Saucha (Purity) – Meditation March 2023

Happy Meditation March 6, 2023 – Saucha (Purity)

Good Morning Yogis! We completed the Yamas (1st Limb of Yoga), so we are restarting the Niyamas (2nd Limb of Yoga) for our daily practices with Saucha or Purity Day.

Bonus Daily Meditation Challenge

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

cool close up shot of bright yellow flowers among green leaves - saucha purity cleanliness self-care Quote: When we care for ourselves as our very own beloved—with naps, healthy food, clean sheets, a lovely cup of tea—we can begin to give in wildly generous ways to the world, from abundance. - Anne Lamott
When we care for ourselves as our very own beloved—with naps, healthy food, clean sheets, a lovely cup of tea—we can begin to give in wildly generous ways to the world, from abundance. – Anne Lamott

Today’s Positive Practice suggestion

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

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

Want more Saucha practices? Check out our Saucha Guide!

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Missed yesterday’s post? Read it here!

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

February 2023 – Pranayama (Breathing): Nadi Shodhana Pranayama (Alternate Nostril / Channel Clearing Breath)

Happy February 17, 2023 – Pranayama (Breathing): Nadi Shodhana Pranayama (Alternate Nostril / Channel Clearing Breath)

Good morning Yogis! We are at the end of our week of special Pranayama practices! We will start a special meditation-focused week next week, and today we will try a a meditative Pranayama practice – Nadi Shodhana (NAH-dee show-DAH-nuh). This literally translates as “channel-clearing” but we frequently use a more descriptive translation of alternate-nostril breathing.

cool perspective close-up modern black metal sculpture from decordova sculpture garden among bright green sunlit trees - pranayama breath breathing Quote: Breathing is meditation; life is a meditation. You have to breathe in order to live, so breathing is how you get in touch with the sacred space of your heart. - Willow Smith
Breathing is meditation; life is a meditation. You have to breathe in order to live, so breathing is how you get in touch with the sacred space of your heart. – Willow Smith

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is Nadi Shodhana or Channel Clearing, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this alternate-nostril breath. We recommend trying this breath technique during meditation! This is also a great calming technique for anxiety.

This technique is meant to clear the body’s energy channels, and I find it is super cleansing for the entire respiratory system – you may want to keep some tissues handy for this technique, and do not perform if you have a stuffy nose! You can also try a Guided Pranayama Meditation Practice – Nadi Shodhana.

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.

Nadi Shodhana Pranayama – Channel Clearing / Alternate-Nostril Breathing

  • Get in position – you will want to come into a comfortable seat. Place your left hand on your left knee. Bring your right hand into a Vishnu Mudra, folding your first two fingers to your palm (or if this is not comfortable, bring all three center fingers to the palm, or rest your index and middle fingers on your forehead/third eye)
  • Use the right thumb to close the right nostril. Exhale and then inhale fully through your left nostril only, keeping your diaphragmatic breath technique, breathing into your belly.
  • Move your right ring and pinky finger to close the left nostril. Exhale and then inhale fully through your right nostril only.
  • Continue this alternate-nostril breathing for 3-5 minutes. Remember, exhale and inhale, then switch sides.

This technique can be quite confusing – you may want to follow along our recommended video this first time!

Want more on Pranayama? Check out our Pranayama Guide!

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Please comment and let me know what you thought of this Pranayama exercise! Have you tried this alternate-nostril breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!

More Positive Practices

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February 2023 – Pranayama (Breathing): Vilona Pranayama (Retained Breath)

Happy February 15, 2023 – Pranayama (Breathing): Vilona Pranayama (Retained Breath)

Good Morning Yogis! Today is Pranayama Day! We are in the middle of a special Pranayama week.

close-up cool perspective of colorful fragmented reflections of van goh painting from immersive exhibition - pranayama breath breathing Quote: An instructor once told me that when there's resistence in your body, it's only because of the resistence in your mind. It's about getting inside the pose. Being the breath. - Lisa Bonet
An instructor once told me that when there’s resistence in your body, it’s only because of the resistence in your mind. It’s about getting inside the pose. Being the breath. – Lisa Bonet

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is Vilona Pranayama or Retained Breath, a Pranayama Practice. We will start diaphragmatic breathing, which is part one of this breath. Vilona Pranayama translates as “against the wave” and is a retained breath technique. We recommend incorporating this breath technique into your Asana practice if poses are held for an extended period! Or, you can use this cooling breath technique to calm down after an active workout, or to help with anxiety.

Diaphragmatic Breath

  • Start 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.

Vilona Pranayama / Retained Breath

  • VARIATION 1 – Retain before Inhale: Diaphragmatic breathing is the first part of this breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale. Then, hold your breath for a count of 6 before each inhale. Your breath pattern will be Inhale 6, Exhale 6, Hold 6, Inhale 6…
  • VARIATION 2 – Retain before Exhale: Diaphragmatic breathing is the first part of this breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale. Then, hold your breath for a count of 6 before each exhale. Your breath pattern will be Inhale 6, Hold 6, Exhale 6, Inhale 6…
  • VARIATION 3 – Retain before Inhale and Exhale: Diaphragmatic breathing is the first part of this breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale. Then, hold your breath for a count of 6 before each inhale AND exhale. Your breath pattern will be Inhale 6, Hold 6, Exhale 6, Hold 6, Inhale 6…

Want more on Pranayama? Check out our Pranayama Guide!

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Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate Pranayama into your Asana practice? Have you tried retained breath before? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!

February 2023 – Pranayama (Breathing): Ujjayi Pranayama (Ocean Breath)

Happy February 14, 2023 – Pranayama (Breathing): Ujjayi Pranayama (Ocean Breath)

Good morning Yogis! We are in the middle of a special Pranayama week! Today is also Valentines Day – Happy Valentines Yogis! Today we will be revisiting Ujjayi (oo-JAW-yee) Pranayama. This is literally translated from Sanskrit as Victorious Breath, but is commonly referred to as Ocean Breath due to the sound of this technique. This is another great cooling and calming breathing technique, and is ideal during Asana practice. You may have learned this in Yoga class before, especially if you have attended a Hot Yoga class.

cool shot looking out plane window at night over city looking through lit up sparse clouds - pranayama breath breathing Quote: Breath is the finest gift of nature. Be grateful for this wonderful gift. - Amit Ray
Breath is the finest gift of nature. Be grateful for this wonderful gift. – Amit Ray

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is trying Ujjayi Pranayama or Ocean Breathing.

Ujjayi Pranayama

Start with Diaphragmatic Breathing for 3 full inhales and exhales.

Open your mouth and inhale and exhale through your mouth. Contract your throat to slightly say “HA” on the exhales. Keep this light contraction in your throat so you slightly say “SA” on the inhales. You will start noticing the ocean sound from which this technique gets its name.

Now, close your mouth. Inhale and exhale through your nose, while keeping this contraction in your throat to keep the ocean sound continuing on both inhales and exhales. As you become comfortable with this breathing technique, try your Asana practice with this Ujjayi Pranayama.

Want more on Pranayama? Check out our Pranayama Guide!

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Please comment and let me know what you thought of this Ujjayi Pranayama exercise! Have you ever tried this technique as a standalone or during your Asana practice? Always remember, be kind!

February 2023 – Pranayama (Breathing): Yogic Breath / Three Part Breath

Happy February 13, 2023 – Pranayama (Breathing): Yogic Breath / Three Part Breath

Good morning Yogis! We are in the middle of a special Pranayama week and today is a KISS (keep it super simple) Day for Pranayama Day today! We are going to revisit Yogic Breath, a Pranayama Practice. This is one of my favorite Pranayama techniques!

cool shot looking at manhattan from queens over river at night - pranayama breath breathing Quote: The air we breathe, the wind that blows around us, the earth that we walk upon, the lives of others around us, the most intimate things of our lives, are the place of our sleep or of our awakening. - Jack Kornfield
The air we breathe, the wind that blows around us, the earth that we walk upon, the lives of others around us, the most intimate things of our lives, are the place of our sleep or of our awakening. – Jack Kornfield

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing (yesterday’s practice, linked below), 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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Share your Practice

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!

January 2023 30 Day Challenge: Day 23 – Hydration and Ayurveda

Happy January 24, 2023 – Hydration and Ayurveda

Happy Tuesday Yogis! National Hydration Day was in the middle of my first month of entries, which is now my 30 Day Intro Challenge. I am glad to revisit this during the year, because I always forget to prioritize this! I have mentioned that I love resolutions, and “drink more water” has been at the top of my New Years’ Resolutions list every year for at least 20 years. I also love holidays and any reason to celebrate, so I hope you all enjoy recognizing some of these random national and international holidays.

30 Day Challengers

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

close-up bright blue water cow creek blue river colorado
Blue River, Colorado

Today we will focus on hydration again before restarting our 8 Limbed Yoga practices, since I personally DO need to revisit my resolution to drink more water and many of you may also struggle with this. So, maybe this is the key to my finally keeping my resolution to drink more water.. roundabout method, but yay! I also completed my Ayurveda Continuing Education, so I am covering both since they do have some correlations.

I would like to report that now finally with the help of my drink water app and tea, I have been meeting my daily hydration goals more often than not!

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to track, evaluate, and possibly increase your hydration levels. If you are like me and need help with this, maybe get a new water bottle to keep water with you and help track oz you drink during the day. If you have a favorite bottle already, perhaps try the Ulla clip which will blink to remind you if you have not drunk for a while (thanks to SEB for this tip!). Try adding fruit, mint, tea, cucumber, etc to your water if that encourages you to drink more during the day. Or perhaps try an app like Drink Water – Daily Reminder (free version is fine) to help with tracking and pop-up reminders, and a tool for personalized recommended oz of water per day.

Ayurveda – Chapped Lip Remedy

Ayurveda has many natural remedies and health practices you may have tried, like oil pulling, tongue scraping, and Neti. I have recently learned a new Ayurveda practice that finally solved my long dry or chapped lips! Although I do still use chapstick with sunscreen during the day, I now apply coconut oil at night to both my lips and inside my belly button! I was amazed at how well and quickly this worked, and is one of my favorite Ayurvedic practices… please try for yourself!!

Want more on Hydration & Ayurveda? Check out our Hydration & Ayurveda Guide!


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.

Share your Practice

Please comment and share your thoughts on today’s hydration discussion. I hope you are doing better than I am keeping up with your hydration goals than I am 🙂 Always remember, be kind!

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Missed yesterday’s post? Read it here!

January 2023 30 Day Challenge: Day 6 – Saucha (Purity)

Happy January 7, 2023 – Saucha (Purity)

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

30 Day Challengers

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

cool close up shot of snow covered dark rocks - saucha purity cleanliness self-care Quote: Don't take your health for granted. Don't take your body for granted. Do something today that communicates to your body that you desire to care for it. Tomorrow is not promised. - Jada Pinkett Smith
Don’t take your health for granted. Don’t take your body for granted. Do something today that communicates to your body that you desire to care for it. Tomorrow is not promised. – Jada Pinkett Smith

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is a deep cleaning or pampering of our bodies for Saucha Day. Need some ideas? I recommend focusing on skin today – I am going to do a face mask and at-home pedicure!

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

Want more Saucha practices? Check out our Saucha Guide!

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

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

Share your Practice

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

More Positive Practices

Missed yesterday’s post? Read it here!

December 2022 Holidays – Niyamas (Personal Observances)

Happy December 28, 2022 – Niyamas (Personal Observances)

Good Morning Yogis! We just completed our special Holiday week of Yamas practices. We typically take 5 days to practice each of the Niyamas (personal observances), but today we will have a ‘personal day’ and select one or two of our choice to practice today.

cool perspective two friends walking across a lit up bridge during holidays at night - self-care self-love self-improvement personal development niyamas personal observances Quote: The swiftest way to triple your success is to double your investment in personal development. - Robin Sharma
The swiftest way to triple your success is to double your investment in personal development. – Robin Sharma

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to practice any of the 5 Niyamas or personal observances of our choice. I am practicing Saucha with some cleaning and organizing, and Svadhyaya with a journal day! Need more ideas?

  • Practice Saucha with cleaning your surroundings or a personal deep-cleaning
  • Practice Santosha with mindfulness practices or living in the moment
  • Practice Tapas with a workout or getting something done you have been putting off
  • Practice Svadhyaya with a journal day or reading a sacred text of your choice
  • Practice Ishvara Pranidhana with acceptance and non-attachment with your actions and any difficult situations

Next INTRO CHALLENGE May 2023

Days
Hours
Minutes
Seconds

Share your Practice

Please comment and share how you decided to practice one of the Niyamas today. Always remember, be kind!

December 2022 Holidays – Ahimsa (Non-Harming): Day 1 – Rohatsu / Bodhi Day

Good morning Yogis! We just completed our positive practicing cycling through the 8 Limbs of Yoga. Today is the first day of special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!

Holiday Yamas Practice Schedule

We start by counting down the 5 Yamas with 5 days of Ahimsa (non-harming), 4 days of Satya (truthfulness), and 3 days of Asteya (non-stealing) before we have a full week of Brahmacharya for the week of Christmas in the United States.. a time that I will enjoy the focus on moderation! We will focus on a different way to practice each of these Yamas each day.

yogi blue tan background

Holiday Season – rohatsu / Bodhi Day

Today is the celebration of Bodhi Day (Enlightenment) for Zen Buddhists in Japan – called Rohatsu which translates to the 8th day of the 12th month. Bodhi Day is celebrated at different times of the year for different sects of Buddhism due to switching from traditional lunar calendars to the Gregorian calendar we use today, but most Buddhists recognize this holiday in January. This is a very reflective and quiet holiday, often practiced with up to a week of intense meditation called Sesshin. Since this is a very personal holiday, we will focus on practicing Ahimsa (non-harming) with ourselves today.

Today’s Daily Yogi Practice is to practice kindness to ourselves for Ahimsa / Non-Harming Day! Give yourself the kindness you need the most right now! Need some ideas?

  • Make time for a long meditation for yourself in honor of Rohatsu today.
  • Perform a random act of kindness for yourself! Get yourself your favorite food, a book you have always wanted, or give yourself a day off.
  • If you have something you have been holding on to or feel guilty about, let it go! Learn to forgive yourself and move forward from the past.
  • Make time for extra self-care today – perhaps take a long bath, give yourself a facial or pedicure, make time for your favorite hobby, or check out this huge list of self-care activities.
  • If you are practicing Asanas regularly, remember to be kind to yourself and keep Santosha (contentment) in mind and do not push yourself to injury.. I am relearning this lesson after injuring my shoulder last month and having to take things slowly!
  • Whatever feels like the right way for you to actively practice kindness and compassion with yourself, or to make yourself happy today.
cool shot of snow covered alpine mountain valley with darkened pine trees under sunlit cloudy sky - ahimsa nonviolence kindness nice to yourself Quote: Be nice to yourself. It’s hard to be happy when someone is always mean to you all the time. - Christine Arylo
Be nice to yourself. It’s hard to be happy when someone is always mean to you all the time. – Christine Arylo

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

December 2022 Holidays: Pranayama (Breathing) – Yogic Breath / Three Part Breath

Happy Tuesday Yogis! We are celebrating a special Yamas / Interpersonal Ethics focused month starting a bit later this week for the 2022 Holiday Season! So, before we get started today is a KISS (keep it super simple) Day for Pranayama Day today! We are going to revisit Yogic Breath, a Pranayama Practice. This is one of my favorite Pranayama breathwork techniques!

cool perspective looking at the top of snow covered colorado mountains and alpine landscape under partly cloudy bright blue sky - pranayama breath breathing Quote: If you want to conquer the anxiety of life, live in the moment, live in the breath. - Amit Ray
If you want to conquer the anxiety of life, live in the moment, live in the breath. – Amit Ray

Holiday Yamas Practice Schedule

We will start soon by counting down the 5 Yamas with 5 days of Ahimsa (non-harming), 4 days of Satya (truthfulness), and 3 days of Asteya (non-stealing). Then we will have a full week of Brahmacharya for the week of Christmas in the United States.. a time that I will enjoy the focus on moderation! We will focus on a different way to practice each of these Yamas each day.

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 – keep this practice in mind to use throughout this month if needed, since the holiday season can be stressful!

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 breathing practice you particularly enjoy? Always remember, be kind!

November 2022 Challenge: Hydration and Ayurveda

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

Happy Tuesday Yogis! National Hydration Day was in the middle of my first month of entries, which is now my 30 Day Intro Challenge. I am glad to revisit this during the year, because I always forget to prioritize this! I have mentioned that I love resolutions, and “drink more water” has been at the top of my New Years’ Resolutions list every year for at least 20 years. I also love holidays and any reason to celebrate, so I hope you all enjoy recognizing some of these random national and international holidays.

deep blue alpine lake in snowy mountain valley under bright blue partly cloudy sky - water hydration self-care Quote: Water is the most neglected nutrient in your diet but one of the most vital. - Kelly Barton
Water is the most neglected nutrient in your diet but one of the most vital. – Kelly Barton

Today we will focus on hydration again before restarting our 8 Limbed Yoga practices, since I personally DO need to revisit my resolution to drink more water and many of you may also struggle with this. So, maybe this is the key to my finally keeping my resolution to drink more water.. roundabout method, but yay! I also completed my Ayurveda Continuing Education, so I am covering both since they do have some correlations.

Today’s Daily Yogi Practice is to track, evaluate, and possibly increase your hydration levels. If you are like me and need help with this, maybe get a new water bottle to keep water with you and help track oz you drink during the day. If you have a favorite bottle already, perhaps try the Ulla clip which will blink to remind you if you have not drunk for a while (thanks to SEB for this tip!). Try adding fruit, mint, tea, cucumber, etc to your water if that encourages you to drink more during the day. Or perhaps try an app like Drink Water – Daily Reminder (free version is fine) to help with tracking and pop-up reminders, and a tool for personalized recommended oz of water per day.

Ayurveda – Water with Meals

This week is Thanksgiving in the US. This is basically an eating holiday, so I want to revisit Ayurvedic wisdom that resulted in a huge improvement in my digestion. Although drinking a large glass of water before a meal is often recommended for weight loss, this weakens (by dilution) your stomach acid and therefore digestion. I try to time my water intake 30 min before or 60 min after a large meal. This seemingly simple and small adjustment allowed me to reduce and then completely stop extremely strong stomach medications (Dexilant), and improved my gastro paresis.

Please keep this logical recommendation from Ayurveda in mind during your holiday meals, and see if your digestion improves by increasing time between hydration and meals!


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

Please comment and share your thoughts on today’s hydration discussion. I hope you are doing better than I am keeping up with your hydration goals than I am 🙂 Always remember, be kind!

November 2022 Challenge: Day 6 – Saucha (Purity)

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

epic blue and purple alpine sunset in the mountains with darkened pine trees - saucha purity cleanliness self-care Quote: How we care for ourselves gives our brain messages that shape our self-worth so we must care for ourselves in every way, every day. - Sam Owen
How we care for ourselves gives our brain messages that shape our self-worth so we must care for ourselves in every way, every day. – Sam Owen

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

Today’s Daily Yogi Practice is a deep cleaning or pampering of our bodies for Saucha Day. Need some ideas November is Healthy Skin Month. I recommend focusing on skin today – I am going to do a mask! Also, in honor of Healthy Skin Month and its focus on skin cancer prevention, I am putting a reminder in my phone to schedule a dermatologist check-up.

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

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

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

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

November 2022 Challenge: Day 5 – Aparigraha (Non-Attachment)

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

close up blue hydrangea flowers with green leaves - aparigraha non-attachment gratitude Quote: Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough. - Oprah WinfreyBe thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough. - Oprah Winfrey
Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough. – Oprah Winfrey

Happy Friday Yogis! Today we are going to stay sync-ed up with our challengers and revisit the positive practice of Aparigraha (non-attachment) today.

Today’s Daily Yogi Practice is to make a list of 5 things you are grateful for in your life, right now. Need some ideas? They can be big or small. You may be grateful for physical things like your health or your long hair or your home or your beautiful garden. You may be grateful for your family or friends or pets. You may be proud of something you accomplished or positive personal traits like humor or loyalty. You may be grateful for past learning experiences or positive changes you see in yourself or the world. Or, if you are proud for getting out of bed or taking a shower, or putting on pants for your zoom meeting, then celebrate small victories! This practice is about finding the joy and blessings in the moment. Focus your attention to positivity and abundance already in your life, rather than putting off your happiness for something in the future.

Perhaps get some bonus Svadhyaya (self-study) by making your gratitude list today in your journal!

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Please comment and share how today’s practice for Aparigraha Day made you feel! Always remember, be kind!

Pranayama (Breathing): October 2022 – Nadi Shodhana Pranayama (Alternate Nostril / Channel Clearing Breath)

Good morning Yogis! Today is a Pranayama Day Practice!

cool perspective looking at the top of snow covered colorado mountains under partly cloudy sky during alpine twilight - pranayama breath breathing Quote: Bliss begins with the breath. We breathe in and accept all that is new. We breathe out, and release all that has passed. - Sara Wiseman
Bliss begins with the breath. We breathe in and accept all that is new. We breathe out, and release all that has passed. – Sara Wiseman

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for October! For Pranayama Day today, my meditation for the day is a Guided Pranayama Practice – Nadi Shodhana.

This is our last Pranayama Day for our special meditation month, so today we will cover a meditative Pranayama practice – Nadi Shodhana (NAH-dee show-DAH-nuh). This literally translates as “channel-clearing” but we frequently use a more descriptive translation of alternate-nostril breathing. This technique is meant to clear the body’s energy channels, and I find it is super cleansing for the entire respiratory system – you may want to keep some tissues handy for this technique, and do not perform if you have a stuffy nose!

orange breath graphic on yellow gold background

Today’s Daily Yogi Practice is Nadi Shodhana or Channel Clearing, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this alternate-nostril breath. We recommend trying this breath technique during 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.

Nadi Shodhana Pranayama – Channel Clearing / Alternate-Nostril Breathing

  • Get in position – you will want to come into a comfortable seat. Place your left hand on your left knee. Bring your right hand into a Vishnu Mudra, folding your first two fingers to your palm (or if this is not comfortable, bring all three center fingers to the palm, or rest your index and middle fingers on your forehead/third eye)
  • Use the right thumb to close the right nostril. Exhale and then inhale fully through your left nostril only, keeping your diaphragmatic breath technique, breathing into your belly.
  • Move your right ring and pinky finger to close the left nostril. Exhale and then inhale fully through your right nostril only.
  • Continue this alternate-nostril breathing for 3-5 minutes. Remember, exhale and inhale, then switch sides.

This technique can be quite confusing – you may want to follow along our recommended video this first time!

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Please comment and let me know what you thought of this Pranayama exercise! Have you tried this alternate-nostril breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!