Good Morning Yogis! Today is Upper Limbs Day. Today we will revisit Dharana, and then try a Dharana Guided Meditation or other Meditative Practice.
Your calm mind is the ultimate weapon against your challenges. So relax. – Bryant McGill
Dharana
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. Most of the meditative practices we think of are therefore Dharana practices – see our full list!
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try a Dharana-focused Meditation Practice for Upper Limbs Day. Perhaps try our traditional breath-focused 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!
Happy September 16, 2023 – Shavasana (Corpse Pose)
Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third limb of Yoga – Asanas. Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Shavasana (shah-VA-sa-nuh) or Corpse Pose is my choice for Asana Day today – this is possibly the most important Asana, so it is worth revisiting often!
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 minutes).
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try focus on Shavasana or Corpse Pose in your Asana practice today for AsanaDay! Shavasana at the end of your Asana session is important for your body to take in the changes you made during that session. Also, the Shavasana section of an Asana class is a great time for meditation and Pranayama.
I learned you should have 5 minutes of Shavasana for every 30 minutes of practice. However, this means only 10 minutes of Shavasana after an hour of practice, but I have read about more meditative benefits of Shavasana at 15 minutes and longer. Perhaps adjust your practice schedule to allow for a longer Shavasana today!
Shavasana – Corpse Pose
Shavasana – Corpse Pose
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.
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.
Take deep breaths into your belly (perhaps try Vilona Pranayama or Yogic / Three-Part Breath). 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.
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
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! Do you always include Shavasana with your Asana practice? Have you taken a 15 minute or longer Shavasana before? 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 Positive Practice suggestion
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.
Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third limb of Yoga – Asanas. Since we are in the middle of an August Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Shavasana (shah-VA-sa-nuh) or Corpse Pose is my choice for Asana Day today – this is possibly the most important Asana, so I would like to revisit this today!
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 minutes).
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try focus on Shavasana or Corpse Pose in your Asana practice today for AsanaDay! Shavasana at the end of your Asana session is important for your body to take in the changes you made during that session. Also, the Shavasana section of an Asana class is a great time for meditation and Pranayama.
I learned you should have 5 minutes of Shavasana for every 30 minutes of practice. However, this means only 10 minutes of Shavasana after an hour of practice, but I have read about more meditative benefits of Shavasana at 15 minutes and longer. Perhaps adjust your practice schedule to allow for a longer Shavasana today!
Shavasana – Corpse Pose
Shavasana – Corpse Pose
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.
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.
Take deep breaths into your belly (perhaps try Vilona Pranayama or Yogic / Three-Part Breath). 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.
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
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! Do you always include Shavasana with your Asana practice? Have you taken a 15 minute or longer Shavasana before? 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)!
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 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 Positive Practice suggestion
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.
Follow us on Instagram – easy access to our daily positive practices Plus second daily reminder photo /edit On INSTAGRAM Only (2nd Insta post currently paused)
@dailyyogi.world tag us with your Asana pics! enable notifications for pop-up reminders!
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 Positive Practice suggestion
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.
Happy June 26, 2023 – Trataka (Flame Gazing Meditation)
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 Positive Practice suggestion
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!
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 Practices – 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. Most of the meditative practices we think of are therefore Dharana practices!
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 Positive Practice suggestion
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.
Please comment and let us know which meditation you tried. I have been enjoying the same sleep meditation for a while, so please share any favorite guided meditations or meditation practices for me to try!! 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 Positive Practice suggestion
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!
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!
Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this three-part breath. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety.
Diaphragmatic Breath
Start in a comfortable seat by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
Breathe out, contracting the belly, making sure you empty the lungs completely
Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.
Yogic Breath / Three Part Breath
PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.
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Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate diaphragmatic breathing like this, or other Pranayama into your Asana practice? Have you tried this full three-part breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!
Happy June 21, 2023 – Summer Solstice & Cancer Season
Good Morning Yogis! Today is the start of Cancer Season – Happy Birthday Cancer Yogis! We will cover an Asana today inspired by Cancer – Crab Pose. This is a great chest opener and counter-pose for forward bends, but you should avoid this pose if you have neck or shoulder injuries. Today is also the Summer Solstice – Happy Summer!
Today’s Daily Yogi Practice is to try Crab Pose Asanas inspired by the start of Cancer Season!
Tag @dailyyogi.world with your Cancer Pose Pics on Instagram!
Chatus Pada Pitham Asana – Crab Pose
Chatus Pada Pitham Asana – Crab Pose
The full expression Asana is a great chest opener, and is especially great for the core and glutes. I usually practice this as a counter pose after Navasana or Boat Pose. This is also a precursor to the advanced Urdhva Dhanurasana or Wheel Pose. The Sanskrit for this pose is literally four-footed throne.
You will enter this pose by sitting on the mat in Dandasana or Staff Pose if you are coming from Navasana or Boat Pose with your hands on the mat. Bend your arms back and place your hands palm down on the mat just behind your hips – they can face forward or back for this Asana, but make sure to point fingers towards your shoulders if working progression to Wheel. To come up, press into your hands and lift your booty off the ground, then use your core to lift your hips and torso to parallel to the ground. Hold for 2-6 breaths. To come out, lower your back to the mat, then lay legs back out.
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.
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.
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.
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.
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 Positive Practice suggestion
Today’s Daily Yogi Practice for SantoshaDay 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.
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