to come back up to wide legged pose, flip your feet, and perform on the other side

Journal DaY

Our first Svadhyaya Day, we started journals to have a source for self-study. I am using Svadhyaya Days to keep up with this practice.. perhaps make another journal entry with me today! I personally made increased Svadhyaya one of my New Years’ Resolutions this year, and have been using both daily prompt 5-year guided journal and more artsy guided journal that I already completed! The 5-year guided journal prompt for today 4/16 is “How do you think people describe you?” or maybe use of the following days’ prompts: “What is your most attractive quality?” or “Train, car, or airplane?”

Trikonasana – Triangle Pose

Trikonasana - triangle pose - yoga pose girl sunny day yoga on the beach
Trikonasana – Triangle Pose

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).

Legs – Your legs should both be straight. Keep back leg straight, with knee to the side. Keep front leg straight, with knee pointing forward.

Hips – Hips are debated in Triangle! I prefer to keep open to the side, but I have heard many Yoga Teachers recommend keeping stacked ie down to the ground. Perhaps try both, and see which feels better to your body!

Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible.

Arms – Your arms should be open to the side at your shoulders, palms open to the side. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach easily, press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.

Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.

Trikonasana - triangle pose with block - yoga pose girl sunny day yoga on the beach
Trikonasana with block

YOGA TEACHERS – see more on Tummee

Utthita Parsvakonasana – Extended Side Angle

Utthita Parsvakonasana - extended side angle pose - yoga pose girl sunny day yoga on the beach
Utthita Parsvakonasana – Extended Side Angle

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).

Legs and Hips – Keep back leg straight, with knee to the side. Keep front leg bent, with front knee over ankle. Keep hips open to the side. Try to expand the space between your legs as your breathe in this pose.

Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible. Rotate your chest up to open to the side as much as possible

Arms – Reach your top arm straight over your head near your ear, making a straight line from your back foot to your top hand. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach the mat easily, bend your arm and rest on your knee, or press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.

Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.

YOGA TEACHERS – see more on Tummee


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Please comment to share your experience! Have you tried Triangle, Extended Side Angle, or the modified variations before? Always remember, be kind!

Asana April 2022: Tapas (Discipline) – Utkatasana (Powerful / Chair Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Utkatasana (oot-kah-TA-sa-nuh) or Chair pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. The literal translation from Sanskrit is Powerful or Intense Pose. If you hold this Asana for a full minute, I am sure you will feel why this pose was named “Intense”!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Tapas Day today, I recommend a vigorous Power Yoga class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a new Hip Hop Vinyasa.

Each Tapas day, we check in on our progress with the daily habits we have set for ourselves. It typically takes 30 Days to set a new habit (which is why I love these 30 Day Challenges!) so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up.. perhaps it is time to add a new daily habit to your routine!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

As mentioned we are in a daily Asana Challenge, which I have kept up with by wearing workout clothes to bed and practicing first thing in the morning. I also have a daily habit of practicing French or Spanish with Duolingo… I am pretty pleased with myself recently passing a 200 Day Streak! I have missed fewer than 20 days in all of 2020, but there is just something very rewarding about the increasing number of days in a row. And, lastly, this daily Asana Challenge has helped put me on the right path to meet another goal – hitting all three rings on my Apple Watch.

Today’s Daily Yogi Practice is to try Chair Pose for Tapas Day! This pose is common in all styles and levels of Yoga. It is a great alternative to backbends to stretch thighs and back, and is a fantastic workout for legs and glutes when held for 30-60 seconds!

For an off-the-mat practice for Tapas Day – set or check-in on a meaningful daily habit!

Utkatasana – Chair or Powerful Pose

Utkatasana - powerful chair pose - yoga pose girl sunny day yoga on the beach
Utkatasana – Chair Pose

Start standing in Tadasana / Mountain Pose. Separate your feet to about hip-distance apart.

Inhale and lift your arms above your head, palms facing in, and sit your hips back as if you are sitting back in a chair. Keep your shoulders down and back straight, and try to get your thighs as close to parallel to the ground as possible. It is more important to have a straight back than to “sit” lower into your chair. Look up between your hands if comfortable.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. I recommend playing with weight in your feet a bit through this pose – generally you should keep all weight in your heels. Perhaps try lifting your toes slightly from the mat! Or, shift your weight into the balls of your feet, and try lifting your heels slightly from the mat, preparing for more advanced variations of this pose like Awkward Pose (a Hot Yoga favorite) and Drinking Bird Pose. Or, try placing a block between your knees for an even more challenging lower-body workout!

To come out of Utkatasana, inhale and straighten your knees back to Tadasana / Mountain Pose, then exhale and lower your arms – you may want to come all the way forward into Uttanasana / Standing Forward Fold to counter this pose after holding for a long time.

Utkatasana - powerful chair pose variation - yoga pose girl sunny day yoga on the beach
Utkatasana with toes lifted

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

NEXT INTRO CHALLENGE August 2022

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Please comment to share your experience! Have you tried Utkatasana or the more advanced variations before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

Asana April 2022: Santosha (Contentment) – Ananda Balasana (Happy Baby Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the NiyamasSantosha or Contentment. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ananda Balasana (ah-NAN-duh buh-LA-sa-nuh) or Happy Baby pose is my choice to represent Santosha. In addition to having a synonym for contentment in the name, it is hard not to smile rocking back and forth like a happy baby in this pose!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Santosha Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Flexibility, and adding an extra Ananda Balasana at the end of this series.

Today’s Daily Yogi Practice is to try Happy Baby Pose for Santosha Day! This pose is a favorite among all levels of Yogis, and is a great passive hip opener.

If you would prefer an off-the-mat practice for Santosha Day – try a mindfulness practice to find contentment in the present moment!

Ananda Balasana – Happy Baby Pose

Ananda Balasana - happy baby pose - yoga pose girl sunny day yoga on the beach
Ananda Balasana – Happy Baby Pose

Start laying on your back in Savasana / Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before coming into this pose!

Inhale and reach your hands between your knees. Grab the outside of each foot, exhale and spread your legs to each side of your torso. Ideally, your thighs will be parallel to the ground on each side of your torso and your feet will be flat up to the sky, but only bring your legs down as far as is comfortable. Your arms should be gently spreading your legs to the sides rather than forcing them down to the ground.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. You can stay still, or rock slightly side to side like a happy baby this pose is named for. When you’re ready, release your feet and come back into Savasana / Corpse Pose with your knees bent and feet on the mat.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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Please comment to share your experience! Have you tried this pose before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

Asana April 2022: Saucha (Purity) – Parivrtta Sukhasana & Jathara Parivartanasana (Seated & Reclined Twist Poses)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the first of the NiyamasSaucha or Purity. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Seated Twist or Parivrtta Sukhasana (pa-ree-VRR-tah sook-HA-sana) and Reclined Twist or Jathara Parivartanasana (jah-TAH-ruh PAH-ree-var-tah-NAH-sa-nuh) are my choices to represent Saucha, since these twisting Asanas assist in detoxification according to BKS Iyengar. I have seen this twisting/detoxifying benefit debated, but most agree that twisting Asanas do help with digestion.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Saucha Day today, I recommend a gentle Yin or Restorative class which will likely feature these twisting poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Twist and Align, which includes many twisting poses!

Today’s Daily Yogi Practice is to try our twisting Asanas for Saucha Day! These poses are frequently included near the end of class for all levels Yogis and all styles of Yoga. Make sure to hold these twisting poses for a few breaths, and ALWAYS practice twisting Asanas on both sides!

If you would prefer an off-the-mat practice for Saucha Day – try a self-care deep clean!

Parivrtta Sukhasana – Seated Twist Pose

Parivrrta Sukhasana - seated twist easy pose - yoga pose girl sunny day yoga on the beach
Parivrrta Sukhasana – Seated Twist – Easy Pose

Start in a comfortable cross-legged position of your choice – I prefer Siddhasana over Sukhasana. If the cross-legged positions are not comfortable seats for you, you can try in Virasana instead. Whatever seat you choose, make sure your hips and shoulders are aligned and stacked over each other before you begin, and upon returning to center.

Inhale and sit tall, perhaps press your hands into your knees to help lengthen your spine. On an exhale, bring your left hand to the outside of your right knee, and rest your right fingers on the mat behind you to bring your shoulders around to the right.

Lengthen your spine on inhales, and twist a bit further if comfortable on exhales in twisting poses. You can gently press your fingers into your knee to help deepen the twist. Hold for several breaths, and return to center on an inhale.

Make sure to repeat on both sides! If you are seated in a cross-legged position, flip your feet the opposite way and perform again on both sides.

YOGA TEACHERS – see more on Tummee

Jathara Parivartanasana – Reclined Twist Pose

Jathara Parivartanasana - reclined twist - yoga pose girl sunny day yoga on the beach
Jathara Parivartanasana – Reclined Twist Pose

Start laying on your back in Shavasana or Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before starting the twist!

Inhale and bring your legs up slightly away from your chest so your knees are over your hips, and extend your arms straight out at shoulder height with palms facing down to prepare for the twist. On an exhale, lower both legs down to the right until your right knee touches the ground, making sure your knees stay parallel to or below hip level (NOT tucked up towards your arms, which can cause injury!). Try to keep both shoulders on the ground. If comfortable, you can lift your head slightly and look towards the left, or just keep looking straight up.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. Inhale to lift your legs and come back to center, then exhale your legs down to the left and repeat on the other side.

For a slightly deeper twist you can either hop your butt slightly to the left before twisting to the right, and repeat this little pre-twist booty hop on the other side. For a much deeper twist, you can cross your left leg over right leg before lowering legs to the right, and vice versa.

YOGA TEACHERS – see more on Tummee

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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I would recommend a block, couch pillows, or perhaps a folded-up blanket for support under the seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience! Have you tried these twisting poses before? Always remember, be kind!

Asana April 2022: Niyamas (Personal Observances) – Agnistambhasana (Fire Log Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras. We usually take one day for all five of each of the Yamas and Niyamas, but this time we will take one day for these Limbs of Yoga. Since we are starting our April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Agnistambhasana (AHG-nis-tam-BAH-sa-nuh) or Fire Log Pose is my choice to represent the Niyamas, or Personal Observances – this Limb of Yoga covers how we should manage ourselves, and in Fire Log we are opening into and gazing at ourselves.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Niyamas Day today, I recommend an alignment-focused Iyengar Series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Flexibility (30 Minutes).

Today’s Daily Yogi Practice is to try Fire Log Pose for Niyamas Day! I also recommend practicing your choice of Niyamas today – I will be practicing Santosha – Contentment with a mindfulness practice. Today’s Asana is a deep hip opener – make sure to switch your legs and practice on both sides! I consider this a slightly more targeted and intense version of Baddha Konasana / Cobbler Pose.

Agnistambhasana – Fire Log Pose

  • Start in a cross legged position. Your hips should stay neutral. Take note of your booty – it should be almost tucked under rather than sticking out. You may want to sit on a block or couch pillow if you notice rounding in your back or shoulders. Keep your back, neck, and head in a straight line – notice any rounding in lower back or shoulders, and adjust your tail bone. Look straight ahead.
  • Begin with your right foot on top – bring your right ankle on top of your left knee. Make sure your knees and feet are stacked, and feet are flexed. Bring shins parallel to front if possible.
  • Inhale and press your hands into the mat next to your hips to lengthen your spine.
  • Exhale and walk your hands forward as far as possible, lowering your torso over your legs. You may want to put a block or couch pillow under your head to help relax into the pose. Breathe deeply into your belly and hips, and let your hips and lower back release.
  • Hold for 3-5 breaths. Walk your hands back to sit up on an inhale.
  • Switch your legs so left leg is on top, and repeat on the other side.

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block, couch pillow, blanket, or bolster to help yourself find a comfortable seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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Please comment to share your experience! Have you tried Fire Log before? Always remember, be kind!

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Meditation March 2022: Ishvara Pranidhana (Surrender) – OM

Good Morning Yogis! We are on the last day of this round of weaving practice of each of the Niyamas into our day. Today we will practice Ishvara Pranidhana / Surrender focusing on the literal translation from Sanskrit – surrender to all-pervading consciousness and its vibration/sound/representation OM. We are in the middle of a bonus Daily Meditation Challenge for March. For Ishvara Pranidhana Day today, we will get our OMs on! I am going to practice a Guided Meditation with some OMs!

gold om symbol on dark green background
Om – Sanskrit

Today’s Daily Yogi Practice is to practice some OMs for Ishvara Pranidhana Day. OM is pronounced as a very long A-U-M or OOOM, not like “on” with an m. OM is familiar in the East, but often the only exposure for those in the West is at Yoga class. Please see my intro to OM for more info and links for in-depth research. You can do this on your own if you are practiced, or check out this video to learn how to properly OM on your own, or perhaps try this video as a guided meditation.

Cymatics

This time last year I learned about Chladni plates, cymatics, and visual representation of OM. If you are a science nerd like me, PLEASE go check this out.. it is mind-blowing.

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Please comment and share your experience if you got your OM on with us today! Have you tried this before, or is OM new to you? What did you think? Always remember, be kind!

Meditation March 2022: Svadhyaya (Self-Study) – Learning

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts. During our intro studying sacred texts, we studied three passages from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices. Today, rather than a standard sacred text, I was drawn to a quote by an ancient philosopher. If this one does not resonate with you, perhaps check out more quotes from Aristotle. Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for March! For Svadhyaya Day today, our meditation is a Guided Meditation for Focus and Learning.

Today’s Daily Yogi Practice is to reflect on today’s quote on learning. Or, feel free to reflect on quotes from your own religion’s sacred texts.

alpine forest with exposed dirt and rocks among dark green pine trees - svadhyaya self-study learning Quote: Intelligent individuals learn from every thing and every one; average people, from their experiences. The stupid already have all the answers. - Aristotle
Intelligent individuals learn from every thing and every one; average people, from their experiences. The stupid already have all the answers. – Aristotle

Journal DaY

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I am focused on Svadhyaya this year, but last year was happy to be reminded to keep up with this on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far. Or, use one of the recent prompts from my 5 year guided journal recommended below: If your life had a theme song, what would it be? Who is your mentor?


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

Please comment and share your thoughts on the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Meditation March 2022: Tapas (Discipline)

Good Morning Yogis! Today is Tapas or Discipline Day! We are continuing on with weaving practice of each of the Niyamas into our day. This is our third Tapas or Discipline Day. On our first/intro Tapas Day, we made a goal that was important to us, and we have checked on our progress and/or made new goals each Tapas Day. If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge!

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for March! For Tapas day today, try a Morning Motivation Guided Meditation.

Now, we are going to have a bit of tough love here. This is likely not your first Tapas Day.. if you have not kept up with your habit from our first day, we really need to be honest with ourselves. If you have always wanted to speak French but it just is not happening for you.. you need to put in the time and effort to learn French! You will never just magically wake up one day with your dream at your feet, you need to put in the work. You can sign up for classes at a local community college or adult education center, get a free language app, get an audio-course to learn on your commute, maybe all three, whatever works for you! Thomas Edison said “Success is 10% Inspiration and 90% Perspiration” and I also enjoy articles on Discipline over Motivation. I do best with sticking to my goals by planning them for first thing in the morning. If you cannot make mornings work, plan it into your day like a doctors appointment or other meeting you cannot miss – put it on your calendar, set alarms and reminders, etc. DO IT!
PS building discipline is hard at first, but if you keep at it, it WILL get easier!

Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

cool perspective close-up shady green clover near bright green leavy shrubs - tapas self-discipline daily habits change Quote: Very often, a change of self is needed more than a change of scene. - A.C. Benson
Very often, a change of self is needed more than a change of scene. – A.C. Benson

Today’s Daily Yogi Practice is to monitor our daily habit goals, and set a new one if needed. If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge! There are many free Apps for 30 Day Challenge workouts. My favorite is a free app called 30 Day Butt, which allows the pop-up phone notifications I love so much. We are also starting our intro Challenge 05/01 – 30 Day Yoga Challenge of Intro Philosophy, Poses & Positivity. Register and find our Current Challenge Group if you would like to join!

NEXT INTRO CHALLENGE August 2022

Days
Hours
Minutes
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Please comment and share how you are doing. Have you kept up with your new habit? Are you changing your systems or perhaps setting a new meaningful goal? Always remember, be kind!

Meditation March 2022: Santosha (Contentment) – Mindfulness

Good Morning Yogis! Today is Santosha / contentment Day. Today we are going to revisit Mindfulness, a concept and practice that relates to Santosha.

Mindfulness

Mindfulness is fully being present or “in the moment” without distractions, and observing your inner and/or outer world without judgment. This is a practice embraced by both Eastern Philosophy and Western Psychology as key for both contentment and stress reduction. Many enjoy Yoga because it brings Mindfulness with focus on breath, moving between poses, and being present in our bodies. Mindfulness can help reduce anxiety, remain calm in stressful situations, support positive thinking, and increase the quality of our lives.

More on Mindfulness and Benefits

Psychology Today – Understanding, Practicing, and Benefits of Mindfulness

Mindful – Getting Started with Mindfulness (and Meditation)

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for March! For our Mindfulness-focused Santosha Day today, our meditation is a  Mindfulness Guided Meditation.

cool perspective close-up modern abstract concrete sculpture from decordova sculpture garden among bright green grass and sunlit trees - santosha contentment happiness mindfulness mindful present moment Quote: The ability to be in the present moment is a major component of mental wellness. - Abraham Maslow
The ability to be in the present moment is a major component of mental wellness. – Abraham Maslow

Today’s Daily Yogi Practice for Santosha Day is to try to practice Mindfulness. Like many other challenging mental practices in Yoga like Aparigraha, remember this is a journey and be patient with your progress in this difficult practice, especially if it is new for you!

PS calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

  • Go on a walk, and perhaps literally stop and smell the roses.
  • Take a run and feel the wind on your face.
  • Being around water is especially calming, maybe head out for a walk down the beach, around a lake, or by a river.
  • Go for a hike and appreciate the beauty around you, rather than focusing on finding a perfect selfie spot.
  • Take note of your thoughts during a stressful situation, and observe them without judgment rather than getting caught up with them.
  • Bring Mindfulness to your eating by paying attention to all five senses, chewing slowly, and truly enjoying every bite!
  • Sit quietly, and go through all of your senses one by one to appreciate your surroundings.
  • Try a body scan, especially in Shavasana after Asana practice, in a comfortable chair, or before bed.
  • Check out more Mindfulness practices from Mindful.org

Please remember Mindfulness is a difficult practice, so please be gentle with yourself!

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Please comment and share how your Santosha Day went focusing on Mindfulness. Please share any favorite practices or tricks! Always remember, be kind!

Meditation March 2022: Saucha (Purity) – Aries Season

Good Morning Yogis! Today is the start of the Astrological New Year, and Saucha Day!

We completed our round of practices of the Yamas and now we are moving on to the Niyamas! Last time we practiced the first of the Niyamas, Saucha / purity with our bodies, with a deep clean or pampering self-care practice.

alpine forest with glacial granite boulder formation among dark green pine trees - saucha purity cleanliness self-care new beginning fresh start Quote: New beginnings are often disguised as painful endings. - Lao Tzu
New beginnings are often disguised as painful endings. – Lao Tzu

Astrological New Year – Aries Season

I am sorry to be a day late to tie in with our daily practices, but yesterday was the start of Aries Season – Happy Birthday Aries Yogis! This is the start of the year for the Zodiac Calendar, and we are also at the start of Spring! So, with Saucha Day and the start of spring, it is a perfect day for some spring cleaning! For an Aries themed Yoga Practice today, I recommend Nadi Shodhana or Channel-Clearing Breath, which reminds me of the symbol for Aries below!

red and white aries zodiac astrology symbol

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for March! For Saucha Day today, since we will be cleaning our homes my meditation for the day is a Guided Meditation on Organizing our Thoughts.

Today’s Daily Yogi Practice is to practice Saucha / Purity with our surroundings. The Spring Equinox was this past weekend depending on your time zone, so we will focus on spring cleaning for our own homes! Perhaps pick one or two rooms that can use some TLC, and go through the spring cleaning deep-cleaning suggestions for that room!

I personally do not do well when my home is cluttered or disorganized. I need everything to have its own place to go back to, or else I cannot find anything! Pick an area of your home or office to declutter and clean. Get storage bins, drawer organizers, or whatever you need to help yourself keep this area clean and organized going forward. Whether it is your closet, garage, junk drawer, basement, car, or your e-mail inbox, work on bringing Saucha to one of your spaces that you feel needs some TLC.

Want more Cleaning Ideas and hacks?
Check our cleaning Tips & Tricks on Pinterest!

Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

Please comment and share how you decided to practice Saucha today. I always feel my mind is less cluttered when my space is less cluttered. How did it make you feel? Always remember, be kind!