Good Morning Yogis! We are continuing on with weaving practice of each of the Yamas into our day. Today is Satya or Truthfulness Day. Last time we practiced the second of the Yamas, with a kind truth, but today we will examine and practice from a different angle.
The whole key is to be honest with yourself, find the weak spots, work on it, get it done. – Wladimir Klitschko
Today’s Daily Yogi Practice is to actively exercise Satya / truthfulness with ourselves today. Need ideas? It can be big or small.
This usually means examining mindsets, practices, or people in our life that may not be serving us. For example, maybe you are like me and should really examine eating less candy and more veggies. Or maybe you have other unhealthy practices like smoking, or a medical issue you have been putting off getting examined. Perhaps you have “friends” who cut you down to bring themselves up or consistently take but never offer support.
We usually know deep down what truths we need to accept… perhaps meditate to allow these thoughts to come up. Accepting difficult truths is a big step, and do not push yourself to do anything until you are ready. But, if you decide you are up for it, plan a course of action to resolve what you had been avoiding.
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 Satya with yourself today. This can be difficult, but honestly is always the best policy. Always remember, be kind!
We are in the middle of a bonus Daily Meditation Challenge for October! For Ahimsa day today, my meditation for the day is a Guided Meditation on Non-Violence.
Nonviolence is essentially based on recognizing the humanity in every one one of us. – Grace Lee Boggs
Today’s Daily Yogi Practice is to actively exercise Ahimsa/ non-harming today. Need ideas? It can be big or small. We should strive to exercise non-harming with our thoughts, words and/or actions.
For actions, you can avoid killing a bug you find in the house, and instead use a cup and paper or cardboard to carry outside. Perhaps drive compassionately if you have to drive today. Maybe refrain from letting your temper get the best of you and stay kind throughout a difficult interaction.. this will probably be non-harming in both words and actions. Keep in your mind and try to follow “if you do not have anything nice to say, do not say anything at all.” Or, to practice Ahimsa with our thoughts, try to stay positive today with yourself, and notice and stop yourself from any negative self-talk.
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Please comment and share how you decided to practice Ahimsa today. How did it make you feel? Always remember, be kind!
Good Morning Yogis! We are in the middle of a month focused on meditation for October. 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 tomorrow. Today we will discuss Dhyana and try a Meditation to reach this state. Check out our deep dive on Dhyana.
To understand the immeasurable, the mind must be extraordinarily quiet, still. – Jiddu Krishnamurti
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 month focused on meditation for October. 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.
We are not born focusing. It’s an acquired skill that requires initial effort and constant upgrading. – Robert Genn
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 October. 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.
Peace is a sacred space within, it is the temple of our internal landscape. We are free to visit it, whenever we seek sanctuary. Underneath the chaos of everyday living, peace is patiently awaiting our discovery… go within. – Jaeda DeWalt
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!
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!
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!
3. SHAVASANA – CORPSE POSE – RECLINED / SUPINE MEDITATION
Shavasana – Corpse Pose
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
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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!
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.
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! Happy October! October is National Emotional Wellness Month. I find challenge-focused months super helpful for my own motivation, so today we are starting 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 Yoga Philosophy throughout next month. Consider getting the Daily Yogi App for reminders if you are participating – this is a great Tapas tool!
Your world is a living expression of how you are using and have used your mind. – Earl Nightingale
As we begin Emotional Wellness Month and our bonus daily meditation challenge, I want to discuss an important common concept from Yoga Philosophy – Setting Intentions! If you have attended Yoga classes at a Yoga Studio, you likely have heard your teacher recommend setting an intention for your practice that day. We have talked about keeping Santosha / contentment in Asana practice to avoid injury. I often set Pranayama / Breath as my intention for Asana practice with a mantra of “breathe” or “just breathe”, since in more dynamic classes I forget to maintain my preferred Ocean Breath as the Asana series picks up speed. Here is a great article with more on intentions and mantras on and off the Yoga mat.
Today’s Daily Yogi Practice is to set a positive intention for yourself for October, keeping October’s mental and emotional wellness theme in mind. This can be big or small:
If you practice Asanas or another exercise regularly, perhaps ensure you set an intention before each session.
Join us on our October daily meditation challenge!
Part of the reason we set intentions in Asana practice is to have something positive to come back to that we want to focus on. Additionally, we will have this to return to when we meet challenges. I set “just breathe” as my intention for nearly a decade now, and I do truly breathe into difficulties on the mat, and I have improved my breath during v practice by keeping this in the back of my mind. There is much to be said for the power of positive thinking.
Although I do believe in the power of positive thinking and believe this helps with emotional wellness, I will discuss my own views on this a bit later this month. Here is more info if you do not want to wait!
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Please comment and share how if setting positive intentions is part of your Yoga or Asana practice. Are you taking other steps to improve your mental and emotional wellness this month? Are you going to join us in our daily meditation challenge for October? Always remember, be kind!
Good Morning Yogis! We are ending a September Asana-focused month of practices, and moving on to a month focused on meditation for October. 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 tomorrow. Today we will discuss Dhyana and try a Meditation to reach this state. Check out our deep dive on Dhyana.
Meditation is bringing the mind home. – Sogyal Rinpoche
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 ending a September Asana-focused month of practices, and moving on to a month focused on meditation for October. 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.
Concentration can be cultivated. One can learn to exercise will power, discipline one’s body and train one’s mind. – Anil Ambani
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 ending a September Asana-focused month of practices, and moving on to a month focused on meditation for October. 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.
The moment the senses start turning inward, we are tapping into the eternal source of energy. – Gurudev Shankar
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 Upper Limbs Day, and also Innergize Day – focused on self-care, relaxation, and meditation. 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
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 for Upper Limbs and Innergize 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!
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, and although we have covered it once before, it is worth revisiting!
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 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! Today is Upper Limbs Day to close out our cycle of practices inspired by the 8 Limbs of Yoga. Today is also the International Day of Clean Air so today we will combine getting outside for this environmentally focused holiday with our meditation practice.
Meditation and concentration are the way to a life of serenity. – Baba Ram Dass
Today’s Daily Yogi Practice is to try a moving meditation. I recommend a meditative drive or hike! 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.
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.
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 at the end of our special Upper Limbs week and special bonus daily meditation month, and will close with one final special meditation practice. Next month we will have a new special feature – stay tuned for tomorrow!
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.
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! 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!
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!
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.
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 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.
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 World Environment Day, National Trails Day, AND National Prairie 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 drive or hike! 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.
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.
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, so today we will have a KISS (keep it super simple) Day!
The thing about meditation is you become more and more you. – David Lynch
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!
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 April 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 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)!
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 at the end of our bonus Daily Meditation Challenge for March and 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, but unfortunately beyond at least my daily practices! Today we will discuss Dhyana and try a Meditation to reach this state. Check out our deep dive on Dhyana.
Dhyana is the continuous flow of thought toward that object. – Yoga Sutras of Patanjali
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 nearing the end of a bonus Daily Meditation Challenge for March. 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.
Dharana locks consciousness on a single place, object, or idea. – Yoga Sutras of Patanjali
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 nearing the end of our bonus Daily Meditation Challenge for March. We typically spend more time practicing the lower limbs, so we will take couple days to cover the upper limbs, rather than combining into one.
When the consciousness goes within by uncoupling from external objects, the senses also do so – this is Pratyahara. This results in the ultimate mastery over the senses. – Yoga Sutras of Patanjali
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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