Svadhyaya – Self-Study – Day 8 – 2020 – Journal Day

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blue sky with shadowy pine trees alpine sunset reflecting pink on snow capped mountain -svadhyaya self-study self-reflection Quote: You cannot have a meaningful life without having self-reflection. - Oprah Winfry
You cannot have a meaningful life without having self-reflection. – Oprah Winfry

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. However, I am more interested in doing a bit more of a self-reflective journal day today! Also, I am still waiting for my guided journal to arrive, so I am following a prompt I found searching through my Journal Prompts Pins!

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

  • 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!

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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!

Pranayama – Breathing – Day 7 – 2020 – Yogic Breath – Three Part Breath

Good morning Yogis! Or actually perhaps good evening is more appropriate.. we are changing our post times to 2am Mountain Time along with our instagram posts to make it easier for Yogis overseas to stay on time with us! Daily e-mails and app notifications will not change. Other than this posting time change, today is a KISS (keep it super simple) Day! So, we are going to revisit Yogic Breath, a Pranayama Practice.


We are in the middle of a bonus Daily Meditation Challenge for October! For Pranayama Day today, try our Breath-Focused Meditation with our Three Part Breath Below!

Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this three-part breath. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety.

Diaphragmatic Breath

  • Start in a comfortable seat by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Yogic Breath / Three Part Breath

  • PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
  • PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
  • PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.

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Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate diaphragmatic breathing like this, or other Pranayama into your Asana practice? Have you tried this full three-part breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!