Good morning Yogis! We are at the end of our special Upper Limbs week and special bonus daily meditation month, and will close with special meditation practices. Next month we will have a new special feature – stay tuned!
The body scan is not for everybody, and it is not always the meditation of choice even for those who love it. But it is extremely useful and good to know about and practice from time to time, whatever your circumstances or condition. – Jon Kabat-Zinn
Today’s Daily Yogi Practice is to try a body scanning meditation. You can try in Shavasana after Asana practice, or on its own. I usually start at my toes, and gradually tighten and relax each body part, then re-scan starting again at my toes.
Good morning Yogis! We are continuing our special Upper Limbs week! We are ending a special bonus daily meditation month with a week of special meditation practices.
Everyone has their own mantra. – Russell Brand
Today’s Daily Yogi Practice is to try a mantra meditation. You can try some OMs, a traditional Sanskrit mantra, or some common English motivational mantras.
Today we are trying out a Dharana (intense focus) practice – Mandalas! Most meditative practices are forms of Dharana, the 6th Limb of Yoga.
Please see full post for blank mandalas, mandala videos, and more info!
Good morning Yogis! We are in the middle of a special Upper Limbs week of meditative practices. Today we will focus on Flame Gazing Meditation, a Dharana practice I particularly enjoy during winter with the wood stove. A candle is usually best for summer, and traditional Trataka is practiced with the flame from a candle or oil lamp.
The most tangible of all visible mysteries – fire. – Leigh Hunt
Today’s Daily Yogi Practice is to try a form of Flame Gazing, a DharanaPractice. There are a few different forms of this you can try!
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and let me know what you thought of this Dharana exercise! Have you done this meditative flame-gazing before, not knowing this was a meditation practice? Always remember, be kind!
Good Morning Yogis! We are in the middle of a special Upper Limbs week of meditative practices. Today we will revisit one of my favorite Dharana Meditative Practice – Mandalas!
Dharana is the 6th Limb of Yoga, and is usually translated as concentration. I prefer to think of Dharana as intense focus, a bit stronger than “concentration”. This is typically the second step for meditation – after letting the outside world slip away, we then direct our focus inward. Please see our deep dive of Dharana for more info. Most of the meditative practices we think of are therefore Dharana practices – see our full list!
Or, if coloring is not your thing, try out a Mandala Kaleidoscope Meditation! I am not a huge fan of the new-agey music (unless using a special HZ), and prefer muting and listening to a meaningful song or album. You may also want to look into Tibetan Sand Mandalas!
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 let me know which you tried, and what you thought of this Meditative Mandala exercise! If you have another favorite Mandala practice or coloring book, then please share! Always remember, be kind!
Good morning Yogis! We are continuing our special Upper Limbs week! We are in the middle of a special bonus daily meditation month aligning with our 8 Limb Yoga practices, but this week we will cover special meditation practices.
Your future depends on your dreams, so go to sleep. – Mesut Barazany
Today’s Daily Yogi Practice is to try a Bedtime or Sleep Meditation for Upper Limbs Day. I am providing a few recommendations for this style of guided meditation based on your preferences. I find I fall asleep much easier with a sleep meditation, and I find the 6-8 hour meditations help me stay asleep through the night. I recently have been enjoying trying different Hz Solfeggio Frequency sleep music.
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Please comment and let us know which meditation you tried. We are starting a daily meditation challenge for June, so please share any favorite guided meditations or meditation practices!! Always remember, be kind!
Good morning Yogis, it is the start of a special Upper Limbs week to close out the month of June! We are in the middle of a special bonus daily meditation month aligning with our 8 Limb Yoga practices, so this final week we will focus on the Upper Limbs and cover special meditation practices.
The day will be what you make it, so rise, like the sun, and burn. – William C. Hannan
Today’s Daily Yogi Practice is to try a Morning Meditation for Upper Limbs Day. I am providing a few recommendations for this style of guided meditation based on how much time you have available to practice. I truly find I have a much better day when I start the morning with a guided meditation!
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and let us know which meditation you tried. I switch between different morning meditations each day, so please share any favorite guided meditations or meditation practices!! Always remember, be kind!
Good Morning Yogis! We are in the middle of a daily meditation practice challenge for June, and the end of a brief series on the Upper Limbs of Yoga.
As we have discussed, the upper limbs build upon all four of the previous limbs, and sequentially upon each other. These practices are all meditation focused and must truly be attained on your own. We started a series on each of the upper limbs, and covered Pratyahara, Dharana, and Dhyana. The last three limbs – Dharana, Dhyana, and Samadhi are often referred to as the “innermost quest” and studied together.
Samadhi is the 8th and final Limb of Yoga, and is literally translated as “integration”. Many consider Samadhi to be enlightenment. This is typically the final goal of meditation in some Eastern religions and philosophies – enlightenment. I consider Samadhi to be not only the final Limb of Yoga, but a synonym for Yoga. Samadhi is “integration” and yoga is “union” so I feel these are two words for the same goal. As we have discussed, this is a journey.
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and let us know which meditation you tried, and what you thought of this study of the Upper Limbs of Yoga! If you have another favorite guided meditation, please share the link! Always remember, be kind!
Good Morning Yogis! We are in the middle of a bonus Daily Meditation Challenge for June. Additionally, we are in the middle of a quick series of daily practices inspired by the Upper Limbs. We already covered Pratyahara or withdrawal of the senses and Dharana or Intense Focus. The last three Limbs of Yoga – Dharana, Dhyana, and Samadhi are often referred to as the “innermost quest” and studied together. As we have discussed, the upper limbs build upon all four of the lower limbs, and sequentially upon each other. However, these practices are all meditation focused, and must truly be practiced and understood on your own. Samadhi is basically our goal and will be discussed occasionally! Today we will discuss Dhyana and try a Meditation to reach this state. Check out our deep dive on Dhyana.
Dhyana is the 7th Limb of Yoga, and is usually translated as meditation. I prefer to think of Dhyana as full meditation, a bit stronger and more specific than “meditation”. This is typically the goal of meditation, to fully stop our thoughts and have a quiet mind. After withdrawing inside ourselves with Pratyahara and focusing our minds on a single subject with Dharaha, we may reach the level of meditation where our thoughts actually stop. In true Dhyana or true meditation, we typically are not aware of this clear-minded state until we come out of it.
Today’s Daily Yogi Practice is to try a Dhyana-focused Meditation Practice. You can try our breath-focused meditation again, and then allow your mind to quiet. Or, you can try a guided meditation meant to help bring the state of Dhyana.
Remember this is a practice, and a difficult one.. so be patient with yourself on this journey! I am working on Dhyana.. I usually can focus on one thing with Dharana, but my mind wanders fairly quickly when I try to quiet it for full meditation.
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Please comment and let me know which you tried, and what you thought of this Dhyana exercise! If you have another favorite guided meditation, please share the link! Always remember, be kind!
Good Morning Yogis! We are in the middle of a bonus Daily Meditation Challenge for June. Additionally, we are in the middle of a quick series of daily practices inspired by the first three Upper Limbs. We covered Pratyahara or withdrawal of the sense yesterday. As we have discussed, the upper limbs build upon all four of the lower limbs, and then sequentially upon each other. These practices are all meditation focused and therefore must truly be attained on your own. Today we will revisit Dharana, and then try a Dharana Guided Meditation or other Meditative Practice.
Nearly all meditation practices you think of are types of Dharana.
Dharana is the 6th Limb of Yoga, and is usually translated as concentration. This comes from the Sanskrit root “dhri” meaning to hold, carry, or maintain. I prefer to think of Dharana as intense focus, a bit stronger than “concentration”. This is typically the second step for meditation – after letting the outside world slip away, we then direct our focus inward. Please see our deep dive of Dharana for more. Most of the meditative practices we think of are therefore Dharana practices – see our full list!
Today’s Daily Yogi Practice is to try a Dharana-focused Meditation Practice. Perhaps try our breath-focused meditation again to prepare for tomorrow’s next level of meditation. Perhaps focus on your breath or body in Shavasana / Corpse Pose after an Asana practice, another meditative practice from our list, try a guided meditation below, or any other method of your own.. whatever feels right to you. We will cover mandalas and flame gazing later!
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 let me know which you tried, and what you thought of this Dharana exercise! If you have another favorite, then please share the link! Always remember, be kind!
Good Morning Yogis! We have completed our daily positive practices and meditations inspired by the first four Limbs of Yoga, and are back to the Upper Limbs. We are also in the middle of a bonus Daily Meditation Challenge for June. We typically spend more time practicing the lower limbs, but during meditation months we will take couple days to cover each of the four upper limbs, rather than combining into one.
As we have discussed, the upper limbs build upon all four of the previous limbs, and sequentially upon each other. These practices are all meditation focused and therefore must truly be attained on your own. We will take the next few days in our Meditation-focused month for daily practices inspired by the first three Upper Limbs. Today we will revisit the 5th Limb of Yoga – Pratyahara and try a Pratyahara Guided Meditation.
Pratyahara is the 5th Limb of Yoga, and is usually translated as withdrawal of the senses. “Prati” means against or away, and “Ahara” means food or anything we take into ourselves. So, this literally means to stop taking things into ourselves. This is typically the first step for meditation – letting the outside world slip away, and going inside. The point is not about isolating yourself from outside distractions, it is about withdrawing into yourself, and then allowing outside distractions to fade away. Please see our detailed discussion on Pratyahara for more.
Today’s Daily Yogi Practice is to try a Pratyahara-focused Meditation Practice. You can try this with Shavasana / corpse pose after an Asana practice, with a guided meditation, or on your own.. whatever feels right to you! Remember this is a practice, and a difficult one.. so be patient with yourself on this journey!
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Please comment and let me know which you tried, and what you thought of this Pratyahara Meditation! If you have another favorite, then please share the link! Always remember, be kind!
Good morning Yogis! Today is National Trails Day and National Prairie Day and tomorrow is World Environment Day,. So, we are taking a quick break from our cycle of practices inspired by the 8 Limbs of Yoga to focus on practices for our special Meditation Month and getting outside for these environmentally focused holidays.
Action does not get one to the destination, action IS the destination. – Brian S. Woods
Today’s Daily Yogi Practice is to try a moving meditation. I recommend a meditative hike or drive! Check out the US National Parks Pass if you love meditative hikes – this covers US national park entrance fees for a year, and helps support public conservation.
Driving is my favorite meditative activity, I definitely have the “monkey mind” so having something big to focus on is very helpful for me, and these meditative drives often result in solutions to problems or my best ideas.
If people sat outside and looked at the stars each night, I’d bet they’d live a lot differently… when you look into infinity, you’ll realize that there are more important things than what people do all day. – Calvin & Hobbes
Happy Saturday Yogis! Today we are having a KISS day – try a Meditation Practice of your choice!
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!
Good morning Yogis! We just wrapped up practice of each of the Limbs of Yoga. Today we will begin a series on different categories of Asanas I use – Seated, Arm Balance, Heart Opener / Backbend, Hip Opener / Forward Bend, Standing, Inversion, Twist, and Reclined. Today we will begin with Seated and review favorite seated poses that are best for meditation. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.
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 includes the beginner version of this pose that I can do! 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 am still working arm strength to do the Intermediate version of this class!
Today’s Daily Yogi Practice is to try any seated Asana. Firstly, please try all of them, at least briefly, and see which feels best for you! Please note different seats are comfortable for different bodies. I enjoy Padmasana / Lotus Pose which many Yogis find very uncomfortable, and I find Virasana / Hero’s Pose a bit rough on my knees and best with a block under my seat. Also, these seated poses are also the best positions for your meditation and Pranayama practice! Perhaps select your favorite as your comfortable seated position for your meditation practice going forward!
Firstly, you should keep your head, neck, and shoulders aligned over your hips in each pose. Secondly, keep your shoulders down and back, and try to keep your back from rounding. Finally, your hands can either gently rest on knees and/or in your favorite mudra / placement for meditation. We will focus just on the lower body in each of these positions. Also, if any poses are uncomfortable, try with a couch pillow or block under your seat! Lastly, I find it helps to switch my legs and do both sides for any cross legged positions to even out my posture!
Sukhasana – Easy Pose
Sukhasana – Easy Pose
Sukhasana (sook-HA-sa-nuh) is basically just a comfortable seated position! Firstly, look down at your legs – you should see a small triangle of empty space. Keep your torso straight and tall over your hips. Then take note of your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Finally, notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. You can put your hands on the ground and gently press to lengthen your back, or rest your hands on your knees. You can pull a bit on your knees to help open your chest and help keep your back straight.
Siddhasana (sid-DAH-sa-nuh) is basically a slightly more difficult version of Sukhasana / Easy Pose. Start in Sukhasana / Easy Pose. Then, spread your knees a bit further, and bring your feet in towards your groin. Next, look down and make sure there is no empty space between your legs. Finally, make sure you keep your back straight, not rounded! If you notice your back rounding in this pose, move your legs back out to Sukhasana / easy pose. I prefer Siddhasana over Sukhasana, especially because bringing in my feet helps me maintain a straighter back.
This is a comfortable seat for advanced Yogis only. Please do not force yourself into this pose! Many Yogis work Ardha Padmasana (ARD-ha pahd-MA-sa-nuh), or Half Lotus and can only express the full pose after extensive Asana practice. Make sure you keep your back straight, not rounded! I ALWAYS do an Asana series in this pose, cross my legs the other way, and repeat! This leg base is used in many other advanced Asanas and variations, such as Tolasana / Scales Pose and advanced Matsyasana – Fish Pose.
First, start in Siddhasana / Adept’s Pose. Lift and pull in your right foot, and place on top of your left thigh, as close to your hip as possible. You can leave your other leg here, in Ardha Padmasana – Half Lotus. Or, you can pull your left leg up and over onto your right leg, to come into the full expression of Padmasana.
Since Virasana (veer-AH-sa-nuh) or Hero’s Pose is a kneeling Asana, it usually much more comfortable for Yogis with tight hips than the cross legged poses above. Firstly start kneeling with knees and toes together. Then, bring the toes apart, and sit yourself down between your legs. This pose can be rough on my knees, and sometimes bothers my heels and tops of my feet if I have been wearing high heels. I therefore find this pose much more comfortable with a block under my seat as pictured below.
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 to share your experience! What did you think? Which was your favorite of these seated poses? Always remember, be kind!
Good Morning Yogis, it is Upper Limbs Day! We just finished a series covering Asanas for each of the first three Limbs of Yoga! Today is also April 20th – Happy 420 stony Yogis!
Open-minded people do not impose their beliefs on others. They just accept all of life’s perspectives and realities, doing their own thing in peace without judging anyone. – Steven Aitchison
Marijuana use for Yogis is a highly divisive subject! I will not share my personal stance, but here are a few different opinions to help you decide whether this substance will add or detract from your Yoga practice!
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 Intermediate Relaxation (30 Minute)!
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and let us know which meditation you tried. Always remember, be kind!
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 Intermediate Relaxation (30 Minute)!
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!
Good morning Yogis! We are featuring a few of my favorite Upper Limbs meditation practices wrapping up a special bonus daily meditation month. Tomorrow we will restart our practices inspired by the 8 Limbs of Yoga and our bonus daily Asana challenge April.
Breathing meditation can quiet the mind, open the body, and develop a great power of concentration. – Jack Kornfield
Today’s Daily Yogi Practice is to try the traditional Breath-Focused Meditation Practice. This traditional meditation method is supposed to bring you to Samadhi – from Dharana and into Dhyana. Meditation (particularly on my own with breathing and not a guided meditation or Dharana practice) has always been difficult for me personally, with my “monkey mind” but these methods below have worked for me!
Start sitting in a comfortable cross-legged position. Try to find a quiet, comfortable space. Relax and focus on your breath. Allow your belly to expand on each inhale, and contract to empty your lungs fully on each exhale. (Check our Pranayama section for more detail on diaphragmatic breathing).
Notice any outside distractions such as wind or noises from the street, and try to allow them to fade into the background as you calmly turn your focus inwards. Notice any inside distractions coming from your mind, as our inner world/voice is typically used to running wild on auto-pilot. Calmly allow these passing thoughts to fade, and turn your attention back to your breath.
Start working towards calming your mind. Focus on counting to 10 with your breath. Inhale 1, exhale 2, inhale 3, exhale 4, and continue to 10. If you notice your thoughts wandering, gently let them go, turn your attention back to your breath, and begin again with 1 on your next inhale.
Or, if you prefer more than numbers for your focus, try thinking to yourself “inhale peace and relaxation” each inhale, and “exhale stress and tension” each exhale. Many Yogis enjoy guided meditations to help focus.
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and let me know what you thought of this meditation exercise! If you meditate, how long do you typically meditate for and how frequently? Do you have another meditation technique or guided meditation you particularly enjoy? Always remember, be kind!
Good morning Yogis! We are featuring a few of my favorite Upper Limbs meditation practices wrapping up a special bonus daily meditation month.
The idea is that flowing water never goes stale, so just keep on flowing. – Bruce Lee
Today’s Daily Yogi Practice is to try a moving meditation. I recommend a meditative drive or hike!
Moving Meditations
Driving is my favorite meditative activity, I definitely have the “monkey mind” so having something big to focus on is very helpful for me, and these meditative drives often result in solutions to problems or my best ideas.
Good morning Yogis! We are featuring a few of my favorite Upper Limbs meditation practices wrapping up a special bonus daily meditation month.
It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. – John Steinbeck
Today’s Daily Yogi Practice is to try a Bedtime or Sleep Meditation for Upper Limbs Day. I am providing a few recommendations for this style of guided meditation based on your preferences. I find I fall asleep much easier with a sleep meditation, and I find the 6-8 hour meditations help me stay asleep through the night.
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Please comment and let us know which meditation you tried, or please share any favorite guided meditations or meditation practices!! Always remember, be kind!
Good morning Yogis, it is Upper Limbs day! We are wrapping up a special bonus daily meditation month aligning with our 8 Limb Yoga practices, so we will close the month with a few of my favorite special meditation practices.
With the new day comes new strength and new thoughts. – Eleanor Roosevelt
Today’s Daily Yogi Practice is to try a Morning Meditation for Upper Limbs Day. I am providing a few recommendations for this style of guided meditation based on how much time you have available to practice. I truly find I have a much better day when I start the morning with a guided meditation!
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and let us know which meditation you tried. Or, please share any favorite guided meditations or meditation practices!! Always remember, be kind!
Good Morning Yogis! We are in the middle of a month focused on meditation for March. We typically spend more time practicing the lower limbs, but during meditation months we will take couple days to cover each of the four upper limbs, rather than combining into one.
We already covered Pratyahara or withdrawal of the senses and Dharana or Intense Focus. The last three Limbs of Yoga – Dharana, Dhyana, and Samadhi are often referred to as the “innermost quest” and studied together. As we have discussed, the upper limbs build upon all four of the lower limbs, and sequentially upon each other. However, these practices are all meditation focused, and must truly be practiced and understood on your own. Samadhi is basically our goal and will be discussed only occasionally… we are skipping Samadhi this round of through the 8 limbs of Yoga, and jumping right into our meditation month practices tomorrow. Today we will discuss Dhyana and try a Meditation to reach this state. Check out our deep dive on Dhyana.
Meditation is the dissolution of thoughts in eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity. – Voltaire
Dhyana is the 7th Limb of Yoga, and is usually translated as meditation. I prefer to think of Dhyana as full meditation, a bit stronger and more specific than “meditation”. This is typically the goal of meditation, to fully stop our thoughts and have a quiet mind. After withdrawing inside ourselves with Pratyahara and focusing our minds on a single subject with Dharaha, we may reach the level of meditation where our thoughts actually stop. In true Dhyana or true meditation, we typically are not aware of this clear-minded state until we come out of it.
Today’s Daily Yogi Practice is to try a Dhyana-focused Meditation Practice. You can try our breath-focused meditation again, and then allow your mind to quiet. Or, you can try a guided meditation meant to help bring the state of Dhyana.
Remember this is a practice, and a difficult one.. so be patient with yourself on this journey! I am working on Dhyana.. I usually can focus on one thing with Dharana, but my mind wanders fairly quickly when I try to quiet it for full meditation.
Get the Daily Yogi App – Get quick access to today’s practice and daily pop-up reminders!
Please comment and let me know which you tried, and what you thought of this Dhyana exercise! If you have another favorite guided meditation, please share the link! Always remember, be kind!
Good Morning Yogis! We are in the middle of a month focused on meditation for March. We typically spend more time practicing the lower limbs, but during meditation months we will take couple days to cover each of the four upper limbs, rather than combining into one. We covered Pratyahara or withdrawal of the sense yesterday. As we have discussed, the upper limbs build upon all four of the lower limbs, and then sequentially upon each other. These practices are all meditation focused and therefore must truly be attained on your own. Today we will revisit Dharana, and then try a Dharana Guided Meditation or other Meditative Practice.
Wisdom comes with the ability to be still. Just look and listen. No more is needed. – Eckhart Tolle
Nearly all meditation practices you think of are types of Dharana.
Dharana is the 6th Limb of Yoga, and is usually translated as concentration. This comes from the Sanskrit root “dhri” meaning to hold, carry, or maintain. I prefer to think of Dharana as intense focus, a bit stronger than “concentration”. This is typically the second step for meditation – after letting the outside world slip away, we then direct our focus inward. Please see our deep dive of Dharana for more. Most of the meditative practices we think of are therefore Dharana practices – see our full list!
Today’s Daily Yogi Practice is to try a Dharana-focused Meditation Practice. Perhaps try our breath-focused meditation again to prepare for tomorrow’s next level of meditation. Perhaps focus on your breath or body in Shavasana / Corpse Pose after an Asana practice, another meditative practice from our list, try a guided meditation below, or any other method of your own.. whatever feels right to you. We will cover mandalas and flame gazing later!
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 let me know which you tried, and what you thought of this Dharana exercise! If you have another favorite, then please share the link! Always remember, be kind!
Good Morning Yogis! We have completed our daily positive practices and meditations inspired by the first four Limbs of Yoga, and are back to the Upper Limbs. We are also in the middle of a month focused on meditation for March. We typically spend more time practicing the lower limbs, but during meditation months we will take couple days to cover each of the four upper limbs, rather than combining into one meditation day.
The first half of life is devoted to forming a healthy ego, the second half is going inward and letting go of it. – Carl Jung
As we have discussed, the upper limbs build upon all four of the previous limbs, and sequentially upon each other. These practices are all meditation focused and therefore must truly be attained on your own. We will take the next few days in our Meditation-focused month for daily practices inspired by the first three Upper Limbs. Today we will revisit the 5th Limb of Yoga – Pratyahara and try a Pratyahara Guided Meditation.
Pratyahara is the 5th Limb of Yoga, and is usually translated as withdrawal of the senses. “Prati” means against or away, and “Ahara” means food or anything we take into ourselves. So, this literally means to stop taking things into ourselves. This is typically the first step for meditation – letting the outside world slip away, and going inside. The point is not about isolating yourself from outside distractions, it is about withdrawing into yourself, and then allowing outside distractions to fade away. Please see our detailed discussion on Pratyahara for more.
Today’s Daily Yogi Practice is to try a Pratyahara-focused Meditation Practice. You can try this with Shavasana / corpse pose after an Asana practice, with a guided meditation, or on your own.. whatever feels right to you! Remember this is a practice, and a difficult one.. so be patient with yourself on this journey!
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Please comment and let me know which you tried, and what you thought of this Pratyahara Meditation! If you have another favorite, then please share the link! Always remember, be kind!
Please try all of these meditation poses, at least briefly and see which feels best for you! Please note there is no right or wrong here.. I am sharing MY Top 5, but many others may disagree with me. For example, I find Virasana / Hero Pose comfortable for an extended time only with a block under my seat, and occasionally find Lotus Pose enjoyable, which is too intense for many Yogis.
I enjoy Siddhasana (sid-DAH-sa-na) or Adepts Pose for Meditation. This is basically my comfortable seated position, and that is just how I always envisioned meditating! This Asana is basically a slightly more difficult version of Sukhasana / Easy Pose.
Start in a comfortable cross legged position. Then spread your knees a bit further, and bring your feet in towards your groin – keep your leg on the mat and tuck your ankles/shins over each other. Look down and make sure there is no empty space between your legs and feet. Keep your torso straight and tall over your hips. Take note of your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. You can put your hands on the ground and gently press to lengthen your back, or rest your hands on your knees. You can pull a bit on your knees to help open your chest and help keep your back straight. You should keep your head, neck, and shoulders aligned over your hips in any seated pose. Your hands can either gently rest on knees and/or in your favorite mudra/placement for meditation. PS if any poses are uncomfortable, try with a couch pillow or block under your seat! Try not to move your body while meditating, I find it helps to switch my legs each day of practice for any cross legged positions to even out my posture!
Make sure you keep your back straight, not rounded in any seated position! If you notice your back rounding in this pose, move your legs back out to Sukhasana / easy pose, making a small triangle of empty space between your legs. I prefer Siddhasana over Sukhasana, because bringing in my feet helps me maintain a straighter back. I also prefer Siddhasana over Padmasana / Lotus Pose for meditation, since Lotus can get a bit strenuous on my ankles for an extended time.
2. SEATED IN A CHAIR – SEATED MEDITATION
Chair Yoga is very common, and chairs are often the most comfortable seat we can find! It is important to be comfortable and maintain your posture if you will be sitting for an extended period of time, and a chair can help with both. Driving is also my favorite meditative activity, so sitting in a chair (driver’s seat also counts to me) makes this #2 for my Top 5!
Shavasana or Corpse Pose is often considered the most important Asana, especially after Asana Class. I occasionally enjoy deep meditations if I need help to fall asleep, and it is absolutely required to be in bed in Shavasana for those guided meditations! One of my favorite things about meditation in Shavasana is that I can breathe more deeply into my belly than I am able to in a seated position.
Lay on your back, and allow your legs and feet to gently splay open. Rest your arms a few inches away from your body, with palms facing up. Close your eyes, and allow your entire body to relax and sink into the mat. You can use a couch pillow under your head and/or knees, or any modifications to make this pose more comfortable for an extended time. I occasionally take Shavasana with knees bent and feet on the floor, and/or with elbows bent and hands under my head or cactus-arms to the side.
To come out, gently roll onto your right side, then press your hand into the mat to come back up slowly into a seated position.
Virasana / Hero’s Pose is actually the most comfortable seat for many Yogis. However, this is my Top 5, and I find kneeling positions strenuous on my feet and knees for extended periods of time. I can only hold kneeling positions comfortably with a block under my seat! I do enjoy meditation in a kneeling position, resting my hands on my knees.
This is a kneeling Asana, and usually much more comfortable for Yogis with tight hips than the cross legged posses above. Start kneeling with knees and toes together. Then, bring the toes apart, and sit yourself down between your legs. Make sure to keep your back straight, with hips, shoulders, and head in line. This pose can be rough on my knees, and sometimes bothers my heels and tops of my feet if I’ve been wearing high heels. I find this pose much more comfortable with a block under my seat as pictured below.
Virasana with block
CHECK OUT OUR Other Top 5 lists TOP 5 YOGA Equipment and Yoga MATS!
I would recommend a block, couch pillows, or perhaps a folded-up blanket for support under the seat. Pick your favorite chair for a seated meditation, or comfortable shoes for a meditative hike or walk!
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There you have it, my Top 5 Meditation Positions! Please comment to share if your Top 5 would be different.. I know many Yogis enjoy seated positions other than Adept’s Pose, or prefer Shavasana to any other position. Always remember, be kind!
Good morning Yogis! We are wrapping up our special Upper Limbs week! Next month we will have a special bonus daily meditation month aligning with our 8 Limb Yoga practices, but this week we will cover special meditation practices.
Focus on the miracle that breath is. – Jacqueline Whitney
Today’s Daily Yogi Practice is to try the traditional Breath-Focused Meditation Practice. This traditional meditation method is supposed to bring you to Samadhi – from Dharana and into Dhyana. Meditation (particularly on my own with breathing and not a guided meditation or Dharana practice) has always been difficult for me personally, with my “monkey mind” but these methods below have worked for me!
Start sitting in a comfortable cross-legged position. Try to find a quiet, comfortable space. Relax and focus on your breath. Allow your belly to expand on each inhale, and contract to empty your lungs fully on each exhale. (Check our Pranayama section for more detail on diaphragmatic breathing).
Notice any outside distractions such as wind or noises from the street, and try to allow them to fade into the background as you calmly turn your focus inwards. Notice any inside distractions coming from your mind, as our inner world/voice is typically used to running wild on auto-pilot. Calmly allow these passing thoughts to fade, and turn your attention back to your breath.
Start working towards calming your mind. Focus on counting to 10 with your breath. Inhale 1, exhale 2, inhale 3, exhale 4, and continue to 10. If you notice your thoughts wandering, gently let them go, turn your attention back to your breath, and begin again with 1 on your next inhale.
Or, if you prefer more than numbers for your focus, try thinking to yourself “inhale peace and relaxation” each inhale, and “exhale stress and tension” each exhale. Many Yogis enjoy guided meditations to help focus.
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and let me know what you thought of this meditation exercise! If you meditate, how long do you typically meditate for and how frequently? Do you have another meditation technique or guided meditation you particularly enjoy? Always remember, be kind!
Good morning Yogis! We are continuing our special Upper Limbs week! Next month we will have a special bonus daily meditation month aligning with our 8 Limb Yoga practices, but this week we will cover special meditation practices.
Your body hears everything your mind says. – Naomi Judd
Today’s Daily Yogi Practice is to try a body scanning meditation. You can try in Shavasana after Asana practice, or on its own. I usually start at my toes, and gradually tighten and relax each body part, then re-scan starting again at my toes.
PRO TIP: Already comfortable with Pratyahara and body scanning meditations? Try starting with right toe, then left toe, and switch sides as you progressively scan moving up your body!
Good morning Yogis! We are continuing our special Upper Limbs week! Next month we will have a special bonus daily meditation month aligning with our 8 Limb Yoga practices, but this week we will cover special meditation practices.
