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!

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Upper 4 Limbs of Yoga – Day 1 – May 2021 Yoga Challenge – Meditation

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

midtown atlanta at night with lit buildings and fourth of july fireworks downtown - meditation, upper limbs, stars Quote: If people sat outside and looked at the stars each night, I'd bet they'd live a lot differently... when you look into infinity, you'll realize that there are more important things than what people do all day. - Calvin & Hobbes
If people sat outside and looked at the stars each night, I’d bet they’d live a lot differently… when you look into infinity, you’ll realize that there are more important things than what people do all day. – Calvin & Hobbes

Happy Saturday Yogis! Today we are having a KISS day – try a Meditation Practice of your choice!

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. Today is also International Astronomy Day (two each year!) so perhaps try this cool Celestial Visualization Guided Meditation or some meditative stargazing. Or, in light of May’s Correct Your Posture Month, try a traditional breath-focused meditation with a focus on your alignment. You can scan through all of our recent meditations or check our recent Dharana Day Post for a variety of focused meditative practices.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!

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Yoga Challenge – May 2021 – Resolutions and Intentions – 8 Limbs of Yoga

Good morning Yogis! We are beginning another 30 Day Intro Challenge for May. Yesterday we set our intentions for May, and today we will set focuses for our 8 Limbs Practices. New Yogis – please just learn about the 8 Limbs for now!

New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!

00 Birthday/New Year Resolution
Ashtanga – The 8 Limbs of Yoga (must read!)

Today’s Daily Yogi Practice is to set a philosophy based focus or intention for yourself from the 8 Limbed Yoga Practices for May. In traditional Yoga this is something a Guru would recommend for his student, but this is a personal journey so please focus on prioritizing a few practices that you need in your life. Please review the 8 Limbs of Yoga and select one or two practices that you would like to focus on more often than our cycle of every 10-20 days with Daily Yogi.

Our daily practices will stay synced up with our 30 Day Challenge Group throughout this month. If this is not your first month of Daily Yogi, consider setting coordinating your philosophical practice with a more physical daily Yoga practice (ie Asanas, Pranayama or Meditation) that is meaningful to you as we discussed yesterday! For example, if you have set Meditation as your daily practice and Ahimsa (non-violence) as your intention for the month, perhaps select Loving-Kindness Meditation for your daily meditation practice. Or, if you have selected Pranayama and Santosha (contentment), make sure to bring mindfulness to your breath work practices, focusing on the sensations throughout your body with each inhale and exahle.

If you have been with us since January, you may remember for 2021 I am prioritizing Svadhyaya (self-study) with increasing the frequency of my journaling habit, Satya (truthfulness) particularly with myself and things that no longer serve me, and Santosha (contentment) with mindfulness and living in the present moment. I have been very consistent with my Svadhyaya habit thanks to my 5 year daily prompt journal (see below in recommended journals) and my Santosha (contentment) mindfulness practices, but am happy to reflect and revisit my commitment to Satya (truthfulness) now mid-year.

cool picture of omia vegas nightclub with purple and yellow lights - yoga practice self-improvement Quote: Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame. - B.K.S Iyengar
Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame. – B.K.S Iyengar


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 practice intentions for this challenge month. Stay tuned for our first positive practice from the Yoga Sutras on Monday – we will stay synced up with our 30 Day Challenge Group throughout the month! Always remember, be kind!

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Ishvara Pranidhana – Surrender – Day 5 – 2021 – Balasana – Child’s Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fifth and last of the NiyamasIshvara Pranidhana or Surrender.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Balasana (bah-LA-sa-nuh) or Child’s Pose is my choice to represent Ishvara Pranidhana. I feel this pose, folding over from kneeing, represents the surrender. There are two versions of this pose that I enjoy practicing, and we will cover both variations.

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Ishvara Pranidhana Day today, I recommend a gentle Yin or Restorative 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 a Forward Folds class that I feel embodies Ishvara Pranidhana

Today’s Daily Yogi Practice is to try Child’s Pose for Ishvara Pranidhana Day! Many Yoga Studios where I practiced in the past use only Wide Child’s Pose below. I prefer to use both versions of this pose in my practice. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, then close legs and return to Child’s Pose again for 30 seconds before moving on.

If you would prefer an off-the-mat practice for Ishvara Pranidhana Day – try practicing acceptance in a difficult situation!

Balasana – Child’s Pose

Balasana - child child's pose - yoga pose girl sunny day yoga on the beach
Balasana – Child’s Pose

Start in a kneeling position, sitting on your feet with your knees about hip distance apart. Fold forward from your hips, resting your chest on your thighs. You can rest your chin or forehead on the mat. Bring your arms back behind you and rest your hands on the mat, and let your shoulders melt over your knees. Palms can face up for more of a stretch between your shoulders, or palms can face down for more of a lower back stretch.

Balasana – Wide Child’s Pose

Balasana - wide child's pose - yoga pose girl sunny day yoga on the beach
Balasana – Wide Child’s Pose

Start in Child’s Pose above. Bring your toes together, spread your thighs, and lay your chest between your legs on the mat. Bring your hands forward on the mat in front of you – your palms should always be down on the mat in Wide Child’s Pose.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold each pose for at least 3-5 full breaths. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, and bring legs together and arms back to return to Child’s Pose again with palms down for 30 seconds before moving on. You can also use a couch pillow or block under your head or chest for extra support.

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

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Please comment to share your experience! Have you tried both variations of Child’s Pose before? Can you feel a difference in the stretch flipping your palms in the first version of Balasana? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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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.

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!

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Tapas – Discipline – Day 5 – 2021 – Utkatasana – Powerful / Chair Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Utkatasana (oot-kah-TA-sa-nuh) or Chair pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. The literal translation from Sanskrit is Powerful or Intense Pose. If you hold this Asana for a full minute, I am sure you will feel why this pose was named “Intense”!

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Tapas Day today, I recommend a vigorous Power Yoga 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 a new Hip Hop Vinyasa.

Each Tapas day, we check in on our progress with the daily habits we have set for ourselves. It typically takes 30 Days to set a new habit (which is why I love these 30 Day Challenges!) so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up.. perhaps it is time to add a new daily habit to your routine!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

As mentioned we are in a daily Asana Challenge, which I have kept up with by wearing workout clothes to bed and practicing first thing in the morning. I also have a daily habit of practicing French or Spanish with Duolingo… I am pretty pleased with myself recently passing a 200 Day Streak! I have missed fewer than 20 days in all of 2020, but there is just something very rewarding about the increasing number of days in a row. And, lastly, this daily Asana Challenge has helped put me on the right path to meet another goal – hitting all three rings on my Apple Watch.

Today’s Daily Yogi Practice is to try Chair Pose for Tapas Day! This pose is common in all styles and levels of Yoga. It is a great alternative to backbends to stretch thighs and back, and is a fantastic workout for legs and glutes when held for 30-60 seconds!

For an off-the-mat practice for Tapas Day – set or check-in on a meaningful daily habit!

Utkatasana – Chair or Powerful Pose

Utkatasana - powerful chair pose - yoga pose girl sunny day yoga on the beach
Utkatasana – Chair Pose

Start standing in Tadasana / Mountain Pose. Separate your feet to about hip-distance apart.

Inhale and lift your arms above your head, palms facing in, and sit your hips back as if you are sitting back in a chair. Keep your shoulders down and back straight, and try to get your thighs as close to parallel to the ground as possible. It is more important to have a straight back than to “sit” lower into your chair. Look up between your hands if comfortable.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. I recommend playing with weight in your feet a bit through this pose – generally you should keep all weight in your heels. Perhaps try lifting your toes slightly from the mat! Or, shift your weight into the balls of your feet, and try lifting your heels slightly from the mat, preparing for more advanced variations of this pose like Awkward Pose (a Hot Yoga favorite) and Drinking Bird Pose. Or, try placing a block between your knees for an even more challenging lower-body workout!

To come out of Utkatasana, inhale and straighten your knees back to Tadasana / Mountain Pose, then exhale and lower your arms – you may want to come all the way forward into Uttanasana / Standing Forward Fold to counter this pose after holding for a long time.

Utkatasana - powerful chair pose variation - yoga pose girl sunny day yoga on the beach
Utkatasana with toes lifted

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

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.

Next INTRO CHALLENGE starts August 2021

Days
Hours
Minutes
Seconds

Please comment to share your experience! Have you tried Utkatasana or the more advanced variations before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Santosha – Contentment – Day 5 – 2021 – Ananda Balasana – Happy Baby Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the NiyamasSantosha or Contentment. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ananda Balasana (ah-NAN-duh buh-LA-sa-nuh) or Happy Baby pose is my choice to represent Santosha. In addition to having a synonym for contentment in the name, it is hard not to smile rocking back and forth like a happy baby in this pose!

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Santosha 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 favorites – Intermediate Flexibility, and adding an extra Ananda Balasana at the end of this series.

Today’s Daily Yogi Practice is to try Happy Baby Pose for Santosha Day! This pose is a favorite among all levels of Yogis, and is a great passive hip opener.

If you would prefer an off-the-mat practice for Santosha Day – try a mindfulness practice to find contentment in the present moment!

Ananda Balasana – Happy Baby Pose

Ananda Balasana - happy baby pose - yoga pose girl sunny day yoga on the beach
Ananda Balasana – Happy Baby Pose

Start laying on your back in Savasana / Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before coming into this pose!

Inhale and reach your hands between your knees. Grab the outside of each foot, exhale and spread your legs to each side of your torso. Ideally, your thighs will be parallel to the ground on each side of your torso and your feet will be flat up to the sky, but only bring your legs down as far as is comfortable. Your arms should be gently spreading your legs to the sides rather than forcing them down to the ground.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. You can stay still, or rock slightly side to side like a happy baby this pose is named for. When you’re ready, release your feet and come back into Savasana / Corpse Pose with your knees bent and feet on the mat.

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

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Please comment to share your experience! Have you tried this pose before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Saucha – Purity – Day 5 – 2021 – Parivrtta Sukhasana & Jathara Parivartanasana – Seated & Reclined Twist Poses

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the first of the NiyamasSaucha or Purity. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Seated Twist or Parivrtta Sukhasana (pa-ree-VRR-tah sook-HA-sana) and Reclined Twist or Jathara Parivartanasana (jah-TAH-ruh PAH-ree-var-tah-NAH-sa-nuh) are my choices to represent Saucha, since these twisting Asanas assist in detoxification according to BKS Iyengar. I have seen this twisting/detoxifying benefit debated, but most agree that twisting Asanas do help with digestion.

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Saucha Day today, I recommend a gentle Yin or Restorative class which will likely feature these twisting poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Twist and Align, which includes many twisting poses!

Today’s Daily Yogi Practice is to try our twisting Asanas for Saucha Day! These poses are frequently included near the end of class for all levels Yogis and all styles of Yoga. Make sure to hold these twisting poses for a few breaths, and ALWAYS practice twisting Asanas on both sides!

If you would prefer an off-the-mat practice for Saucha Day – try a self-care deep clean!

Parivrtta Sukhasana – Seated Twist Pose

Parivrrta Sukhasana - seated twist easy pose - yoga pose girl sunny day yoga on the beach
Parivrrta Sukhasana – Seated Twist – Easy Pose

Start in a comfortable cross-legged position of your choice – I prefer Siddhasana over Sukhasana. If the cross-legged positions are not comfortable seats for you, you can try in Virasana instead. Whatever seat you choose, make sure your hips and shoulders are aligned and stacked over each other before you begin, and upon returning to center.

Inhale and sit tall, perhaps press your hands into your knees to help lengthen your spine. On an exhale, bring your left hand to the outside of your right knee, and rest your right fingers on the mat behind you to bring your shoulders around to the right.

Lengthen your spine on inhales, and twist a bit further if comfortable on exhales in twisting poses. You can gently press your fingers into your knee to help deepen the twist. Hold for several breaths, and return to center on an inhale.

Make sure to repeat on both sides! If you are seated in a cross-legged position, flip your feet the opposite way and perform again on both sides.

YOGA TEACHERS – see more on Tummee

Jathara Parivartanasana – Reclined Twist Pose

Jathara Parivartanasana - reclined twist - yoga pose girl sunny day yoga on the beach
Jathara Parivartanasana – Reclined Twist Pose

Start laying on your back in Shavasana or Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before starting the twist!

Inhale and bring your legs up slightly away from your chest so your knees are over your hips, and extend your arms straight out at shoulder height with palms facing down to prepare for the twist. On an exhale, lower both legs down to the right until your right knee touches the ground, making sure your knees stay parallel to or below hip level (NOT tucked up towards your arms, which can cause injury!). Try to keep both shoulders on the ground. If comfortable, you can lift your head slightly and look towards the left, or just keep looking straight up.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. Inhale to lift your legs and come back to center, then exhale your legs down to the left and repeat on the other side.

For a slightly deeper twist you can either hop your butt slightly to the left before twisting to the right, and repeat this little pre-twist booty hop on the other side. For a much deeper twist, you can cross your left leg over right leg before lowering legs to the right, and vice versa.

YOGA TEACHERS – see more on Tummee

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

CHECK OUT OUR Other Top 5 lists
TOP 5 YOGA Equipment and Yoga MATS!

I would recommend a block, couch pillows, or perhaps a folded-up blanket for support under the seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience! Have you tried these twisting poses before? Always remember, be kind!

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Aparigraha – Non-Attachment – Day 5 – 2021 – Utthita Hasta Padangusthasana – Standing Hand to Big Toe

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fifth and last of the Yamas – – Aparigraha or Non-Attachment.

Standing Hand to Big Toe or Utthita Hasta Padangusthasana (OOT-hit-TAH HAH-stah Pa-dahn-goose-THAH-sa-nuh) is my choice to represent Aparigraha, since this is a very challenging balance and full-leg stretch. You will also likely fall over a few times, so enjoy a few laughs working on this Asana! In fact, I usually practice with a variation of this pose, and I occasionally work on the full version but cannot fully straighten my leg. Please see our wonderful featured Yogi @metalynith who is making awesome progress with flexibility and balance in her Yoga practice, and volunteered to model this challenging Asana for me <3!

Utthita Hasta Padangusthasana - standing hand to big toe pose - yoga pose girl glasses wearing black trippy cool background
Utthita Hasta Padangusthasana – Standing Hand to Big Toe Pose

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Aparigraha Day today, I recommend a passive Yin or Restorative class, or a balance-focused series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try some Standing Hand to Foot for Aparigraha Day! This is a challenging pose for all levels Yogis. Make sure to incorporate Aparigraha, and just practice without expectations, and see how you can progress with this journey pose. Remember – practice not perfection! We will talk about the variations of this pose both with and without the toe hold today! Start in Tadasana – Mountain Pose.

If you would prefer an off-the-mat practice for Aparigraha Day – try making a gratitude list!

Utthita Hasta Padangusthasana Variation – Standing Hand to Big Toe Variation

Utthita Hasta Padangusthasana - standing hand to big toe pose variation - yoga pose girl sunny day yoga on the beach
Utthita Hasta Padangusthasana – Beginner Standing Hand to Big Toe

Feet and Legs – Start in Tadasana – Mountain Pose. Claw your toes into the mat slightly to keep your arches from falling into the mat. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees. We will perform with the right leg first – so shift all weight into your left leg. After placing your hands on your hips, inhale and slowly lift your right leg, trying to bring parallel to the ground.

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage in mountain pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. Make sure you keep your back straight throughout this Asana, and do not let your shoulders or lower back round.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Gaze ahead at a single unmoving point to help with balance.

Arms – Place your hands on your hips to stay balanced in this pose.

Utthita Hasta Padangusthasana – Standing Hand to Big Toe

Feet and Legs – Start in Tadasana – Mountain Pose. Claw your toes into the mat slightly to keep your arches from falling into the mat. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees. We will perform with the right leg first – so shift all weight into your left leg. After placing your hands on your hips, inhale and slowly bend your right leg and lift your right foot in towards your groin. Grab a hold of your right big toe with your right index and middle fingers. On an exhale, slowly extend your leg forward. It is okay if you cannot get your leg straight – it is better to keep your spine long than have a straight leg.

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage in mountain pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. Make sure you keep your back straight throughout this Asana, and do not let your shoulders or lower back round. If you notice your back rounding, either bend your knee slightly to straighten your back, or work the beginner version of this Asana above until you can come into parallel to the ground without losing your posture.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Gaze ahead at a single unmoving point to help with balance.

Arms – Place your left hand on your left hip to help stay balanced in this pose. Keep a hold of your right big toe with your right index and middle fingers, and bend your elbow to deepen the stretch.

To come out of either variation of this pose, first release any toe hold and slowly lower your foot back down to the ground on an exhale. Make sure to repeat this Asana on both sides, and notice any differences in balance and flexibility between sides without judgement!

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

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Please comment to share your experience! Where are you on your journey with this challenging pose? Always remember, be kind!

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Brahmacharya – Moderation – Day 5 – 2021 – Anuvittasana – Standing Backbend

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the YamasBrahmacharya or Moderation and Anuvittasana.

Bonus Daily Asana Challenge

Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Standing Backbend or Anuvittasana (Ah-NUH-vee-TAH-sa-nuh) is my choice to represent Brahmacharya, since this pose requires moderation – you must gently lean back and avoid straining to avoid injury! This is a great pose for monitoring your yoga journey with Asanas, because you will come further and further into backbends as you increase your flexibility. Moreover, this pose literally translates from Sanskrit as “found” or “obtained” pose. I think further emphasizes the journey aspect of this Asana.

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. So, for Brahmacharya Day today, I recommend a Vinyasa class, which will include this pose as part of Sun Salutations.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), which includes plenty of Standing Backbends!

Today’s Daily Yogi Practice is to try some Standing Backbends for Brahmacharya Day! This is a common opening pose series for all levels Yogis and all styles of Yoga. We will now talk about the standing and supported variations of this pose today! Start in Tadasana – Mountain Pose.

If you would prefer an off-the-mat practice for Brahmacharya Day – try a ditgital detox!

Anuvittasana – Standing Backbend

Anuvittasana - standing backbend pose - yoga pose girl sunny day yoga on the beach
Anuvittasana – Standing Backbend

Feet – Think of your feet as three primary contact points with the ground. These are the heels, pinky toes, and big toes. Make sure your big toes are touching. If possible, make sure the back of your heels are touching. If you have a lower back injury like I do, you may also find it easier to keep the heels slightly apart. Claw your toes into the mat slightly to keep your arches from falling into the mat.

Legs – Make sure your legs are comfortably straight. Perhaps keep a slight bend in the knee. Always make sure you avoid hyper-extending or locking your knees.

Hips – Make sure your hips are neutral to start. Then on the exhale, tuck your tailbone under and press your hips slightly forward to come into the backbend. As you get more comfortable with this pose, you can press your hips further forward to come into a deeper backbend.

Torso – Notice your rib cage in Tadasana / Mountain Pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. First inhale your hands into position, and then exhale as you gently press your hips forward and lean your torso back into a comfortable backbend.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Either close your eyes, or gaze softly ahead.

Arms – On an inhale before exhaling back into this pose, bring your arms over your head next to your ears, keeping your shoulders down and back. You can press your palms together, or keep them slightly separated.

Beginner Yogis may want to come into Salamba Anuvittasana – Supported Standing Backbend as pictured below. Point your fingers down towards the mat and press your palms into your hips or lower back, and make sure your elbows stay pointed straight back to help your chest open.

Finally, to come out of this pose, lead forward and lift with your chest on an inhale to come back into Tadasana / Mountain Pose.

Salamba Anuvittasana - standing supported backbend pose - yoga pose girl sunny day yoga on the beach
Salamba Anuvittasana – Standing Supported Backbend

Come into Anuvittasana / Standing Backbend on inhales, and back to Tadasana / Mountain. or all the way forward to Uttanasana / Standing Forward Bend on exhales. Then, repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!

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

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Please comment to share your experience! Have you tried both versions of Standing Backbend before? Always remember, be kind!

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Asteya – Non-Stealing – Day 5 – 2021 – Salamba Sarvangasana – Supported Shoulder Stand

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third of the YamasAsteya or Non-Stealing. Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Salamba Sarvangasana (Sah-LAHM-ba Sar-vahn-GAH-sa-nuh) or Supported Shoulder Stand is my choice to represent Asteya since this is a supported balancing pose, and one way to practice Asteya is examining and maintaining balance in our relationships, making sure to support those who support us.

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Asteya Day today, I recommend a gentle Yin or Restorative 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 favorites – Intermediate Balance (30 Minute), which includes series moving between Salamba Sarvangasana / Supported Shoulder Stand and Halasana / Plow Pose!

Today’s Daily Yogi Practice is to try Salamba Sarvangasana / Supported Shoulder Stand for Asteya Day! This is a challenging inversion. If you are a new yogi, only come up as high as you are comfortable! We will start from corpse, and use the core to lift into this Asana.

If you would prefer an off-the-mat practice for Asteya Day – perform a random act of generosity!

Salamba Sarvangasana – Supported Shoulder Stand

Salamba Sarvangasana - supported shoulder stand pose - yoga pose girl sunny day yoga on the beach
Salamba Sarvangasana – Supported Shoulder Stand

Feet and Legs – Start laying on your back in Shavasana / Corpse pose, with knees bent. As you press palms into the mat, use your core to lift your legs as close to perpendicular to the floor as you are comfortable. Try to use your core and bring your entire body into a straight line if possible. This is one of the few Asanas where it is best to keep your toes pointed, for balance. Keep your legs supported with your arms, perhaps just stay in Ardha Sarvangasana / Half Shoulder Stand (image below) until you build balance and core strength to bring your legs and torso closer to a straight line.

Torso and Head – You will lift your torso from the floor to come into this inversion. Allow your chin to come to your chest. Make sure you do not turn your head or neck to either side in this or any inversion to avoid injury.

Arms – Start in Shavasana / Corpse pose, with knees bent and palms resting on the floor next to your hips. To come into the pose, press your hands firmly into the mat for leverage to lift your legs and torso off the floor. Once you are able, turn your fingers in and grab your hips, using your hands and arms to support your lower body in this inversion.

To come out of this pose, lower your hips and legs over your head into Ardha Sarvangasana as pictured below, release your hands to the mat, and slowly unroll your body down to the mat into Shavasana / Corpse.

Ardha Sarvangasana - half shoulder stand pose - yoga pose girl sunny day yoga on the beach
Ardha Salamba Sarvangasana – Half Supported Shoulder Stand

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

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Please comment to share your experience! Have you tried either version of Sarvangasana / Shoulder Stand before? Always remember, be kind!

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Satya – Truthfulness – Day 5 – 2021 – Parighasana – Gate Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the YamasSatya or Truthfulness. Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Parighasana (Pah-ree-GAH-sa-nuh) or Gate pose is my choice to represent Satya, since one of my favorite quotes about truth is the Sufi Three Gate Saying below!

beach under pier water cool ocean perspective - satya truthfulness sufi saying Quote: Before you speak let your words pass through three gates. At the first gate ask yourself - is it true? At the second gate ask - is it necessary? At the third gate ask - is it kind? - Sufi Saying
Before you speak let your words pass through three gates. At the first gate ask yourself – is it true? At the second gate ask – is it necessary? At the third gate ask – is it kind? – Sufi Saying

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Asana 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 favorites – Beginner Flexibility (30 Minute), which includes a gate series!

Today’s Daily Yogi Practice is to try Parighasana / Gate Pose for Satya Day! This is one of the few Asana / poses that intentionally works a turned – out leg. We will talk about how to get into this pose from a kneeling position today! Start in a comfortable kneeling position.

If you would prefer an off-the-mat practice for Satya Day – share a kind truth with someone you care about!

Parighasana – Gate Pose

Parighasana - gate pose - yoga pose girl sunny day yoga on the beach
Parighasana – Gate Pose

Feet & Legs – Start by kneeling, sitting on your feet. Lift your seat and come up onto your knees, keeping your legs about hip-distance apart. We will start on the right – extend your right leg to the right, turning your leg out, and laying your right foot flat on the ground. Try to keep your standing knee and foot in a line

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. On the exhale, you will move your torso right towards your right leg, as far as is comfortable. If you are a new Yogi, you may want to just keep your torso fairly upright, rather than allowing your shoulders or hips to come out of alignment.

Arms – Put your right hand on your right hip. Inhale your left arm straight up next to your ear. Exhale and extend your left arm to the right as you lean your torso to the right. Allow your right hand to slide down your right thigh.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. If it’s comfortable, as you lean to the right, turn your head and gaze down at your right leg.

To come out of this pose, inhale your left arm and torso back up, and sit back down on your feet in a kneeling position. Make sure to repeat this Asana on both sides!

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

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a couch pillow or blanket under the knees for extra support.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

Please comment to share your experience! Have you tried Parighasana / Gate Pose before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Ahimsa – Non-Harming – Day 5 – 2021 – Marjaryasana / Bitilasana – Cat / Cow

Good morning Yogis! We are beginning our cycle through the Yoga Sutras, and starting with the first of the YamasAhimsa or Non-Harming. Since we are in the middle of an April bonus daily Asana Challenge, we will revisit Asana that represents each of the Yoga Sutras! Cat / Cow or Marjaryasana (Mahr-jar-ee-AH-sa-nuh) / Bitilasana (Bih-Ti-LA-sa-nuh) is my choice to represent Ahimsa, since this series is a great opening series to help avoid injury, by gently opening and warming up the back at the beginning Asana practice!

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Ahimsa Day today, I recommend a gentle Yin or Restorative 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 favorites – Beginner Combination (30 Minute), which includes a cat/cow opening!

Today’s Daily Yogi Practice is to try some Cat/Cows for Ahimsa Day! This is a common opening pose series for all levels Yogis and all styles of Yoga. We will talk about how to get into both variations from Table Top or Bharmanasana today! Start in Table Top – with hands directly under shoulders, and knees directly under hips.

If you would prefer an off-the-mat practice for Ahimsa Day – perform a random act of kindness!

Bharmanasana - tabletop pose - yoga pose girl wearing platform black high heels and tiger dress, yoga in the forest, sexy yoga girl
Table Top – Bharmanasana
Click image above for our Yoga Ab Workout!

Marjaryasana – Cat Pose

Marjaryasana - cat pose - yoga pose girl sunny day yoga on the beach
Marjaryasana – Cat Pose

Feet & Legs – Start in Bharmanasana / Table Top or Bitilasana / Cow, with tops of feet laying on the mat. Your legs should stay hip-distance apart in table top. You will keep both knees and feet grounded on the mat in table top through both Asana / poses!

Hips – Turn your tailbone under and bring your hips forward on an exhale to come into Marjaryasana / Cat from Bharmanasana / Table Top or Bitilasana / Cow.

Torso – On the exhale, you will curl your spine and get as much of a rounding in your back as possible in this pose.

Arms – On the exhale, press your palms into the mat as you curve your back, pressing the mat away from you.

Head and Neck – Curl your head and neck under in line with the rest of your spine, and gaze back at your thighs.

YOGA TEACHERS – see more on Tummee

Bitilasana – Cow Pose

Bitilasana - cow pose - yoga pose girl sunny day yoga on the beach
Bitilasana – Cow Pose

Feet and Legs – Start in Bharmanasana / Table Top or Marjaryasana / Cat, with tops of feet laying on the mat. Your legs should stay hip distance apart in table top. You will keep both knees and feet grounded on the mat in table top through both Asanas / poses!

Hips – Turn your tailbone up and stick your booty out on the inhale to come into Bitilasana / Cow from Bharmanasana / Table Top or Marjaryasana / Cat.

Torso – On the inhale, you will drop your belly and get as much of a chest opener and curve in the back as comfortable.

Arms – On the inhale, pull back on the mat with your hands to pull your torso forward for more of a chest opening.

Head and Neck – Pull head and neck up and forward from Bharmanasana / Table Top or Marjaryasana / Cat, gazing straight ahead.

YOGA TEACHERS – see more on Tummee

Come into Bitilasana / Cow on inhales, and Marjaryasana / Cat on exhales. Repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!

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

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo / edit On INSTAGRAM Only

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

Please comment to share your experience! Have you tried Cat / Cow before? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 17 – 2021 – Meditation

Good morning Yogis! Today we are having a KISS (keep it super simple) Day for Upper Limbs Day today with a Meditation Practice of your choice!

ominous gray storm clouds over rocky mountain lowlands with light snow  covering brown and grey rocky peaks and green succulent in foreground - upper limbs of yoga meditation mindfulness Quote: The body benefits from movement, and the mind benefits from stillness. - Sakyong Mipham
The body benefits from movement, and the mind benefits from stillness. – Sakyong Mipham

We are in the middle of a daily Asana practice challenge for April. Please see our Asana Styles page for links to youtube videos for various Yoga Styles. I recommend a Vinyasa series today for a meditative flow.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing Intermediate Relaxation (30 Minute)!

Today’s Daily Yogi Practice is any Meditation Practice of your choice for Upper Limbs Day. You can scan through all of our recent meditation practices or check our Dharana Day Post for a variety of focused meditative practices. Or, if you prefer a moving meditation for our Asana Month, try a Vinyasa series for a meditative flow.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!

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Svadhyaya – Self-Study – Day 3 – 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 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!

mirror trippy green blue and purple swirl stellar galaxy star background - svadhyaya yoga journey self-study self-reflection 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 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, 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!

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Svadhyaya – Self-Study – Day 2 – 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!

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

epic cloudy purple pink and glowing orange alpine sunset on winding road in mountains with darkened pine trees and snow-capped mountain peaks - svadhyaya self-study knowledge bhagavad gita scripture Quote: It is better to live your own destiny imperfectly than to live an imitation of somebody else’s life with perfection. - The Bhagavad Gita
It is better to live your own destiny imperfectly than to live an imitation of somebody else’s life with perfection. – 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!

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Upper 4 Limbs of Yoga – Day 1 – 2021 – Meditation

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

close up deep red blooming lilly with yellow center and dark green leaves in background - meditation breathing understanding Quote: Without full awareness of breathing, there can be no development of meditative stability and understanding. - Thich Nhat Hanh
Without full awareness of breathing, there can be no development of meditative stability and understanding. – Thich Nhat Hanh

Happy Saturday Yogis! Today we are having a KISS day – try a Meditation Practice of your choice!

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. I recommend today’s breath focused meditation, which is challenging but a great meditation for progression through the Upper Limbs. You can scan through all of our recent meditations or check our most recent Dharana Day Post for a variety of focused meditative practices.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!

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New Year 2021 Resolutions and Intentions – 8 Limbs of Yoga

Good morning Yogis! We are running another 30 Day Intro Challenge for January. Typically we start on Saturdays with Resolutions / Intention Setting, but we will do 3 days of Resolutions and Intention for the New Year. We set our New Years Resolutions and examined Dharma, and today we will set focuses for our 8 Limbs Practices. New Yogis – please just learn about the 8 Limbs for now!

New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!

00 Birthday/New Year Resolution
Ashtanga – The 8 Limbs of Yoga (must read!)

Today’s Daily Yogi Practice is to set focus for yourself from the 8 Limbed Yoga Practices for 2021. In traditional Yoga this is something a Guru would recommend for his student, but this is a personal journey so please focus on prioritizing a few practices that you need in your life. Our daily practices cycle through the 8 Limbs of Yoga, and I am currently focused on daily Asana practice for the month of January. For 2021, I am prioritizing Svadhyaya (self-study) with increasing the frequency of my journaling habit, Satya (truthfulness) particularly with myself and things that no longer serve me, and Santosha (contentment) with mindfulness and living in the present moment. Last year I prioritized Ahimsa (non-harming) and Meditation. Or, consider the Karma Yoga path of Ghandi with prioritizing Ahimsa (non-harming) and Satya (truthfulness). Or, review the 8 Limbs of Yoga and select a few that you would like to practice more frequently than every 10-20 days with Daily Yogi.

ominous purple cloud alpine sunset in mountains with darkened pine trees - yoga sutras mind Quote: Yoga is the ending of disturbances of the mind. - Yoga Sutras of Patanjali
Yoga is the ending of disturbances of the mind. – Yoga Sutras of Patanjali


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.

Our daily practices will stay synced up with our 30 Day Challenge Group throughout January. If this is not your first month of Daily Yogi, consider setting another daily Yoga practice (ie Asanas, Pranayama or Meditation) that is meaningful to you!

Please comment if you would like to share your practice priorities for 2021 or January. Stay tuned for our first positive practice from the Yoga Sutras on Monday – we will stay synced up with our 30 Day Challenge Group throughout January! Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 13 – Meditation – New Years Eve

Good Morning Yogis! Today we are having a KISS day – try a Meditation Practice of your choice!

glowing purple alpine sunset in mountains with darkened pine trees - meditation mindfulness stillness Quote: Meditation is like a gym in which you develop the powerful mental muscles of calm and insight. - Ajahn Brahm
Meditation is like a gym in which you develop the powerful mental muscles of calm and insight. – Ajahn Brahm

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. You can scan through all of our recent meditations or check our most recent Dharana Day Post for a variety of focused meditative practices.

New Years Eve

Today is also New Years Eve, the last day of the year. 2020 has been a difficult year, so I am doing some energy clearing guided meditation and theta wave ambient noise meditation today. If these do not resonate with you, perhaps try a guided meditation on finding your path or Positive Affirmation Guided Meditation.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 11 – 2020 – Meditation

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

bright blue alpine lake in snow-capped mountain valley with bright blue cloudless sky - meditation mindfulness stillness Quote: The more tranquil a man becomes, the greater is his success, his influence, his power for good. - James Allen
The more tranquil a man becomes, the greater is his success, his influence, his power for good. – James Allen

Happy Saturday Yogis! Today we are having a KISS day – try a Meditation Practice of your choice!

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. You can scan through all of our recent meditations or check our most recent Dharana Day Post for a variety of focused meditative practices.

I want to report back on my new sleep meditation that I have been trying this month! I have NOT been perfect with this habit, and have not kept up with listening to this every night (quite a few nights I fell asleep with the television on) . However, I have found when I used this 8-hour sleep meditation I not only fall asleep faster, but I stay asleep better throughout the night. I wonder if the ambient noise puts me back to sleep if I am waking up? Either way, I am very pleased to have found a natural sleep aid for my tool box!

Diwali

Today is also the peak day of Diwali – India’s Festival of Lights. This is a 5 day Festival which has been going on (in fact my Ekadashi fasting earlier this week is celebrated before Diwali’s Feasting) for two days already. This third day is the peak of this festival of lights – perhaps get some Diwali sprit for your meditation practice today by lighting a candle and doing a flame-gazing meditation or trying this Diwali-themed meditation.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and share what meditation you chose for today! If you have another favorite sleep meditation, please share the link! Always remember, be kind!

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Svadhyaya – Self-Study – Day 6 – 2020 – 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!

mirror trippy pink and purple swirl gradient background - svadhyaya yoga journey self-reflection Quote: Yoga is the journey of the self, through the self, to the self. - The Bhagavad Gita
Yoga is the journey of the self, through the self, to the self. – 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 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, 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!

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Ishvara Pranidhana – Surrender – Day 5 – 2020 – Balasana – Child’s Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fifth and last of the NiyamasIshvara Pranidhana or Surrender.

Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Balasana (bah-LA-sa-nuh) or Child’s Pose is my choice to represent Ishvara Pranidhana. I feel this pose, folding over from kneeing, represents the surrender. There are two versions of this pose that I enjoy practicing, and we will cover both variations.

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 Ishvara Pranidhana Day today, I recommend a gentle Yin or Restorative 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 a Forward Folds class that I feel embodies Ishvara Pranidhana.

Today’s Daily Yogi Practice is to try Child’s Pose for Ishvara Pranidhana Day! Many Yoga Studios where I practiced in the past use only Wide Child’s Pose below. I prefer to use both versions of this pose in my practice. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, then close legs and return to Child’s Pose again for 30 seconds before moving on.

Balasana – Child’s Pose

Balasana - child child's pose - yoga pose girl sunny day yoga on the beach
Balasana – Child’s Pose

Start in a kneeling position, sitting on your feet with your knees about hip distance apart. Fold forward from your hips, resting your chest on your thighs. You can rest your chin or forehead on the mat. Bring your arms back behind you and rest your hands on the mat, and let your shoulders melt over your knees. Palms can face up for more of a stretch between your shoulders, or palms can face down for more of a lower back stretch.

Balasana – Wide Child’s Pose

Balasana - wide child's pose - yoga pose girl sunny day yoga on the beach
Balasana – Wide Child’s Pose

Start in Child’s Pose above. Bring your toes together, spread your thighs, and lay your chest between your legs on the mat. Bring your hands forward on the mat in front of you – your palms should always be down on the mat in Wide Child’s Pose.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold each pose for at least 3-5 full breaths. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, and bring legs together and arms back to return to Child’s Pose again with palms down for 30 seconds before moving on. You can also use a couch pillow or block under your head or chest for extra support.

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

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Please comment to share your experience! Have you tried both variations of Child’s Pose before? Can you feel a difference in the stretch flipping your palms in the first version of Balasana? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Svadhyaya – Self-Study – Day 5 – 2020 – 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 a September 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.

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! 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!

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!

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Tapas – Discipline – Day 5 – 2020 – Utkatasana – Powerful / Chair Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Utkatasana (oot-kah-TA-sa-nuh) or Chair pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. The literal translation from Sanskrit is Powerful or Intense Pose. If you hold this Asana for a full minute, I am sure you will feel why this pose was named “Intense”!

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 Tapas Day today, I recommend a vigorous Power Yoga 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 a new Hip Hop Vinyasa.

Each Tapas day, we check in on our progress with the daily habits we have set for ourselves. It typically takes 30 Days to set a new habit (which is why I love these 30 Day Challenges!) so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up.. perhaps it is time to add a new daily habit to your routine!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

As mentioned we are in a daily Asana Challenge, which I have kept up with by wearing workout clothes to bed and practicing first thing in the morning. I also have a daily habit of practicing French or Spanish with Duolingo… I am pretty pleased with myself to be back on track with a 29 Day Streak, about to hit 30 tomorrow! I have missed fewer than 20 days in all of 2020, but there is just something very rewarding about the increasing number of days in a row. And, lastly, this daily Asana Challenge has helped put me on the right path to meet another goal – hitting all three rings on my Apple Watch.

Today’s Daily Yogi Practice is to try Chair Pose for Tapas Day! This pose is common in all styles and levels of Yoga. It is a great alternative to backbends to stretch thighs and back, and is a fantastic workout for legs and glutes when held for 30-60 seconds!

If you would prefer an off-the-mat practice for Tapas Day – set or check-in on a meaningful daily habit!

Utkatasana – Chair or Powerful Pose

Utkatasana - powerful chair pose - yoga pose girl sunny day yoga on the beach
Utkatasana – Chair Pose

Start standing in Tadasana / Mountain Pose. Separate your feet to about hip-distance apart.

Inhale and lift your arms above your head, palms facing in, and sit your hips back as if you are sitting back in a chair. Keep your shoulders down and back straight, and try to get your thighs as close to parallel to the ground as possible. It is more important to have a straight back than to “sit” lower into your chair. Look up between your hands if comfortable.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. I recommend playing with weight in your feet a bit through this pose – generally you should keep all weight in your heels. Perhaps try lifting your toes slightly from the mat! Or, shift your weight into the balls of your feet, and try lifting your heels slightly from the mat, preparing for more advanced variations of this pose like Awkward Pose (a Hot Yoga favorite) and Drinking Bird Pose. Or, try placing a block between your knees for an even more challenging lower-body workout!

To come out of Utkatasana, inhale and straighten your knees back to Tadasana / Mountain Pose, then exhale and lower your arms – you may want to come all the way forward into Uttanasana / Standing Forward Fold to counter this pose after holding for a long time.

Utkatasana - powerful chair pose variation - yoga pose girl sunny day yoga on the beach
Utkatasana with toes lifted

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

Next INTRO CHALLENGE starts August 2021

Days
Hours
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Please comment to share your experience! Have you tried Utkatasana or the more advanced variations before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Santosha – Contentment – Day 5 – 2020 – Ananda Balasana – Happy Baby Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the NiyamasSantosha or Contentment. Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ananda Balasana (ah-NAN-duh buh-LA-sa-nuh) or Happy Baby pose is my choice to represent Santosha. In addition to having a synonym for contentment in the name, it is hard not to smile rocking back and forth like a happy baby in this pose!

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 Santosha 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 favorites – Intermediate Flexibility, and adding an extra Ananda Balasana at the end of this series.

Today’s Daily Yogi Practice is to try Happy Baby Pose for Santosha Day! This pose is a favorite among all levels of Yogis, and is a great passive hip opener.

Ananda Balasana – Happy Baby Pose

Ananda Balasana - happy baby pose - yoga pose girl sunny day yoga on the beach
Ananda Balasana – Happy Baby Pose

Start laying on your back in Savasana / Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before coming into this pose!

Inhale and reach your hands between your knees. Grab the outside of each foot, exhale and spread your legs to each side of your torso. Ideally, your thighs will be parallel to the ground on each side of your torso and your feet will be flat up to the sky, but only bring your legs down as far as is comfortable. Your arms should be gently spreading your legs to the sides rather than forcing them down to the ground.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. You can stay still, or rock slightly side to side like a happy baby this pose is named for. When you’re ready, release your feet and come back into Savasana / Corpse Pose with your knees bent and feet on the mat.

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

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Please comment to share your experience! Have you tried this pose before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Saucha – Purity – Day 5 – 2020 – Parivrtta Sukhasana & Jathara Parivartanasana – Seated & Reclined Twist Poses

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the first of the NiyamasSaucha or Purity. Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Seated Twist or Parivrtta Sukhasana (pa-ree-VRR-tah sook-HA-sana) and Reclined Twist or Jathara Parivartanasana (jah-TAH-ruh PAH-ree-var-tah-NAH-sa-nuh) are my choices to represent Saucha, since these twisting Asanas assist in detoxification according to BKS Iyengar. I have seen this twisting/detoxifying benefit debated, but most agree that twisting Asanas do help with digestion.

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 Saucha Day today, I recommend a gentle Yin or Restorative class which will likely feature these twisting poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Twist and Align, which includes many twisting poses!

Today’s Daily Yogi Practice is to try our twisting Asanas for Saucha Day! These poses are frequently included near the end of class for all levels Yogis and all styles of Yoga. Make sure to hold these twisting poses for a few breaths, and ALWAYS practice twisting Asanas on both sides!

Parivrtta Sukhasana – Seated Twist Pose

Parivrrta Sukhasana - seated twist easy pose - yoga pose girl sunny day yoga on the beach
Parivrrta Sukhasana – Seated Twist – Easy Pose

Start in a comfortable cross-legged position of your choice – I prefer Siddhasana over Sukhasana. If the cross-legged positions are not comfortable seats for you, you can try in Virasana instead. Whatever seat you choose, make sure your hips and shoulders are aligned and stacked over each other before you begin, and upon returning to center.

Inhale and sit tall, perhaps press your hands into your knees to help lengthen your spine. On an exhale, bring your left hand to the outside of your right knee, and rest your right fingers on the mat behind you to bring your shoulders around to the right.

Lengthen your spine on inhales, and twist a bit further if comfortable on exhales in twisting poses. You can gently press your fingers into your knee to help deepen the twist. Hold for several breaths, and return to center on an inhale.

Make sure to repeat on both sides! If you are seated in a cross-legged position, flip your feet the opposite way and perform again on both sides.

YOGA TEACHERS – see more on Tummee

Jathara Parivartanasana – Reclined Twist Pose

Jathara Parivartanasana - reclined twist - yoga pose girl sunny day yoga on the beach
Jathara Parivartanasana – Reclined Twist Pose

Start laying on your back in Shavasana or Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before starting the twist!

Inhale and bring your legs up slightly away from your chest so your knees are over your hips, and extend your arms straight out at shoulder height with palms facing down to prepare for the twist. On an exhale, lower both legs down to the right until your right knee touches the ground, making sure your knees stay parallel to or below hip level (NOT tucked up towards your arms, which can cause injury!). Try to keep both shoulders on the ground. If comfortable, you can lift your head slightly and look towards the left, or just keep looking straight up.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. Inhale to lift your legs and come back to center, then exhale your legs down to the left and repeat on the other side.

For a slightly deeper twist you can either hop your butt slightly to the left before twisting to the right, and repeat this little pre-twist booty hop on the other side. For a much deeper twist, you can cross your left leg over right leg before lowering legs to the right, and vice versa.

YOGA TEACHERS – see more on Tummee

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

CHECK OUT OUR Other Top 5 lists
TOP 5 YOGA Equipment and Yoga MATS!

I would recommend a block, couch pillows, or perhaps a folded-up blanket for support under the seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience! Have you tried these twisting poses before? Always remember, be kind!

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Aparigraha – Non-Attachment – Day 5 – 2020 – Utthita Hasta Padangusthasana – Standing Hand to Big Toe

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fifth and last of the Yamas – – Aparigraha or Non-Attachment.

Standing Hand to Big Toe or Utthita Hasta Padangusthasana (OOT-hit-TAH HAH-stah Pa-dahn-goose-THAH-sa-nuh) is my choice to represent Aparigraha, since this is a very challenging balance and full-leg stretch. You will also likely fall over a few times, so enjoy a few laughs working on this Asana! In fact, I usually practice with a variation of this pose, and I occasionally work on the full version but cannot fully straighten my leg. Please see our wonderful featured Yogi @metalynith who is making awesome progress with flexibility and balance in her Yoga practice, and volunteered to model this challenging Asana for me <3!

Utthita Hasta Padangusthasana - standing hand to big toe pose - yoga pose girl glasses wearing black trippy cool background
Utthita Hasta Padangusthasana – Standing Hand to Big Toe Pose

We are in the middle of a daily Asanas practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Aparigraha Day today, I recommend a passive Yin or Restorative class, or a balance-focused series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try some Standing Hand to Foot for Aparigraha Day! This is a challenging pose for all levels Yogis. Make sure to incorporate Aparigraha, and just practice without expectations, and see how you can progress with this journey pose. Remember – practice not perfection! We will talk about the variations of this pose both with and without the toe hold today! Start in Tadasana – Mountain Pose.

Utthita Hasta Padangusthasana Variation – Standing Hand to Big Toe Variation

Utthita Hasta Padangusthasana - standing hand to big toe pose variation - yoga pose girl sunny day yoga on the beach
Utthita Hasta Padangusthasana – Beginner Standing Hand to Big Toe

Feet and Legs – Start in Tadasana – Mountain Pose. Claw your toes into the mat slightly to keep your arches from falling into the mat. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees. We will perform with the right leg first – so shift all weight into your left leg. After placing your hands on your hips, inhale and slowly lift your right leg, trying to bring parallel to the ground.

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage in mountain pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. Make sure you keep your back straight throughout this Asana, and do not let your shoulders or lower back round.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Gaze ahead at a single unmoving point to help with balance.

Arms – Place your hands on your hips to stay balanced in this pose.

Utthita Hasta Padangusthasana – Standing Hand to Big Toe

Feet and Legs – Start in Tadasana – Mountain Pose. Claw your toes into the mat slightly to keep your arches from falling into the mat. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees. We will perform with the right leg first – so shift all weight into your left leg. After placing your hands on your hips, inhale and slowly bend your right leg and lift your right foot in towards your groin. Grab a hold of your right big toe with your right index and middle fingers. On an exhale, slowly extend your leg forward. It is okay if you cannot get your leg straight – it is better to keep your spine long than have a straight leg.

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage in mountain pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. Make sure you keep your back straight throughout this Asana, and do not let your shoulders or lower back round. If you notice your back rounding, either bend your knee slightly to straighten your back, or work the beginner version of this Asana above until you can come into parallel to the ground without losing your posture.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Gaze ahead at a single unmoving point to help with balance.

Arms – Place your left hand on your left hip to help stay balanced in this pose. Keep a hold of your right big toe with your right index and middle fingers, and bend your elbow to deepen the stretch.

To come out of either variation of this pose, first release any toe hold and slowly lower your foot back down to the ground on an exhale. Make sure to repeat this Asana on both sides, and notice any differences in balance and flexibility between sides without judgement!

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

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Please comment to share your experience! Where are you on your journey with this challenging pose? Always remember, be kind!

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Brahmacharya – Moderation – Day 5 – 2020 – Anuvittasana – Standing Backbend

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the YamasBrahmacharya or Moderation and Anuvittasana.

Bonus Daily Asana Challenge

Since we are in the middle of a September Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Standing Backbend or Anuvittasana (Ah-NUH-vee-TAH-sa-nuh) is my choice to represent Brahmacharya, since this pose requires moderation – you must gently lean back and avoid straining to avoid injury! This is a great pose for monitoring your yoga journey with Asanas, because you will come further and further into backbends as you increase your flexibility. Moreover, this pose literally translates from Sanskrit as “found” or “obtained” pose. I think further emphasizes the journey aspect of this Asana.

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. So, for Brahmacharya Day today, I recommend a Vinyasa class, which will include this pose as part of Sun Salutations.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), which includes plenty of Standing Backbends!

Today’s Daily Yogi Practice is to try some Standing Backbends for Brahmacharya Day! This is a common opening pose series for all levels Yogis and all styles of Yoga. We will now talk about the standing and supported variations of this pose today! Start in Tadasana – Mountain Pose.

Anuvittasana – Standing Backbend

Anuvittasana - standing backbend pose - yoga pose girl sunny day yoga on the beach
Anuvittasana – Standing Backbend

Feet – Think of your feet as three primary contact points with the ground. These are the heels, pinky toes, and big toes. Make sure your big toes are touching. If possible, make sure the back of your heels are touching. If you have a lower back injury like I do, you may also find it easier to keep the heels slightly apart. Claw your toes into the mat slightly to keep your arches from falling into the mat.

Legs – Make sure your legs are comfortably straight. Perhaps keep a slight bend in the knee. Always make sure you avoid hyper-extending or locking your knees.

Hips – Make sure your hips are neutral to start. Then on the exhale, tuck your tailbone under and press your hips slightly forward to come into the backbend. As you get more comfortable with this pose, you can press your hips further forward to come into a deeper backbend.

Torso – Notice your rib cage in Tadasana / Mountain Pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. First inhale your hands into position, and then exhale as you gently press your hips forward and lean your torso back into a comfortable backbend.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Either close your eyes, or gaze softly ahead.

Arms – On an inhale before exhaling back into this pose, bring your arms over your head next to your ears, keeping your shoulders down and back. You can press your palms together, or keep them slightly separated.

Beginner Yogis may want to come into Salamba Anuvittasana – Supported Standing Backbend as pictured below. Point your fingers down towards the mat and press your palms into your hips or lower back, and make sure your elbows stay pointed straight back to help your chest open.

Finally, to come out of this pose, lead forward and lift with your chest on an inhale to come back into Tadasana / Mountain Pose.

Salamba Anuvittasana - standing supported backbend pose - yoga pose girl sunny day yoga on the beach
Salamba Anuvittasana – Standing Supported Backbend

Come into Anuvittasana / Standing Backbend on inhales, and back to Tadasana / Mountain. or all the way forward to Uttanasana / Standing Forward Bend on exhales. Then, repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!

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

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Please comment to share your experience! Have you tried both versions of Standing Backbend before? Always remember, be kind!

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Asteya – Non-Stealing – Day 5 – 2020 – Salamba Sarvangasana – Supported Shoulder Stand

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third of the YamasAsteya or Non-Stealing. Since we are in the middle of a September Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Salamba Sarvangasana (Sah-LAHM-ba Sar-vahn-GAH-sa-nuh) or Supported Shoulder Stand is my choice to represent Asteya since this is a supported balancing pose, and one way to practice Asteya is examining and maintaining balance in our relationships, making sure to support those who support us.

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 Asteya Day today, I recommend a gentle Yin or Restorative 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 favorites – Intermediate Balance (30 Minute), which includes series moving between Salamba Sarvangasana / Supported Shoulder Stand and Halasana / Plow Pose!

Today’s Daily Yogi Practice is to try Salamba Sarvangasana / Supported Shoulder Stand for Asteya Day! This is a challenging inversion. If you are a new yogi, only come up as high as you are comfortable! We will start from corpse, and use the core to lift into this Asana.

Salamba Sarvangasana – Supported Shoulder Stand

Salamba Sarvangasana - supported shoulder stand pose - yoga pose girl sunny day yoga on the beach
Salamba Sarvangasana – Supported Shoulder Stand

Feet and Legs – Start laying on your back in Shavasana / Corpse pose, with knees bent. As you press palms into the mat, use your core to lift your legs as close to perpendicular to the floor as you are comfortable. Try to use your core and bring your entire body into a straight line if possible. This is one of the few Asanas where it is best to keep your toes pointed, for balance. Keep your legs supported with your arms, perhaps just stay in Ardha Sarvangasana / Half Shoulder Stand (image below) until you build balance and core strength to bring your legs and torso closer to a straight line.

Torso and Head – You will lift your torso from the floor to come into this inversion. Allow your chin to come to your chest. Make sure you do not turn your head or neck to either side in this or any inversion to avoid injury.

Arms – Start in Shavasana / Corpse pose, with knees bent and palms resting on the floor next to your hips. To come into the pose, press your hands firmly into the mat for leverage to lift your legs and torso off the floor. Once you are able, turn your fingers in and grab your hips, using your hands and arms to support your lower body in this inversion.

To come out of this pose, lower your hips and legs over your head into Ardha Sarvangasana as pictured below, release your hands to the mat, and slowly unroll your body down to the mat into Shavasana / Corpse.

Ardha Sarvangasana - half shoulder stand pose - yoga pose girl sunny day yoga on the beach
Ardha Salamba Sarvangasana – Half Supported Shoulder Stand

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

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Please comment to share your experience! Have you tried either version of Sarvangasana / Shoulder Stand before? Always remember, be kind!

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Satya – Truthfulness – Day 5 – 2020 – Parighasana – Gate Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the YamasSatya or Truthfulness. Since we are in the middle of a September Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Parighasana (Pah-ree-GAH-sa-nuh) or Gate pose is my choice to represent Satya, since one of my favorite quotes about truth is the Sufi Three Gate Saying below!

beach under pier water cool ocean perspective - satya truthfulness sufi saying Quote: Before you speak let your words pass through three gates. At the first gate ask yourself - is it true? At the second gate ask - is it necessary? At the third gate ask - is it kind? - Sufi Saying
Before you speak let your words pass through three gates. At the first gate ask yourself – is it true? At the second gate ask – is it necessary? At the third gate ask – is it kind? – Sufi Saying

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 Asana 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 favorites – Beginner Flexibility (30 Minute), which includes a gate series!

Today’s Daily Yogi Practice is to try Parighasana / Gate Pose for Satya Day! This is one of the few Asana / poses that intentionally works a turned – out leg. We will talk about how to get into this pose from a kneeling position today! Start in a comfortable kneeling position.

If you would prefer an off-the-mat practice for Satya Day – share a kind truth with someone you care about!

Parighasana – Gate Pose

Parighasana - gate pose - yoga pose girl sunny day yoga on the beach
Parighasana – Gate Pose

Feet & Legs – Start by kneeling, sitting on your feet. Lift your seat and come up onto your knees, keeping your legs about hip-distance apart. We will start on the right – extend your right leg to the right, turning your leg out, and laying your right foot flat on the ground. Try to keep your standing knee and foot in a line

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. On the exhale, you will move your torso right towards your right leg, as far as is comfortable. If you are a new Yogi, you may want to just keep your torso fairly upright, rather than allowing your shoulders or hips to come out of alignment.

Arms – Put your right hand on your right hip. Inhale your left arm straight up next to your ear. Exhale and extend your left arm to the right as you lean your torso to the right. Allow your right hand to slide down your right thigh.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. If it’s comfortable, as you lean to the right, turn your head and gaze down at your right leg.

To come out of this pose, inhale your left arm and torso back up, and sit back down on your feet in a kneeling position. Make sure to repeat this Asana on both sides!

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

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a couch pillow or blanket under the knees for extra support.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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Please comment to share your experience! Have you tried Parighasana / Gate Pose before? Always remember, be kind!

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Ahimsa – Non-Harming – Day 5 – 2020 – Marjaryasana / Bitilasana – Cat / Cow

Good morning Yogis! We are beginning our cycle through the Yoga Sutras, and starting with the first of the YamasAhimsa or Non-Harming. Since we are in the middle of a September Asana Challenge, I thought it would be fun to feature a new Asana that represents each of the Yoga Sutras! Cat / Cow or Marjaryasana (Mahr-jar-ee-AH-sa-nuh) / Bitilasana (Bih-Ti-LA-sa-nuh) is my choice to represent Ahimsa, since this series is a great opening series to help avoid injury, by gently opening and warming up the back at the beginning Asana practice!

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 Ahimsa Day today, I recommend a gentle Yin or Restorative 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 favorites – Beginner Combination (30 Minute), which includes a Cat / Cow opening!

Today’s Daily Yogi Practice is to try some Cat/Cows for Ahimsa Day! This is a common opening pose series for all levels Yogis and all styles of Yoga. We will talk about how to get into both variations from Table Top or Bharmanasana today! Start in Table Top – with hands directly under shoulders, and knees directly under hips.

Bharmanasana - tabletop pose - yoga pose girl wearing platform black high heels and tiger dress, yoga in the forest, sexy yoga girl
Table Top – Bharmanasana
Click image above for our Yoga Ab Workout!

Marjaryasana – Cat Pose

Marjaryasana - cat pose - yoga pose girl sunny day yoga on the beach
Marjaryasana – Cat Pose

Feet & Legs – Start in Bharmanasana / Table Top or Bitilasana / Cow, with tops of feet laying on the mat. Your legs should stay hip-distance apart in table top. You will keep both knees and feet grounded on the mat in table top through both Asana / poses!

Hips – Turn your tailbone under and bring your hips forward on an exhale to come into Marjaryasana / Cat from Bharmanasana / Table Top or Bitilasana / Cow.

Torso – On the exhale, you will curl your spine and get as much of a rounding in your back as possible in this pose.

Arms – On the exhale, press your palms into the mat as you curve your back, pressing the mat away from you.

Head and Neck – Curl your head and neck under in line with the rest of your spine, and gaze back at your thighs.

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Bitilasana – Cow Pose

Bitilasana - cow pose - yoga pose girl sunny day yoga on the beach
Bitilasana – Cow Pose

Feet and Legs – Start in Bharmanasana / Table Top or Marjaryasana / Cat, with tops of feet laying on the mat. Your legs should stay hip distance apart in table top. You will keep both knees and feet grounded on the mat in table top through both Asanas / poses!

Hips – Turn your tailbone up and stick your booty out on the inhale to come into Bitilasana / Cow from Bharmanasana / Table Top or Marjaryasana / Cat.

Torso – On the inhale, you will drop your belly and get as much of a chest opener and curve in the back as comfortable.

Arms – On the inhale, pull back on the mat with your hands to pull your torso forward for more of a chest opening.

Head and Neck – Pull head and neck up and forward from Bharmanasana / Table Top or Marjaryasana / Cat, gazing straight ahead.

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Come into Bitilasana / Cow on inhales, and Marjaryasana / Cat on exhales. Repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!

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

Follow us on Instagram – easy access to our daily positive practices
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Please comment to share your experience! Have you tried Cat / Cow before? Always remember, be kind!

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National Read a Book Day – 2020

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.

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.

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! 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 all Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on today’s reading.

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Please comment and share your thoughts on the Gita if would like. Have you kept up with your journal, or are you making another entry with me for bonus Svadhyaya day? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 3 – Dharana – Intense Focus

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Good Morning Yogis! As we have discussed, the upper limbs build upon all four of the previous limbs, and sequentially upon each other. These practices are all meditation focused and must truly be attained on your own. We started a series on each of the upper limbs, and covered Pratyahara. Since this is very heavy philosophy, we will spread these out and discuss each level in detail on our days dedicated to the upper limbs.

Dharana is the 6th Limb of Yoga, and is usually translated as concentration. This comes from the Sanskrit root “dhri” meaning to hold, carry, or maintain. I prefer to think of Dharana as intense focus, a bit stronger than “concentration”. This is typically the second step for meditation – after letting the outside world slip away, we direct our focus inward.

Our first breath-focused meditation was actually a Dharana meditation – with intense focus on our breath. Other Dharana meditations can include meditations with a focus on sounds like a Mantra or special word, focusing our sight on one set object such as a flower, color, hands, etc, or doing a scan and focusing our attention to our bodies. Some guided meditations are Dharana based, such as manifestation meditations or loving kindness meditations. Also, special practices like creating mandalas or flame gazing are Dharana exercises.

Today’s Daily Yogi Practice is to try a Dharana-focused Meditation Practice. You can try our breath-focused meditation again along with our Challengers. Perhaps focus on your breath or body in Shavasana / corpse pose after an Asana practice, try a guided meditation below, or any other method of your own.. whatever feels right to you. We will cover mandalas and flame gazing later!

Remember this is a practice, and a difficult one.. so be patient with yourself on this journey!

Breath-focused Dharana Meditation

Body Scanning Guided Meditation

Loving Kindness Guided Meditation

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Please comment and let me know which you tried, and what you thought of this Dharana exercise! If you have another favorite, please share the link! Always remember, be kind!

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Svadhyaya – Self-Study – Day 1 – 2020

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 three passages from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices. I am giving you three quotes that I enjoy, in case some do not resonate with you. The Sutras are written in Sanskrit, so I often tweak the translations to English depending on what I want to focus on. Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.

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

Today’s Quotes from the Yoga Sutras