Svadhyaya (Self-Study) – & December Holiday Yamas Month

Happy Thursday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day before we start our special Yamas Holiday month feature. This is our last specific Svadhyaya / self-study Day before the end of the year, so I am going to again focus on self-study today with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had this as a resolution for 2022. I am beginning to think about my New Year’s Resolutions and which various world holidays to tie in with Yamas practices for this month, so I am selecting journal prompts based on that today!

PS If you are not into journaling, perhaps focus on the other main Svadhyaya practice today – study of sacred texts. December is also Spiritual Literacy Month, encouraging reading sacred / spiritual texts from a variety of spiritual backgrounds. This does not have to be Yogic Texts.. I enjoy reading the Bhagavad Gita, but if you practice or are interested in any religion, please read whatever resonates with you! You can access the Gita for free in our App!

cool perspective alpine landscape with highway road in the mountains under partly cloudy bright blue sky - svadhyaya self-study learning Quote: The more that you read, the more things you will know. The more that you learn, the more places you’ll go. - Dr. Seuss
The more that you read, the more things you will know. The more that you learn, the more places you’ll go. – Dr. Seuss

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • What are some of your favorite holiday traditions? What new traditions do you want to make?
  • What are you naturally drawn to? What do you spend your time reading or studying?
  • If you could change just one thing about yourself, what would it be? How do you think your life would be better? Have you ever tried to change it?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!


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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

November 2022 Challenge: Day 9 – Svadhyaya (Self-Study) – Journal Day

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

cool shot alpine creek with dark ground and snow covered mountains under bright blue partly cloudy sky - svadhyaya self-study learning journaling Quote: Journal writing gives us insights into who we are, who we were, and who we can become. - Sandra Marinella
Journal writing gives us insights into who we are, who we were, and who we can become. – Sandra Marinella

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have made this a focus for the year. However, I am more interested in doing a bit more of a self-reflective journal day today!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I found that I found interesting… I used these last November, but enjoy reviewing and comparing past answers. If today’s picks for journal prompts do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • Describe yourself in 10 words
  • What inspires you?
  • What does your ideal morning look like?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study): October 2022 – Positivity

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts. During our intro studying sacred texts, we studied three passages from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices. My favorite was “Negative thoughts can be neutralized by positive thoughts”. Today we will examine three more thoughts on the power of our thoughts and positive thinking. Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for October! For Svadhyaya Day today, our meditation is a Positive Energy Guided Meditation.

Today’s Daily Yogi Practice is to reflect on today’s quote on positivity. Or, feel free to reflect on quotes from your own religion’s sacred texts.

cool shot decordova sculpture garden outdoor artwork gray concrete stepped modern art under bright blue partly cloudy sky - svadhyaya self-study power of positive thinking Quote: If you are positive, you’ll see opportunities instead of obstacles. - Widad Akrawi
If you are positive, you’ll see opportunities instead of obstacles. – Widad Akrawi

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I am focused on Svadhyaya this year, but last year was happy to be reminded to keep up with this on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far. Or, use one of the recent prompts from my 5 year guided journal recommended below: What required extra patience today? What are you proud to have done today? What fears are you facing?


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

October 2022: Svadhyaya (Self-Study) – Self-Reflective Guided Meditation

Good Morning Yogis! Today is Svadhyaya / Self-Study Day. We started practicing this Niyama by beginning a journal as a tool for self-reflection – if this is your first Svadhyaya Day, please consider starting a paper or electronic journal today and joining us with this practice!

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for October. For Svadhyaya Day today, my meditation for the day is a Self-Reflective Guided Meditation. You will want to take notes from this guided meditation in your journal!

cool shot of midtown atlanta and stone mountain under cloudy blue sky with glass skyscrapers - svadhyaya self-study positive thinking power of thoughts Quote: Man is made by his belief. As he believes, so he is! - The Bhagavad Gita
Man is made by his belief. As he believes, so he is! – The Bhagavad Gita

Today’s Daily Yogi Practice is to try this self-reflective guided meditation for Svadhyaya Day This is one of the most interesting guided meditations I have tried, so today’s practice is this self-reflective guided meditation that utilizes the very challenges we face with meditation.

Journal Day

Also, this is a good time to make a full journal entry if you have not kept up with this new practice! I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal, but am happy to have a more free-style writing day today. If you are not sure what to write about, the Self-Reflective Guided Meditation may give some prompts from yourself to explore. Or, you can journal on your reflections on today’s quote from The Bhagavad Gita (available in our free Daily Yogi App). The Bhagavad Gita or God’s Song is a section from the Indian Sacred Epic – The Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern-day thinkers.

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

Please comment and share your thoughts on today’s guided meditation or quote if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

September 2022: Svadhyaya (Self-Study) – Ardha Hanumanasana & Utthan Pristhasana (Half Monkey & Lizard Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the NiyamasSvadhyaya or Self-Study and discussing Ardha Hanumanasana and Utthan Pristhasana.

Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ardha Hanumanasana (ARD-huh HAH-nuh-mah-NA-sa-nuh) or Half Monkey Pose and Utthan Pristhasana (OOT-han Pris-THAH-sa-nuh) or Lizard Pose are my choices to represent Svadhyaya. I feel like I am literally looking at myself in these poses, a perfect embodiment of self-reflection. Also, flowing between these poses has been both a strategy and a way to monitor my progression working forward splits!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Svadhyaya Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my old favorites with both of today’s poses – Intermediate Flexibility (30 Minutes) which works these poses.

Today’s Daily Yogi Practice is to try Half Monkey and Lizard Pose for Svadhyaya Day! I enjoy flowing between these two Asanas to work my flexibility for Hanumanasana or Full Splits! I recommend working both of these Asanas on one side, and then switching and repeating on the other side.

Instructions are for each pose with the LEFT side. Make sure to repeat this sequence on both sides!

Ardha Hanumanasana – Half Monkey Pose

Ardha Hanumanasana - Half Monkey Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Ardha Hanumanasana – Half Monkey Pose

Start in a comfortable kneeling position. Come up onto your knees, and bring your left foot forward placing your heel on the mat, keeping your hips above your right knee. Hinge forward slightly at the waist, and place your hands on each side of your straight left leg to support your upper body. If comfortable, bring your forehead down towards your left shin, making sure to keep your hips stacked over your right knee. Breathe deeply and hold this pose for 30-60 seconds. To come out, lift your upper body and either bring your left leg back to kneeling, or plant your left foot to come forward into Lizard Pose.

YOGA TEACHERS – see more on Tummee

Utthan Pristhasana – Lizard Pose

 Utthan Pristhasana - Lizard Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Utthan Pristhasana – Lizard Pose

This Asana has many variations to fit your body and flexibility. I prefer to enter this pose by flowing forward from Half Monkey, or shifting my front leg and lowering down from a Low Lunge.

Step and plant your left foot, keeping your knee directly above the ankle. Move your left foot out a few inches to the left, and hug your knee towards your shoulder. Plant your palms on the ground in front of you to support your upper body while you set your lower body. Keep your right leg straight back – you can rest your knee on the ground for a more passive hip-opening, or come up onto your right toes and straighten your leg for a more intense stretch. You can stay on your hands, or lower down onto your elbows for a deeper stretch. To come out, come back up onto your hands, and either press back into Half Monkey, or step your left foot back to come into Downward Dog.

Utthan Pristhasana - Lizard Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Utthan Pristhasana – Lizard Pose (Beginner)

YOGA TEACHERS – see more on Tummee

Instructions are for each pose with the LEFT side. Make sure to repeat this sequence on both sides!

Journal Day

Our first Svadhyaya Day, we started journals to have a source for self-study. I am using Svadhyaya Days to keep up with this practice.. perhaps make another journal entry with me today! If you are not sure what to write about, you can use my prompt for today – I have always associated September (after Labor Day) with the start of the academic school year since I grew up outside of Boston. So, what is something you have always wanted to learn – a hobby, an academic topic, a language, a sport… whatever it is, write about what you want to learn and why, and consider this for your Tapas daily habit!


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.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Please comment to share your experience! Have you tried Half Monkey, Lizard, or another set of Asanas to work Splits before? Always remember, be kind!

September 2022: National Read a Book Day

Good Morning Yogis! We are pausing our journey through the Yoga Sutras for Labor Day Holiday Weekend for another holiday – National Read a Book Day.

cool shot of library bookshelves full of books under light of bright edison bulbs - mindful mindfulness reading books Quote: In the case of good books, the point is not to see how many of them you can get through, but rather how many can get through to you. - Mortimer J. Adler original work - https://unsplash.com/photos/sfL_QOnmy00
In the case of good books, the point is not to see how many of them you can get through, but rather how many can get through to you. – Mortimer J. Adler

Bonus Daily Asana Challenge

We are beginning an Asana-focused month of practices for September in the next couple days, with more advanced Asanas. Please see our Asana Styles page for links to youtube videos for various Yoga Styles.

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 Flexibility (30 Minute)!

Today’s Daily Yogi Practice is to participate in National Read a Book Day. If you have not read a book in a long time, perhaps grab one off the shelf you have been meaning to read, or try something new and inspiring! I read mostly fantasy novels or self-improvement books, so my suggestions are the addicting Game of Thrones Series (books have much more than the show!!!) or Tony Robbins’s Awaken the Giant Within. PS I most enjoy fantasy novels on an e-reader so I can immediately link dictionary to words like medieval weaponry I may not be familiar with.

If you already read regularly, perhaps try something different today! Get some bonus Svadhyaya / self-study by reading one of Yoga’s Sacred Texts – the Bhagavad Gita or God’s Song. The Gita is a section from the Indian Sacred Epic the Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern day thinkers. Oppenheimer quoted the Gita after creating the nuclear bomb, and it is highly regarded by Henry David Thoreau, Carl Jung, Ralph Waldo Emerson, and other great minds.

The Bhagavad Gita is available in our free app!

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! Today I am both making a reflective journal entry (I am in the middle of moving, big changes!) and re-reading some of my past journal entries. I also started a dream journal (thank you JE for that suggestion!) and am excited to review those notes.

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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 if you would like to share your thoughts on your reading today! Always remember, be kind!

Svadhyaya (Self-Study) – September 2022

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts.

I am selecting one quote today from one of Yoga’s Sacred Texts – the Bhagavad Gita or God’s Song. The Gita is a section from the Indian Sacred Epic the Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern day thinkers. Oppenheimer quoted the Gita after creating the nuclear bomb, and it is highly regarded by Henry David Thoreau, Carl Jung, Ralph Waldo Emerson, and other great minds. Perhaps some bonus Svadhyaya / self-study by reading more of the Gita! Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

The Bhagavad Gita is available in our free app!

Today’s Daily Yogi Practice is to reflect on the quote from the Gita. Or, feel free to reflect on readings or quotes from your own religion’s sacred texts.

Today’s Quote from the Gita

cool shot decordova sculpture garden outdoor artwork under bright blue partly cloudy sky - svadhyaya self-study learning goals Quote: We are kept from our goal, not by obstacles, but by a clear path to a lesser goal. - Bhagavad Gita
We are kept from our goal, not by obstacles, but by a clear path to a lesser goal. – Bhagavad Gita

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I have been prioritizing Svadhyaya this year with a daily 5-year guided journal (see below in my recommendations), but I am pleased to be reminded to keep up with longer writing on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far.


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

August 2022 Yoga Challenge: Svadhyaya (Self-Study) – Journal Day

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

close-up bright green evergreen pine tree leaves - svadhyaya self-study learning Quote: The unexamined life is not worth living. - Socrates
The unexamined life is not worth living. – Socrates

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal. However, I am more interested in doing a bit more of a self-reflective journal day today! I am pulling a couple of prompts from the 5-year guided journal that I enjoyed recently to expand on – the journal I am using does not allow much room for long reflections!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I want to expand on from my 5-year guided journal that found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • Who is the funniest person you know?
  • What is your favorite joke?
  • What made you laugh today?
  • What is one thing you learned today?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study) – Meditation June 2022

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts. One of my favorite quotes from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices, is “Negative thoughts can be neutralized by positive thoughts”. Today we will revisit the power of positive thinking with a meditation on positive thinking, and a quote from Buddha

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Svadhyaya Day today, our meditation is a Positive Energy Guided Meditation.

Today’s Daily Yogi Practice is to reflect on the today’s quote on positive thinking. Or, feel free to reflect on quotes from your own religion’s sacred texts.

Today’s Quote on the power of our thoughts

orange and blue sunrise with glowing clouds and airplane contrails over colorado state park gray paved road with scattered green leafy trees - svadhyaya self-study positivity positive thinking Quote: Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. - Mary Lou Retton
Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. – Mary Lou Retton

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I do not typically make a personal reflective journal entry every day, but I am pleased to be reminded to keep up with this on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far. Or, one of my recent


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Meditation June 2022: Svadhyaya (Self-Study)

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts.

I am selecting one quote today from one of Yoga’s Sacred Texts – the Bhagavad Gita or God’s Song. The Gita is a section from the Indian Sacred Epic the Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern day thinkers. Oppenheimer quoted the Gita after creating the nuclear bomb, and it is highly regarded by Henry David Thoreau, Carl Jung, Ralph Waldo Emerson, and other great minds. Perhaps some bonus Svadhyaya / self-study by reading more of the Gita! Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

The Bhagavad Gita is available in our free app!

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Svadhyaya Day today, our meditation is a Positive Energy Guided Meditation.

Today’s Daily Yogi Practice is to reflect on the quote from the Gita. Or, feel free to reflect on readings or quotes from your own religion’s sacred texts.

Today’s Quote from the Gita

dry shrubs along waterline of blue alpine lake under cloudy sky - svadhyaya self-study learning Quote: No one who does good work will come to a bad end, either here or in the world to come. - Bhagavad Gita
No one who does good work will come to a bad end, either here or in the world to come. – Bhagavad Gita

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I have been prioritizing Svadhyaya this year with a daily 5-year guided journal (see below in my recommendations), but I am pleased to be reminded to keep up with longer writing on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far.


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

May 2022 Yoga Challenge: Svadhyaya (Self-Study) – Journal Day

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

epic purple cloudy alpine sky in mountains with darkened pine trees and snow-capped mountain peaks - svadhyaya self-study knowledge Quote - Always walk through life as if you have something new to learn, and you will. - Vernon Howard
Always walk through life as if you have something new to learn, and you will. – Vernon Howard

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal. However, I am more interested in doing a bit more of a self-reflective journal day today! I am pulling a couple of prompts from the 5-year guided journal that I enjoyed recently to expand on – the journal I am using does not allow much room for long reflections!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I want to expand on from my 5-year guided journal that found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • What do you think will be different in your life next year?
  • If tomorrow were your last day on Earth, how would you spend it?
  • What natural talents do you have?
  • What question would you most like answered?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Asana April 2022: Svadhyaya (Self-Study) – Trikonasana & Utthita Parsvakonasana (Triangle & Extended Side Angle)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the NiyamasSvadhyaya or Self-Study and Trikonasana and Utthita Parsvakonasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Trikonasana (trih-ko-NA-sa-nuh) or Triangle Pose and Utthita Parsvakonasana (OOT-hit-tah PARS-va-ko-NA-sa-nuh) or Extended Side Angle Pose are my choices to represent Svadhyaya. I feel like I am literally turning back and looking at myself in these poses, a perfect embodiment of self-reflection.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Svadhyaya Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my old favorites with both of today’s poses – Intermediate Combination (30 Minutes).

Today’s Daily Yogi Practice is to try Triangle and Extended Side Angle Pose for Svadhyaya Day! These poses are common in all styles and levels of Yoga. I find these poses easiest to enter from a wide legged stance, flipping my legs into position, and leaning over into the pose. If you have a hard time reaching the ground, these are great poses to modify with a block to help open your chest to the side! Always make sure to perform these poses on both sides – it is easiest to come back up to wide legged pose, flip your feet, and perform on the other side

Journal Day

Our first Svadhyaya Day, we started journals to have a source for self-study. I am using Svadhyaya Days to keep up with this practice.. perhaps make another journal entry with me today! I personally made increased Svadhyaya one of my New Years’ Resolutions this year, and have been using both daily prompt 5-year guided journal and more artsy guided journal that I already completed! The 5-year guided journal prompt for today 4/16 is “How do you think people describe you?” or maybe use of the following days’ prompts: “What is your most attractive quality?” or “Train, car, or airplane?”

Trikonasana – Triangle Pose

Trikonasana - triangle pose - yoga pose girl sunny day yoga on the beach
Trikonasana – Triangle Pose

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).

Legs – Your legs should both be straight. Keep back leg straight, with knee to the side. Keep front leg straight, with knee pointing forward.

Hips – Hips are debated in Triangle! I prefer to keep open to the side, but I have heard many Yoga Teachers recommend keeping stacked ie down to the ground. Perhaps try both, and see which feels better to your body!

Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible.

Arms – Your arms should be open to the side at your shoulders, palms open to the side. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach easily, press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.

Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.

Trikonasana - triangle pose with block - yoga pose girl sunny day yoga on the beach
Trikonasana with block

YOGA TEACHERS – see more on Tummee

Utthita Parsvakonasana – Extended Side Angle

Utthita Parsvakonasana - extended side angle pose - yoga pose girl sunny day yoga on the beach
Utthita Parsvakonasana – Extended Side Angle

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).

Legs and Hips – Keep back leg straight, with knee to the side. Keep front leg bent, with front knee over ankle. Keep hips open to the side. Try to expand the space between your legs as your breathe in this pose.

Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible. Rotate your chest up to open to the side as much as possible

Arms – Reach your top arm straight over your head near your ear, making a straight line from your back foot to your top hand. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach the mat easily, bend your arm and rest on your knee, or press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.

Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.

YOGA TEACHERS – see more on Tummee


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.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Please comment to share your experience! Have you tried Triangle, Extended Side Angle, or the modified variations before? Always remember, be kind!

Meditation March 2022: Svadhyaya (Self-Study) – Learning

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts. During our intro studying sacred texts, we studied three passages from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices. Today, rather than a standard sacred text, I was drawn to a quote by an ancient philosopher. If this one does not resonate with you, perhaps check out more quotes from Aristotle. Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for March! For Svadhyaya Day today, our meditation is a Guided Meditation for Focus and Learning.

Today’s Daily Yogi Practice is to reflect on today’s quote on learning. Or, feel free to reflect on quotes from your own religion’s sacred texts.

alpine forest with exposed dirt and rocks among dark green pine trees - svadhyaya self-study learning Quote: Intelligent individuals learn from every thing and every one; average people, from their experiences. The stupid already have all the answers. - Aristotle
Intelligent individuals learn from every thing and every one; average people, from their experiences. The stupid already have all the answers. – Aristotle

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I am focused on Svadhyaya this year, but last year was happy to be reminded to keep up with this on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far. Or, use one of the recent prompts from my 5 year guided journal recommended below: If your life had a theme song, what would it be? Who is your mentor?


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study) – Meditation March 2022: Self-Reflective Guided Meditation

Good Morning Yogis! Today is Svadhyaya / Self-Study Day. We started practicing this Niyama by beginning a journal as a tool for self-reflection – if this is your first Svadhyaya Day, please consider starting a paper or electronic journal today and joining us with this practice!

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for March. For Svadhyaya Day today, my meditation for the day is a Self-Reflective Guided Meditation. You will want to take notes from this guided meditation in your journal!

cool shot of girl's shadow on colorful yellow ground painting outside of van goh painting from immersive exhibition - svadhyaya self-study learning goals Quote: One who sees inaction in action, and action in inaction, is intelligent among men. - The Bhagavad Gita
One who sees inaction in action, and action in inaction, is intelligent among men. – The Bhagavad Gita

Today’s Daily Yogi Practice is to try this self-reflective guided meditation for Svadhyaya Day. This is one of the most interesting guided meditations I have tried, so today’s practice is this self-reflective guided meditation that utilizes the very challenges we face with meditation.

PS today’s quote is from The Bhagavad Gita so we are also covering the Svadhyaya practice of studying sacred texts!

Journal Day

Also, this is a good time to make a full journal entry if you have not kept up with this new practice! I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2022… I am using both daily prompt 5-year guided journal and more artsy guided journal, but am happy to have a more free-style writing day today. If you are not sure what to write about, the Self-Reflective Guided Meditation may give some prompts from yourself to explore. Or, you can journal on your reflections on today’s quote from The Bhagavad Gita (available in our free Daily Yogi App). The Bhagavad Gita or God’s Song is a section from the Indian Sacred Epic – The Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern-day thinkers.

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

Please comment and share your thoughts on today’s guided meditation or quote if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study) – February 2022

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts.

I am selecting one quote today from one of Yoga’s Sacred Texts – the Bhagavad Gita or God’s Song. The Gita is a section from the Indian Sacred Epic the Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern day thinkers. Oppenheimer quoted the Gita after creating the nuclear bomb, and it is highly regarded by Henry David Thoreau, Carl Jung, Ralph Waldo Emerson, and other great minds. Perhaps some bonus Svadhyaya / self-study by reading more of the Gita! Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

The Bhagavad Gita is available in our free app!

Today’s Daily Yogi Practice is to reflect on the quotes from the Gita. Or, feel free to reflect on readings or quotes from your own religion’s sacred texts.

Today’s Quote from the Gita

close-up colorful abstract multicolor art sculpture - svadhyaya self-study learning Quote: Feelings of heat and cold, pleasure and pain, are caused by the contact of the senses with their objects. They come and they go, never lasting long. You must accept them. - The Bhagavad Gita
Feelings of heat and cold, pleasure and pain, are caused by the contact of the senses with their objects. They come and they go, never lasting long. You must accept them. – The Bhagavad Gita

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I have been prioritizing Svadhyaya this year with a daily 5-year guided journal (see below in my recommendations), but I am pleased to be reminded to keep up with longer writing on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far.


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

January 2022 30 Day Challenge: Yoga Philosophy: Day 9 – Svadhyaya (Self-Study) – Journal Day

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

cool shot of midtown atlanta lit up at night - svadhyaya self-study learning journaling Quote: Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind. - Natalie Goldberg
Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind. – Natalie Goldberg

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice again for myself for 2022… I am using both daily prompt 5-year guided journal and more artsy guided journal. However, I am more interested in doing a bit more of a self-reflective journal day today! I am pulling a couple of prompts from the 5-year guided journal that I enjoyed recently to expand on – the journal I am using does not allow much room for long reflections!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I want to expand on from my 5-year guided journal that found that I found interesting, especially since I have now have entries from last year to reflect upon! If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • What goal would you like to accomplish this year?
  • What is your favorite memory from last year?
  • Do you live mostly in the past, present, or future?
  • What is the last dream you remember?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study) – December 2021

Happy Thursday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day before we start our special Yamas Holiday month. This is our last specific Svadhyaya / self-study Day before the end of the year, so I am going to again focus on self-study today with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had this as a resolution for 2021. I am beginning to think about my New Year’s Resolutions and which various world holidays to tie in with Yamas practices for this month, so I am selecting journal prompts based on that today!

PS If you are not into journaling, perhaps focus on the other main Svadhyaya practice today – study of sacred texts. December is also Spiritual Literacy Month, encouraging reading sacred / spiritual texts from a variety of spiritual backgrounds. This does not have to be Yogic Texts.. I enjoy reading the Bhagavad Gita, but if you practice or are interested in any religion, please read whatever resonates with you! You can access the Gita for free in our App!

cool perspective alpine landscape with highway road in the mountains under partly cloudy bright blue sky - svadhyaya self-study learning Quote: The more that you read, the more things you will know. The more that you learn, the more places you’ll go. - Dr. Seuss
The more that you read, the more things you will know. The more that you learn, the more places you’ll go. – Dr. Seuss

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • What are some of your favorite holiday traditions? What new traditions do you want to make?
  • What are you naturally drawn to? What do you spend your time reading or studying?
  • If you could change just one thing about yourself, what would it be? How do you think your life would be better? Have you ever tried to change it?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!


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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study) – November 2021 Challenge: Day 9 – Journal Day

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

cool shot alpine creek with dark ground and snow covered mountains under bright blue partly cloudy sky - svadhyaya self-study learning journaling Quote: Journal writing gives us insights into who we are, who we were, and who we can become. - Sandra Marinella
Journal writing gives us insights into who we are, who we were, and who we can become. – Sandra Marinella

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have made this a focus for the year. However, I am more interested in doing a bit more of a self-reflective journal day today!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I found that I found interesting… I used these last November, but enjoy reviewing and comparing past answers. If today’s picks for journal prompts do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • Describe yourself in 10 words
  • What inspires you?
  • What does your ideal morning look like?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study) – October 2021: Day 2 – Positivity

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts. During our intro studying sacred texts, we studied three passages from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices. My favorite was “Negative thoughts can be neutralized by positive thoughts”. Today we will examine three more thoughts on the power of our thoughts and positive thinking. Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for October! For Svadhyaya Day today, our meditation is a Positive Energy Guided Meditation.

Today’s Daily Yogi Practice is to reflect on today’s quote on positivity. Or, feel free to reflect on quotes from your own religion’s sacred texts.

cool shot decordova sculpture garden outdoor artwork gray concrete stepped modern art under bright blue partly cloudy sky - svadhyaya self-study power of positive thinking Quote: If you are positive, you’ll see opportunities instead of obstacles. - Widad Akrawi
If you are positive, you’ll see opportunities instead of obstacles. – Widad Akrawi

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I am focused on Svadhyaya this year, but last year was happy to be reminded to keep up with this on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far. Or, use one of the recent prompts from my 5 year guided journal recommended below: What required extra patience today? What are you proud to have done today? What fears are you facing?


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study) – October 2021 – Self-Reflective Guided Meditation

Good Morning Yogis! Today is Svadhyaya / Self-Study Day. We started practicing this Niyama by beginning a journal as a tool for self-reflection – if this is your first Svadhyaya Day, please consider starting a paper or electronic journal today and joining us with this practice!

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for October. For Svadhyaya Day today, my meditation for the day is a Self-Reflective Guided Meditation. You will want to take notes from this guided meditation in your journal!

cool shot of midtown atlanta and stone mountain under cloudy blue sky with glass skyscrapers - svadhyaya self-study positive thinking power of thoughts Quote: Man is made by his belief. As he believes, so he is! - The Bhagavad Gita
Man is made by his belief. As he believes, so he is! – The Bhagavad Gita

Today’s Daily Yogi Practice is to try this self-reflective guided meditation for Svadhyaya Day This is one of the most interesting guided meditations I have tried, so today’s practice is this self-reflective guided meditation that utilizes the very challenges we face with meditation.

Journal Day

Also, this is a good time to make a full journal entry if you have not kept up with this new practice! I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal, but am happy to have a more free-style writing day today. If you are not sure what to write about, the Self-Reflective Guided Meditation may give some prompts from yourself to explore. Or, you can journal on your reflections on today’s quote from The Bhagavad Gita (available in our free Daily Yogi App). The Bhagavad Gita or God’s Song is a section from the Indian Sacred Epic – The Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern-day thinkers.

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

Please comment and share your thoughts on today’s guided meditation or quote if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya (Self-Study) – September 2021 – Ardha Hanumanasana & Utthan Pristhasana – Half Monkey & Lizard Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the NiyamasSvadhyaya or Self-Study and discussing Ardha Hanumanasana and Utthan Pristhasana.

Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ardha Hanumanasana (ARD-huh HAH-nuh-mah-NA-sa-nuh) or Half Monkey Pose and Utthan Pristhasana (OOT-han Pris-THAH-sa-nuh) or Lizard Pose are my choices to represent Svadhyaya. I feel like I am literally looking at myself in these poses, a perfect embodiment of self-reflection. Also, flowing between these poses has been both a strategy and a way to monitor my progression working forward splits!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Svadhyaya Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my old favorites with both of today’s poses – Intermediate Flexibility (30 Minutes) which works these poses.

Today’s Daily Yogi Practice is to try Half Monkey and Lizard Pose for Svadhyaya Day! I enjoy flowing between these two Asanas to work my flexibility for Hanumanasana or Full Splits! I recommend working both of these Asanas on one side, and then switching and repeating on the other side.

Instructions are for each pose with the LEFT side. Make sure to repeat this sequence on both sides!

Ardha Hanumanasana – Half Monkey Pose

Ardha Hanumanasana - Half Monkey Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Ardha Hanumanasana – Half Monkey Pose

Start in a comfortable kneeling position. Come up onto your knees, and bring your left foot forward placing your heel on the mat, keeping your hips above your right knee. Hinge forward slightly at the waist, and place your hands on each side of your straight left leg to support your upper body. If comfortable, bring your forehead down towards your left shin, making sure to keep your hips stacked over your right knee. Breathe deeply and hold this pose for 30-60 seconds. To come out, lift your upper body and either bring your left leg back to kneeling, or plant your left foot to come forward into Lizard Pose.

YOGA TEACHERS – see more on Tummee

Utthan Pristhasana – Lizard Pose

 Utthan Pristhasana - Lizard Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Utthan Pristhasana – Lizard Pose

This Asana has many variations to fit your body and flexibility. I prefer to enter this pose by flowing forward from Half Monkey, or shifting my front leg and lowering down from a Low Lunge.

Step and plant your left foot, keeping your knee directly above the ankle. Move your left foot out a few inches to the left, and hug your knee towards your shoulder. Plant your palms on the ground in front of you to support your upper body while you set your lower body. Keep your right leg straight back – you can rest your knee on the ground for a more passive hip-opening, or come up onto your right toes and straighten your leg for a more intense stretch. You can stay on your hands, or lower down onto your elbows for a deeper stretch. To come out, come back up onto your hands, and either press back into Half Monkey, or step your left foot back to come into Downward Dog.

Utthan Pristhasana - Lizard Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Utthan Pristhasana – Lizard Pose (Beginner)

YOGA TEACHERS – see more on Tummee

Instructions are for each pose with the LEFT side. Make sure to repeat this sequence on both sides!

Journal Day

Our first Svadhyaya Day, we started journals to have a source for self-study. I am using Svadhyaya Days to keep up with this practice.. perhaps make another journal entry with me today! If you are not sure what to write about, you can use my prompt for today – I have always associated September (after Labor Day) with the start of the academic school year since I grew up outside of Boston. So, what is something you have always wanted to learn – a hobby, an academic topic, a language, a sport… whatever it is, write about what you want to learn and why, and consider this for your Tapas daily habit!


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.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Please comment to share your experience! Have you tried Half Monkey, Lizard, or another set of Asanas to work Splits before? Always remember, be kind!

National Read a Book Day – 2021

Good Morning Yogis! We are pausing our journey through the Yoga Sutras for Labor Day Holiday Weekend for another holiday – National Read a Book Day.

cool shot of library bookshelves full of books under light of bright edison bulbs - mindful mindfulness reading books Quote: In the case of good books, the point is not to see how many of them you can get through, but rather how many can get through to you. - Mortimer J. Adler original work - https://unsplash.com/photos/sfL_QOnmy00
In the case of good books, the point is not to see how many of them you can get through, but rather how many can get through to you. – Mortimer J. Adler

Bonus Daily Asana Challenge

We are beginning an Asana-focused month of practices for September in the next couple days, with more advanced Asanas. Please see our Asana Styles page for links to youtube videos for various Yoga Styles.

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 Flexibility (30 Minute)!

Today’s Daily Yogi Practice is to participate in National Read a Book Day. If you have not read a book in a long time, perhaps grab one off the shelf you have been meaning to read, or try something new and inspiring! I read mostly fantasy novels or self-improvement books, so my suggestions are the addicting Game of Thrones Series (books have much more than the show!!!) or Tony Robbins’s Awaken the Giant Within. PS I most enjoy fantasy novels on an e-reader so I can immediately link dictionary to words like medieval weaponry I may not be familiar with.

If you already read regularly, perhaps try something different today! Get some bonus Svadhyaya / self-study by reading one of Yoga’s Sacred Texts – the Bhagavad Gita or God’s Song. The Gita is a section from the Indian Sacred Epic the Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern day thinkers. Oppenheimer quoted the Gita after creating the nuclear bomb, and it is highly regarded by Henry David Thoreau, Carl Jung, Ralph Waldo Emerson, and other great minds.

The Bhagavad Gita is available in our free app!

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! Today I am both making a reflective journal entry (I am in the middle of moving, big changes!) and re-reading some of my past journal entries. I also started a dream journal (thank you JE for that suggestion!) and am excited to review those notes.

Get the Daily Yogi App – Get quick access to
today’s practice and daily pop-up reminders!

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 if you would like to share your thoughts on your reading today! Always remember, be kind!

Svadhyaya (Self-Study) – September 2021: Day 1

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts.

I am selecting one quote today from one of Yoga’s Sacred Texts – the Bhagavad Gita or God’s Song. The Gita is a section from the Indian Sacred Epic the Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern day thinkers. Oppenheimer quoted the Gita after creating the nuclear bomb, and it is highly regarded by Henry David Thoreau, Carl Jung, Ralph Waldo Emerson, and other great minds. Perhaps some bonus Svadhyaya / self-study by reading more of the Gita! Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

The Bhagavad Gita is available in our free app!

Today’s Daily Yogi Practice is to reflect on the quote from the Gita. Or, feel free to reflect on readings or quotes from your own religion’s sacred texts.

Today’s Quote from the Gita

cool shot decordova sculpture garden outdoor artwork under bright blue partly cloudy sky - svadhyaya self-study learning goals Quote: We are kept from our goal, not by obstacles, but by a clear path to a lesser goal. - Bhagavad Gita
We are kept from our goal, not by obstacles, but by a clear path to a lesser goal. – Bhagavad Gita

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I have been prioritizing Svadhyaya this year with a daily 5-year guided journal (see below in my recommendations), but I am pleased to be reminded to keep up with longer writing on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far.


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya – Self-Study – Day 1 – August 2021 Yoga Challenge Day 9 – Journal Day

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

close-up bright green evergreen pine tree leaves - svadhyaya self-study learning Quote: The unexamined life is not worth living. - Socrates
The unexamined life is not worth living. – Socrates

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal. However, I am more interested in doing a bit more of a self-reflective journal day today! I am pulling a couple of prompts from the 5-year guided journal that I enjoyed recently to expand on – the journal I am using does not allow much room for long reflections!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I want to expand on from my 5-year guided journal that found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • Who is the funniest person you know?
  • What is your favorite joke?
  • What made you laugh today?
  • What is one thing you learned today?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya – Self-Study – Day 7 – 2021

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts. One of my favorite quotes from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices, is “Negative thoughts can be neutralized by positive thoughts”. Today we will revisit the power of positive thinking with a meditation on positive thinking, and a quote from Buddha

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Svadhyaya Day today, our meditation is a Positive Energy Guided Meditation.

Today’s Daily Yogi Practice is to reflect on the today’s quote on positive thinking. Or, feel free to reflect on quotes from your own religion’s sacred texts.

Today’s Quote on the power of our thoughts

orange and blue sunrise with glowing clouds and airplane contrails over colorado state park gray paved road with scattered green leafy trees - svadhyaya self-study positivity positive thinking Quote: Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. - Mary Lou Retton
Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. – Mary Lou Retton

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I do not typically make a personal reflective journal entry every day, but I am pleased to be reminded to keep up with this on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far. Or, one of my recent


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya – Self-Study – Day 6 – 2021

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the NiyamasSvadhyaya / self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts.

I am selecting one quote today from one of Yoga’s Sacred Texts – the Bhagavad Gita or God’s Song. The Gita is a section from the Indian Sacred Epic the Mahabharata. It is the most widely known of these Sacred Texts, and is widely read among modern day thinkers. Oppenheimer quoted the Gita after creating the nuclear bomb, and it is highly regarded by Henry David Thoreau, Carl Jung, Ralph Waldo Emerson, and other great minds. Perhaps some bonus Svadhyaya / self-study by reading more of the Gita! Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

The Bhagavad Gita is available in our free app!

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Svadhyaya Day today, our meditation is a Positive Energy Guided Meditation.

Today’s Daily Yogi Practice is to reflect on the quote from the Gita. Or, feel free to reflect on readings or quotes from your own religion’s sacred texts.

Today’s Quote from the Gita

dry shrubs along waterline of blue alpine lake under cloudy sky - svadhyaya self-study learning Quote: No one who does good work will come to a bad end, either here or in the world to come. - Bhagavad Gita
No one who does good work will come to a bad end, either here or in the world to come. – Bhagavad Gita

Journal Day

Also, this is a good time to make another journal entry if you have not kept up with this new practice! I have been prioritizing Svadhyaya this year with a daily 5-year guided journal (see below in my recommendations), but I am pleased to be reminded to keep up with longer writing on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far.


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 the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya – Self-Study – Day 1 – May 2021 Yoga Challenge – Journal Day

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

epic purple cloudy alpine sky in mountains with darkened pine trees and snow-capped mountain peaks - svadhyaya self-study knowledge Quote - Always walk through life as if you have something new to learn, and you will. - Vernon Howard
Always walk through life as if you have something new to learn, and you will. – Vernon Howard

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal. However, I am more interested in doing a bit more of a self-reflective journal day today! I am pulling a couple of prompts from the 5-year guided journal that I enjoyed recently to expand on – the journal I am using does not allow much room for long reflections!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I want to expand on from my 5-year guided journal that found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal Day

  • What do you think will be different in your life next year?
  • If tomorrow were your last day on Earth, how would you spend it?
  • What natural talents do you have?
  • What question would you most like answered?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

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 if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

Svadhyaya – Self-Study – Day 5 – 2021 – Trikonasana & Utthita Parsvakonasana – Triangle & Extended Side Angle

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the NiyamasSvadhyaya or Self-Study and Trikonasana and Utthita Parsvakonasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Trikonasana (trih-ko-NA-sa-nuh) or Triangle Pose and Utthita Parsvakonasana (OOT-hit-tah PARS-va-ko-NA-sa-nuh) or Extended Side Angle Pose are my choices to represent Svadhyaya. I feel like I am literally turning back and looking at myself in these poses, a perfect embodiment of self-reflection.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Svadhyaya Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my old favorites with both of today’s poses – Intermediate Combination (30 Minutes).

Today’s Daily Yogi Practice is to try Triangle and Extended Side Angle Pose for Svadhyaya Day! These poses are common in all styles and levels of Yoga. I find these poses easiest to enter from a wide legged stance, flipping my legs into position, and leaning over into the pose. If you have a hard time reaching the ground, these are great poses to modify with a block to help open your chest to the side! Always make sure to perform these poses on both sides – it is easiest to come back up to wide legged pose, flip your feet, and perform on the other side

Journal Day

Our first Svadhyaya Day, we started journals to have a source for self-study. I am using Svadhyaya Days to keep up with this practice.. perhaps make another journal entry with me today! I personally made increased Svadhyaya one of my New Years’ Resolutions this year, and have been using both daily prompt 5-year guided journal and more artsy guided journal that I already completed! The 5-year guided journal prompt for today 4/16 is “How do you think people describe you?” or maybe use of the following days’ prompts: “What is your most attractive quality?” or “Train, car, or airplane?”

Trikonasana – Triangle Pose

Trikonasana - triangle pose - yoga pose girl sunny day yoga on the beach
Trikonasana – Triangle Pose

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).

Legs – Your legs should both be straight. Keep back leg straight, with knee to the side. Keep front leg straight, with knee pointing forward.

Hips – Hips are debated in Triangle! I prefer to keep open to the side, but I have heard many Yoga Teachers recommend keeping stacked ie down to the ground. Perhaps try both, and see which feels better to your body!

Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible.

Arms – Your arms should be open to the side at your shoulders, palms open to the side. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach easily, press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.

Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.

Trikonasana - triangle pose with block - yoga pose girl sunny day yoga on the beach
Trikonasana with block

YOGA TEACHERS – see more on Tummee

Utthita Parsvakonasana – Extended Side Angle

Utthita Parsvakonasana - extended side angle pose - yoga pose girl sunny day yoga on the beach
Utthita Parsvakonasana – Extended Side Angle

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).

Legs and Hips – Keep back leg straight, with knee to the side. Keep front leg bent, with front knee over ankle. Keep hips open to the side. Try to expand the space between your legs as your breathe in this pose.

Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible. Rotate your chest up to open to the side as much as possible

Arms – Reach your top arm straight over your head near your ear, making a straight line from your back foot to your top hand. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach the mat easily, bend your arm and rest on your knee, or press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.

Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.