Tapas – Discipline – Day 6 – World Mental Health Day

Good Morning Yogis! Today is World Mental Health Day and we are in the middle of October National Emotional Wellness Month. I created Daily Yogi as a Tapas tool, to help with reminding and motivating myself to practice the Yoga Sutras. These positive practices from the Sutras support mental health, positive mindset, and Yoga’s path to enlightenment!

We are continuing on with weaving practice of each of the Niyamas into our day, and today is Tapas (self-discipline) Day. Each Tapas Day, we are making and/or checking a goal that was important to us. It has been a little more than four months since our first Tapas Day, and I would say I have successfully formed my new habit of (almost) daily Duolingo language practice, and have moved on testing daily Asana and Meditation habits. If you have not kept up with your daily habit goals, 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!

Bonus Daily Meditation Challenge

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

Today’s Daily Yogi Practice is to monitor our daily habit goals, and set a new one if needed. Also, let’s practice some of the recommended activities to support mental health for Mental Health Day today! We have covered many of these practices on the graphic on past days, but I can see get plenty of sunlight and get enough sleep have been missed – perhaps evaluate your sleep and sunlight intake, and take steps to make time for more sleep and sunlight each day! If you want to get an extra Yoga Workout for Tapas Day, I recommend Tiger Crunches – a great Ab and Glute workout!

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

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? Is there another 30 Day Challenge theme you would like us to try? Always remember, be kind!

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September Self-Improvement Month 2020 – Reflections and Yoga Philosophy

Good Morning Yogis! Today is the last day of September and our Daily Asana Challenge for September. September is National Self-Improvement Month. I find challenge-focused months super helpful for my own motivation, so as we complete our daily Asana practice challenge for September I am announcing another challenge for October – Daily Meditation! You do not have to participate in this or any of our particular monthly challenge themes, we will be continuing our daily Positive Practices drawn from the 8 Limbs of Yoga throughout next month.

As September Self Improvement Month and our Daily Asana Challenge are drawing to a close, I want to discuss an important common concept from Yoga Philosophy – Practice not Perfection! If you participated in the 30 Day Asana Challenge, how did you do? I will say, I was not perfect! I had a couple of travel days in September, and I missed a couple of my scheduled full-length Asana classes and only did a couple rounds of Sun Salutations. But, you know what… that’s okay! I still had about 28 of 30 days I hit my goal… that is probably 20 more days of full-length Asana classes than I would have done without setting this goal, and I hit my Apple Watch activity rings for the month! Our Tapas daily habits should be viewed the same way! It is great if you adhere perfectly to your goals. But you know what, sometimes life gets in the way.. if you miss a day or even a few days, just get back to it. One slip up does not mean defeat or failure. I have heard success is 1% inspiration and 99% perspiration. So, keep practice not perfection in mind on your Yoga and/or self-improvement Journeys. This is a concept we will revisit – click here for more quotes about not focusing on or being demotivated by perfection. I am adding a few more of my favorites at the bottom of today’s post!

Today’s Daily Yogi Practice is to reflect on your progress, keeping “Practice not perfection” in mind. This can be with your progress with Asanas or our challenge during September, your daily habits, or whatever you wish!

Today is the last day of our Daily Asana Challenge for September. Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For our reflective day today, I recommend a Hatha 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 – Beginner AM (20 Minute), which I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I typically practice Asana most consistently in the morning, and this is my favorite morning series!

I have been building strength and doing this series quite a bit throughout September, so I am excited to finally move up to Intermediate AM (20 Minute) next month! Please note I have been occasionally working this beginner series for multiple years, but my focus on daily Asana has helped me finally take the step to the next level… progress, not perfection!

Remember, it usually takes 30 days to create a new habit! I am going to do my best to keep up with at least 15-20 minute AM Asana sessions. Either way, we will revisit daily Asanas in 2021 to reinforce this habit.

Please comment and share how you did with your progress, and celebrate your victories! Did you participate in our daily Asana challenge or keep up with your daily habit? Are you planning to participate in the meditation challenge or set another new goal? Always remember, be kind!

I prefer today’s picture quote and the ones below over the shooting for the moon and landing among the stars, which is beautiful imagery, but scientifically not very accurate.

“Have no fear of perfection – you’ll never reach it.” – Salvador Dali
“Change happens outside of your comfort zone.” – Robbie Kramer
“A person who never made a mistake never tried anything new.” – Albert Einstein
“If you’re going through hell, keep going.” – Winston Churchill
“Whether you think you can, or you think you can’t–you’re right.” – Henry Ford
“Fail early, fail often, in order to succeed sooner.” – Tom Kelley

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Tapas – Discipline – Day 5 – Utkatasana – Powerful / Chair Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third of the NiyamasTapas or Discipline. Since we are in the middle of a September 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”!

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 Tapas Day today, I recommend a vigorous Vinyasa 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 to have a 29 Day Streak, about to hit 30 tomorrow! 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!

Utkatasana – Chair or Powerful Pose

Utkatasana – Chair

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 – Chair (lifted heels)

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 Utkatasana or the more advanced variations before? Always remember, be kind!

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Tapas – Discipline – Day 4

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. This is our fourth 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, 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 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.

We have a Daily Asana Challenge for September. Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Tapas Day today, I recommend a dynamic Vinyasa class.

PS I’m currently reinvigorated and super motivated for my Duolingo Daily Habit after seeing nearly 180 and 365 day streaks from friends. I am at about 90%, but have missed a few days here and there… practice not perfection, but I’m working for it! I’m currently at a 14 day streak, going for 180 🙂

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! We have a 30 Day Asana Challenge going on right now for September! Register and find our Daily Asana group if you would like to join! There are many free Apps for other 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.

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 out a Hip Hop Vinyasa Series (25 Minute). I am also going to do a couple of our past Yoga Workouts today – Tiger Crunches for Core and Glutes, and Upward Plank Holds for Glutes.

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? Are you joining us with our Asana Challenge? Always remember, be kind!

Vyaghrasana – Tiger Crunches
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Tapas – Discipline – Day 3

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

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. This is our fourth Tapas or discipline Day. Our intro Tapas day, we made a goal that was important to us. Our second day, we checked in on our progress. It has been nearly two 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.

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 August, which we will do again in November. In September we will have a daily Asana challenge, and a daily meditation challenge for October. If none of these resonate with you, please pick a habit that is meaningful to you to add to your life.

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today’s practice and daily pop-up reminders!

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!

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Tapas – Discipline – Day 2

Good Morning Yogis! 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 on the second we checked on our progress.. It has been nearly a month and a half, 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 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.

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! 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 a Challenge on 8/1 for our first 30 Days of Daily Yogi.. a 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 STARTS 11/01/2020

Days
Hours
Minutes
Second

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!

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Tapas – Discipline – Day 1

Daily Yogi Yamas - Saucha, Santosha, Tapas, Svadhyaya, Ishvara Pranidhana

Good Morning Yogis, Happy July! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the third of the NiyamasTapas / discipline by making a commitment to a daily habit that was important to us. Today we will be checking in with ourselves.

Today’s Daily Yogi Practice is to exercise Tapas by monitoring our progress with our daily goals. There are many recommendations on how to best instill a new habit, but the average opinion is this usually takes at least 30 days. If you have not kept up on your new daily commitment, 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!

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 goal? Always remember, be kind!

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Niyamas #3 – Tapas – Discipline – Intro

Daily Yogi Yamas - Saucha, Santosha, Tapas, Svadhyaya, Ishvara Pranidhana

Tapas (TAH-pas) is one of the easiest of the Niyamas to understand. Tapas is derived from a Sanskrit root meaning “to burn”. Tapas is often translated as self-discipline.

Tapas / self-discipline is what helps us build daily rituals and practices. We tap into Tapas when we push ourselves to get on the Yoga mat every day when we do not feel like it, or do necessary homework or work tasks that we find boring, or commit and stick to daily meditation or a healthy diet. I created the Daily Yogi App as a Tapas tool to encourage myself and those who would like to join to be a little better every day.

Today’s Daily Yogi Practice is to select a meaningful positive new habit or practice to do every day, and set yourself up for success. Need suggestions? It can be big or small. Maybe you commit to this Daily Yogi journey of positive practices with our group every day. Maybe you commit to daily Asana / physical Yoga practice. Perhaps you have always wanted to meditate every day… well, today is the day to start! If you always wanted to learn a language, check out the free Duolingo site and app and get started (and feel free to add me, TarrynTyler as your Duolingo friend). If you’re an insatiable consumer of education like me, check out these free EdX online courses from Harvard or look around the EdX site for other free classes from other schools. Maybe you want to eat healthy, or try out a new fad diet, or start taking supplements. Whatever is meaningful for you, make the commitment today!

Now, for the second part.. Set yourself up for success! Tapas is not just about setting a goal, it is about exercising self-discipline and follow through. If you use a calendar or planner, write your goal down every day. Maybe add a daily reminder, alarm, or calendar appointment on your phone. Try getting sticky notes and sticking on your bathroom mirror, just inside the front door, or on your night stand.. maybe all three spots! If you have similar friends or family members, maybe try out an accountability-buddy, a friendly competition, or a group 30 Day Challenge. Perhaps schedule giving yourself a small reward on the weekend for sticking to your new habit for the full week. Also, physically set yourself up for success… buy the right foods and dispose of temptations for diet changes, set out exercise equipment and clothes the night before if you want to wake up and exercise, schedule out your lessons to complete by a meaningful date, etc. Whatever methods work for you, try any and all ways to gently encourage yourself to make positive changes or accomplish your goals.

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Please comment to share your experience if you tried one of our suggestions, or one of your own! Always remember, be kind!

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