Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
We are adding videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
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Please comment to share your experience! What did you think? Which was your favorite of these arboreal Asanas? Always remember, be kind!
Happy Sunday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
We are adding videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Tadasana post!
Check out this little video for a few options for arms through Tadasana. I prefer to “swan dive” forward as in the first and second option. I find bringing hands up together above head and bringing prayer hands straight down to be most popular in the Yoga Studios I visit. You can also try bringing arms up straight in front of you… Try a few options, and pick your favorite!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment to share your experience! What did you think? Which was your favorite of these seated poses? Always remember, be kind!
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Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!
Today’s Daily Yogi Practice is Diaphragmatic Breath, a Pranayama Practice with “flowing” between our first two Sun Salutations Series Asanas. This is an intro to linking breath and movement, if you are familiar with this already perhaps try a more advanced Asana class today and focus on your breath. Today we are going to start standing in Tadasana to prep for our Sun Salutations Asana Series rather than in a comfortable seat as we have done in the past. This is also a great calming technique for anxiety.
Diaphragmatic Breath
Start standing in Tadasana. Begin by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
Breathe out, contracting the belly, making sure you empty the lungs completely
Exhale and lower your hands back to your sides to come back into Tadasana
Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Raise your arms as your breathe in, and lower them as you breathe out, to start getting a basic flow coordinating your movement and breath. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.
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Please comment and let me know what you thought of this Pranayama exercise! Did you try standing in Tadasana or laying down in Shavasana today? What did you think? Always remember, be kind!
Happy Thursday Yogis! We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series. I planned to go over the transitions between each pose in detail this month, but I have had a couple of requests for videos of these Asana exercises to follow, and will be adding them this month! So, please stay with us and review the videos as we add them to our original posts, and compare your alignment and flow!
The next few days as new Yogis doing our 30 Day Challenge are learning this series, we will re-examine variations of each of the poses and modifications in the Sun Salutations Series.. stay tuned!
Tadasana – Mountain Pose
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Please comment to share your experience! What did you think? If this is part of your morning practice, how many repetitions do you do? Always remember, be kind!
Accept—then act. Whatever the present moment contains, accept it as if you had chosen it… This will miraculously transform your whole life. – Eckhart Tolle
Good morning Yogis, we reached the last of the Niyamas! We first practiced the fifth of the Niyamas – Ishvara Pranidhana / surrender by working on practicing acceptance rather than upset reactions to a difficult situation. As we discussed in our intro, Ishvara Pranidhana is the most difficult of the Niyamas to understand and practice, but also one of the most rewarding. So, today we will work again on the challenging practice of acceptance in difficult times.
Today’s Daily Yogi Practice is to practice acceptance when something bad or less-than-positive happens today. Try a deep breathing exercise when you encounter a problem. If you lose your temper, perhaps try to step outside yourself and see yourself reacting to a difficulty, and ask yourself if your reaction was productive. If it is possible, try seeing the silver lining for potential for growth in a bad situation. If you are practiced in religious faith, perhaps try praying for your own peace, calm, and understanding instead of a solution to a problem you are facing. Again, this is a journey and this particular practice today is one of the most difficult, so be gentle with yourself. If at first you do not succeed, evaluate what your reaction contributed, and try again next time. Treat this as an experiment, and see how you feel later after trying different approaches to problems that arise.
Advanced Yogis who incorporate Ishvara Pranidhana into their lives may begin seeing difficulties as challenges to overcome, and opportunities to practice managing our responses. This is one of the keys of long-lasting happiness, since getting upset often does nothing to help a bad situation and only makes things more difficult for ourselves. Instead, try to stay calm, and do not allow a negative encounter to draw you into negativity. Of course, this is easier said than done! Remember, it is a journey.
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Please comment to share how this exercise impacted you. Feel free to share your successes or your struggles with this challenging practice. Always remember, be kind!
To know yourself, you must sacrifice the illusion that you already do. – Vironika Tugaleva
Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal. However, I am more interested in doing a bit more of a self-reflective journal day today! I am pulling a couple of prompts from the 5-year guided journal that I enjoyed recently to expand on – the journal I am using does not allow much room for long reflections!
Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I want to expand on from my 5-year guided journal that found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!
Journal DaY
What goal would you like to accomplish this year?
What is your favorite memory from last year?
Do you live mostly in the past, present, or future?
What is the last dream you remember?
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Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment and share if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!
You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine. – John C. Maxwell
Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. We have had quite a few Tapas or discipline Days. Our intro Tapas day, we made a goal that was important to us. Each Tapas day, we check in on our progress. If you joined us on our last intro challenge in November, it has been nearly two months, so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up!! 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 electronic and visual 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. PS I want to report I just completed 125 days in a row for my Duolingo daily habit!
Today’s Daily Yogi Practice is to monitor our daily habit goals, and set a new one if needed. If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge! There are many free Apps for 30 Day Challenge workouts. My favorite is a free app called 30 Day Butt, which allows the pop-up phone notifications I love so much. We are in the middle of an Intro Challenge for January, which we will do again in couple months. We had a September daily Asana challenge, and a daily meditation challenge for October – these are great Daily Yoga Practices to integrate into your morning routine! If none of these resonate with you, please pick a habit that is meaningful to you to add to your life. Today is Monday so channel some Motivation Monday energy, and select a daily habit that will really motivate and inspire you to
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.
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Please comment and share how you are doing. Have you kept up with your new habit? Are you changing your systems or perhaps setting a new meaningful goal? Always remember, be kind!
Happiness is really a deep harmonious inner satisfaction and approval. – Francis Wilshire
Good Morning Yogis! Our challengers are learning to remember to incorporate Santosha / contentment with Asana practice. We have discussed that Yoga is a practice, and I find nearly all of the limbs to be challenging. I personally have a hard time with Santosha, finding it especially difficult to “turn off” to just relax and enjoy where I am. So, today you have the choice between Santosha in the present moment, or Santosha with your Asana practice today.
Today’s Daily Yogi Practice for SantoshaDay is either bringing Santoshainto our Asanapractice, or focusing on the present moment, ideally in nature.
For those Yogis practicing the finding the happiness in the “now” – here are some of our best tips!
Go on a walk, and perhaps literally stop and smell the roses.
Take a run and feel the wind on your face.
Being around water is especially calming, maybe head out for a walk down the beach, around a lake, or by a river.
Go for a hike and appreciate the beauty around you rather than focusing on finding a perfect selfie spot.
Since we are still in the days of social distancing, maybe pack a picnic and head to the back yard or a nearby park.
Read a book on your deck or by the window.
Sit quietly, and go through all of your senses one by one to appreciate your surroundings.
Any way that feels right for you to get out of your head, and appreciate the beauty of the world around you.
PS calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.
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Do not push yourself to pain on your Yoga Journey! Many Yogis of all levels embrace all kinds of blocks and props. Do not hesitate to grab a couch pillow for extra support, a block for extra support or when you cannot reach the floor, or a strap for extra arm-reach and leverage.
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment and share how your Santosha Day went focusing on living in the now. Please share any favorite practices or tricks! Always remember, be kind!
Take care of your body. It’s the only place you have to live. – Jim Rohn
Happy Saturday Yogis! We are restarting the Niyamas for our daily practices with Saucha or Purity Day. We are going to keep our practices synchronized with the challenge group!
Today’s Daily Yogi Practice is a deep cleaning or pampering of our bodies for SauchaDay. Need some ideas November is Healthy Skin Month. I recommend focusing on skin today – I am going to do a face mask and at-home pedicure!
Relax with a face mask and cucumber slices over your eyes.
If you want to try a new Ayurvedic practice, maybe try oil-pulling (I recommend 2-15 minutes, not 20-30) with coconut oil.
If the days of social distancing are done, maybe book a last-minute facial or salon treatment of your choice.
Clean your insides with a clean-eating day – no junk food, or perhaps try another clean eating diet method or cleanse of your choice.
Whatever practice feels right for you to integrate Saucha into your day.
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
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Please comment and share how you decided to practice Saucha today. How did it make you feel? Always remember, be kind!
We often take for granted the very things that most deserve our gratitude. – Cynthia Ozick
Happy Friday Yogis! Today we are going to stay sync-ed up with our challengers and revisit the positive practice of Aparigraha (non-attachment) today.
Today’s Daily Yogi Practice isto make a list of 5 things you are grateful for in your life, right now. Need some ideas? They can be big or small. You may be grateful for physical things like your health or your long hair or your home or your beautiful garden. You may be grateful for your family or friends or pets. You may be proud of something you accomplished or positive personal traits like humor or loyalty. You may be grateful for past learning experiences or positive changes you see in yourself or the world. Or, these are tough times.. if you are proud for getting out of bed or taking a shower, or putting on pants for your zoom meeting, then celebrate small victories! This practice is about finding the joy and blessings in the moment. Focus your attention to positivity and abundance already in your life, rather than putting off your happiness for something in the future.
Perhaps get some bonus Svadhyaya (self-study) by making your gratitude list today in your journal!
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Please comment and share how today’s practice for Aparigraha Day made you feel! Always remember, be kind!
Happy Thursday Yogis! Today is Brahmacharya or Moderation Day. I personally need more work-life balance in my life right now, so we are having another KISS (keep it super simple) Day!
Moderation is the key of lasting enjoyment. – Hosea Ballou
Today’s Daily Yogi Practice is to exercise moderation or take the Middle Path in a way that is meaningful for you today for Brahmaharya Day. Remember – the middle path is about moderation, not denial! Need some ideas?
Look for temptations during the day, and neither deny nor fully indulge the craving, but instead make a healthy choice. Like maybe a salad or healthy sandwich instead of fast food, or fruit instead of candy, or yogurt instead of cake or ice cream. Maybe have just a couple pieces of candy instead of NOMMING the whole bag (this one is both inspired by and directed towards me!), or have one very small serving of exactly what you are craving.
Make today the first day taking steps to minimize an unhealthy lifestyle choice. Perhaps get a nicotine gum or patch to stop smoking, or plan a reasonable cut-back schedule with small goals you can reach rather than the cold-turkey approach.
If you have been super busy with work and family with our current quarantine situation, ask for help and take 15 minutes minimum to spoil yourself with a bath or workout or even a nap, whatever you need!
Take a digital break – plan today to have an evening without phone or social media.
Choose your own way to practice a more balanced lifestyle today that feels right to you.
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Please comment and share how you chose to practice Brahmacharya today! Always remember, be kind!
Happy Wednesday Yogis! Today is Asteya or Non-Stealing Day. So, we will be practicing Asteya with the positive of non-stealing or generosity today!
Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness – Martin Luther King, Jr.
Today’s Daily Yogi Practice is to practice a random act of generosity for today’s Asteya/ Non-Stealing Day. Need some ideas?
Ask someone you care about who is having a tough time if you can help with household chores, or yard work, or anything else to make their lives easier and take something off their plate.
If you have old luggage you no longer use, please consider donating to a foster care agency, since many foster children are forced to move with garbage bags.
Purge toys, books, kitchen gadgets, and/or electronics you no longer use, and consider donating as appropriate to a local organization for the elderly, women and/or children.
Consider making a cash donation to your local food bank, hospital, animal shelter, or another nonprofit or charity that is meaningful to you (I usually donate to World Wildlife Fund).
Do a closet clean-out and donate clothes you do not wear any more… or consider starting a wardrobe tracking method to help identify what you do not wear and could donate. PS consider making the extra effort donating directly to local organizations for the homeless, elderly, women, or children rather than the easy dropboxes for Goodwill.
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Please comment if you would like to share how you practiced Asteya today! Always remember, be kind!
Good Morning Yogis! Today is Satya or Truthfulness Day. We are staying synced up with our 30 Day Challenge group. We will practice today focusing on the “benevolent truth” translation of Satya from Sanskrit.
Practicing Satya causes actions to deliver intended results. – Yoga Sutras of Patanjali
Today’s Daily Yogi Practice is sharing a kind truth with someone you care about. Let’s make it big today… these are hard times and we could all use a big pick me up! Do not compliment someone about something that changes every day, like their hair or outfit. Need some ideas?
Contact your best friend just to say how much you admire their drive, or loyalty or the ability to always make you laugh.
Tell your significant other how much you appreciate the thing you love most about them.
Call a friend or family member who had a significant positive impact on your life, and let them know how thankful you are.
Message an old colleague or boss who helped you on your path, and thank them for their mentoring.
Reach out to someone you love and/or someone you know could use a pick-me-up.
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Please comment if you would like to share how your Satya practice went today! Always remember, be kind!
Practicing Ahimsa (non-harming) creates an environment without hostility. – Yoga Sutras of Patanjali
Today’s Daily Yogi Practice is a random act of kindness for today’s Ahimsa/ Non-Harming Day. Need ideas?
Bring home a favorite meal or special treat for a loved one.
Be extra friendly driving in the car, giving someone the right of way.
If you can, pay for the order for the person behind you in a drive through. Has that ever happened to you? It happened to my sister, it made her day!
If we are no longer in the days of social distancing or you are in your household, hold the door open for the person behind you, or help someone who is struggling to reach or carry something.
Volunteer.
Give to charity.
Plant a tree.
Whatever feels like the right way for you to actively practice kindness and compassion, or to do your small part to make someone else smile, or make the world better today than it was yesterday.
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Please comment and share how you decided to practice Ahimsa today. How did it make you feel? Always remember, be kind!
Good morning Yogis! We are 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!
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.
Yoga is the ending of disturbances of the mind. – Yoga Sutras of Patanjali
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Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
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!
Good morning Yogis, welcome to the first weekend of 2021 Also, welcome to our 30 Day Intro Challenge if you are joining us! 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.
New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!
Today’s Daily Yogi Practice is to consider our Dharma or Path for 2021. Dharma is an eastern concept central to both Buddhism and Hinduism that many of us in the west are not necessarily familiar with. Linguistically, Dharma is usually translated as law, order, or duty. Basically, Dharma states that we all have a purpose and path, and our lives will be easier if we follow the path that is meant for us. I personally went through a crisis of Dharma during my 20s building a career as a tax accountant, and am so thankful I accepted (perhaps I was forced to accepted) I was on the wrong path and began to move in a different direction. Many of us experienced career and other life changes during COVID, and if you are feeling lost about your direction, some Dharma exercises may be very helpful for you!
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 an intention for yourself for this month, or keeping another daily Yoga practice (ie Asanas, Pranayama or Meditation) that is meaningful to you!
Souls have different journeys. The best thing to know is, not what everybody else does, but what you do. Self-discovery essentially is finding your own dharma, your own rhythm. – Frederick Lenz
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Please comment if you would like to share your thoughts on this discussion of Dharma. Stay tuned for the final day of positivity and intentions for 2021, and 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!
Welcome to 2021 and January Yogis! Also, welcome to our 30 Day Intro Challenge! We are starting another 30 Day Intro Challenge for January. Typically we start Saturday with Resolutions / Intention Setting, but we will do 3 days of Resolutions and Intention for the New Year.
New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!
Today’s Daily Yogi Practice is to set our New Year’s Resolutions for 2021. 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 an intention for yourself for this month, or keeping another daily Yoga practice (ie Asanas, Pranayama, or Meditation) that is meaningful to you! I have finally healed from my injury last year, so I am back to focusing on my daily Asana practice this month, and I have maintained night-time meditations to fall and stay asleep. I am really trying to keep my Hydration habit for the year, and am working at sticking to morning and evening self-care routines I have set for myself.
New year is the glittering light to brighten the dream-lined pathway of future. – Munia Khan
Please comment if you would like to share your intentions or your own personal bonus daily yoga practice for this month. Stay tuned for the next couple days of positivity and intentions for 2021, and 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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Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!
Good Morning Yogis! Today is Pranayama Day! We will revisit a warming and energizing new technique – Bhastrika Pranayama or Bellows’ Breath!
When people ask me what the most important thing is in life, I answer: ‘Just breathe.’ – Yoko Ono
Today’s Daily Yogi Practice is Bhastrika Pranayama, an energizing Pranayama Practice. We will start diaphragmatic breathing, which is part one of this breath. Please note this is a technique that should be practiced on its own, NOT during Asana practice! This Pranayama is best first thing in the morning, or if you need an energy boost during the day. Also, this technique is best on an empty stomach, or at least a couple hours after eating!
Start by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air.
Breathe out, contracting the belly, making sure you empty the lungs completely
Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.
Bhastrika Pranayama / Bellows Breath
After 5-10 full Diaphragmatic Breaths, close your mouth and begin the Bellows Breath:
Exhale forcefully through the nose, followed by inhaling forcefully through the nose.
These are quick forceful breaths, about one second for each inhale and one second for each exhale.
Use your diaphragm to initiate this breath, so your belly moves in and out quickly with your breath. Note that due to the speed, your breath will likely only reach your chest, not your belly.
Keep head, neck, and shoulders still throughout this technique.
Complete a round of 10 Bellows Breaths.
Move back to Diaphragmatic Breathing for 5-10 complete breaths. If you are getting dizzy, just stick with one round.
Complete a second round of 20 Bellows Breaths.
Move back to Diaphragmatic Breathing for 10 complete breaths.
Complete a third round of 30 Bellows Breaths.
Do not practice more than 3 rounds or 60 Bellows Breaths at a time.
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Please comment and let me know what you thought of this Pranayama exercise! Have you tried this breath technique? How many rounds did you complete? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!
Today’s Daily Yogi Practice is to try today’s Asana– Garudasana or Eagle Pose. This pose is one of my favorite balancing poses, and a great opener for the upper back.
Garudasana – Eagle Pose
Garudasana – Eagle Pose
Always make sure to practice this pose on both sides. This is a challenging balance for beginners – keep your foot placed on the ground if you cannot wrap around your standing leg!
Bend your knees slightly and place all your weight in your left foot.
Lift your right foot, and cross your right leg on top of your left and sink a bit deeper into the squat. Hook your right foot behind your left calf, or place your toes on the ground for support as your work on your balance.
Inhale your arms out to the sides, then cross your arms in front of your body with your LEFT arm above your right, and bend your elbows (the top arm will always be the opposite side as the top leg). Wrap your arms further and bring your palms together, or if you are not able to bring palms to touch, press the backs of the hands together.
Press your shoulders down your back away from your ears, and lift your elbows to bring upper arms parallel to the floor and forearms pointing straight up to the ceiling.
Hold 30-60 seconds, then repeat on the other side.
Take note of your head and neck – keep in line with your torso. Keep ribs in line with the torso, do not allow to jut forward.
Try to keep hips and shoulders in line, do not allow either side to jut forward or back. This will help with opening through hips and upper back.
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Please comment to share your experience! Have you tried this Asana before? Always remember, be kind!
Good Morning Yogis! We just completed our special Holiday week of Yamas practices. We typically take 5 days to practice each of the Niyamas, but today we will select one or two of our choice to practice today.
You are essentially who you create yourself to be, and all that occurs in your life is the result of your own making. – Stephen Richards
Today’s Daily Yogi Practice is to practice any of the 5 Niyamas or personal observances of our choice. I am practicing Saucha with some cleaning and organizing, and Svadhyaya with a journal day! Need more ideas?
Practice Saucha with cleaning your surroundings or a personal deep-cleaning
Practice Santosha with mindfulness practices or living in the moment
Practice Tapas with a workout or getting something done you have been putting off
Practice Svadhyaya with a journal day or reading a sacred text of your choice
Practice Ishvara Pranidhana with acceptance and non-attachment with your actions and any difficult situations
What we have to learn, in both meditation and in life, is to be free of attachment to the good experiences, and free of aversion to the negative ones. – Sogyal Rinpoche
Today’s Daily Yogi Practice is to practice Aparigraha/ non-grasping with our actions. Today we will take action without making expectations of a particular outcome. Need some ideas? Sometimes we do nice things for others, hoping for a particular result and we then end up disappointed if the other person does not react how we planned. Try today to not hold expectations for another person’s behavior. Or perhaps set aside a few hours to relax, or enjoy time with loved ones, or just go for a drive without a pre-set agenda, and see where life takes you!
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Please comment and share how you decided to practice Aparigraha today. How did it make you feel? Always remember, be kind!
Good Morning Yogis! We are wrapping up our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
There is virtue in work and there is virtue in rest. Use both and overlook neither. – Alan Cohen
Today is the final day of a full week of Brahmacharya (moderation) practices. Today is also Boxing Day, a UK and Canadian holiday I grew up with on my calendars but never understood! Boxing Day was originally a day off for servants to celebrate the Christmas holiday with their families, and was named because their employers presented them with a “box” gift for the holiday. In modern times, Boxing Day is more like a Black Friday shopping discount holiday. Today we are closing our week of holiday moderation with one of my favorite Brahmacharya practices – a digital detox day!
Today’s Daily Yogi Practice is to practice Brahmacharya / Moderation with our electronics and social media. Perhaps try an Unplugged Weekend with no electronics! Social media may be a useful tool to keep in touch with friends and family, especially in this isolating time. However, social media does not make us happy, and it can also distance us from the people we are spending time with. Many of us spend WAY too much time on our phones. It is the weekend, so many of us are off of work today. If you can, practice Brahmacharya with your phone and especially with social media, and enjoy your time with your loved ones this weekend. Perhaps encourage the entire household to spend a few hours “off the grid.” Or, go all out today with a full digital detox!
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Please comment and share how your Brahmacharya practice went today. How did it make you feel? Always remember, be kind!
Good Morning Yogis! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
There is virtue in work and there is virtue in rest. Use both and overlook neither. – Alan Cohen
Today is the sixth day of a full week of Brahmacharya (moderation) practices. Today is also Christmas, which is a day nearly every business is closed. So, today we will practice Brahmacharya with our lives by taking a full day off from work! Many of us, especially in the US, work many more hours than the typical 9-5, and with email and remote access we often are expected to communicate for work from home as well. There is research that this excessive work focus is NOT good for our mental health, so please take the opportunity today if you can to completely disconnect from work including emails!
Today’s Daily Yogi Practice is to examine Brahmacharya/ moderation with our work / life balance by taking a full day off from work. PS I have friends who are medical professionals who often work on this holiday to allow coworkers with children to be with their families… if you also have to work today, plan to completely turn off from work on your next day off!
Good Morning Yogis! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Silence is the only language of the realized. Practice moderation in speech. – Sathya Sai Baba
Today is the fifth day of a full week of Brahmacharya (moderation) practices. Today is also Christmas Eve. I grew up celebrating Christmas, and my favorite Christmas Carol growing up was Silent Night on Christmas Eve. So, today we will practice Brahmacharya with our speech.
Today’s Daily Yogi Practice is to examine Brahmacharya/ moderation with our speech. Perhaps have a truly Silent Night and enjoy a quiet night at home with the family. You can follow our Gate Rule we use for Satya for speech, or perhaps just try to only speak if necessary for the day. For those of you that know me, this will be quite a challenge!
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Please comment and share how your Brahmacharya practice went today. How did it make you feel? Always remember, be kind!
Good Morning Yogis! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
He who reigns within himself, and rules passions, desires, and fears, is more than a king. John Milton
Today is the fourth day of a full week of Brahmacharya (moderation) practices. Today we will examine another translation of Brahmacharya as celibacy. I do not completely agree with this, I generally prefer to follow the middle path as we have discussed. In fact, I believe this middle path concept (and the emphasis in Buddhism on meditation) is the primary difference between Yoga and Buddhist philosophy. I myself consider this an evolution in the philosophy, and generally adhere to the middle path rather than any form of abstinence… I am the type of person where avoidance frequently leads to over-indulgence! I personally consider celibacy a goal or path only for monks, similar to perfect adherence to Ahimsa / non-harming which can be difficult or impossible in some professions (especially medical professionals). Some Yogis consider celibacy to be an extremely important practice on the path to enlightenment and I will admit my preferred translation of “Godlike” does tie in with this. Either way, Brahmacharya practice is typically related to the channeling and appropriate use of all forms of personal energy, which I do my best to practice. So, perhaps try a day of or set yourself up for a period of celibacy if you are interested in this practice – but remember this practice is not for everyone, and consider first non-harming with your partner if you are in a relationship! Or, you can focus on the practice of controlling and proper use of our own personal energy in its various forms.
In addition to moderating sexual energy, we should consider our mental and physical energy usage as well. A number of our past Brahmacharya practice days relate to moderation of food, which is an important practice in regulating desire for myself as a foodie… and the Buddha’s realization surrounding the middle path arose from considerations surrounding his aescetic’s diet. We frequently waste time and mental energy reading social media, or ruminating on negative thoughts, experiences, or fears. Most of us are prone to either lethargy or over-exertion physically. I am personally constantly trying to strike a better balance between work and personal time, and many of us are so busy with our day-to-day lives we do not have time during the day for even 5-10 minutes of self-care.. this constant business is not an ideal use of energy, and many of us experience burnout. I find mindfulness to be one of the easiest ways to practice Brahmacharya, both being present in the moment, and examining both our reasons for and our feelings with our actions or inactions.
Today’s Daily Yogi Practice is to examine Brahmacharya/ moderation and the middle path in our lives with our own energy. We are in the middle of a full week of holiday Brahmacharya focused moderation practices. Although some Yogis translate Brahmacharya as celibacy and focus on redirecting this energy, we will examine proper use of various kinds of personal energy. I recommend practicing mindfulness with your actions and desires today, and evaluating whether you are using your mental and physical energy appropriately. Or, perhaps set yourself up for a period of celibacy if you are interested in this practice and it is compatible with your life.
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Please comment and share how your Brahmacharya practice went today. How did it make you feel? Always remember, be kind!
Good Morning Yogis! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Today is the third day of a full week of Brahmacharya (moderation) practices. Today is also the start of Capricorn Season! I was surprised to learn that although Capricorn is an earth sign, this sign is represented by a Sea Goat! This Sea Goat is basically half-fish and half-goat, so I selected the half-fish Mermaid Pose for today! This is an advanced pose, that I am not able to hold safely yet.. please do not try this advanced pose until you are ready! For our second focused moderation practice, we will examine practicing moderation with Asana practice.
Today’s Daily Yogi Practice is to examine Brahmacharya/ moderation and the middle path with our Asana practice. This is somewhat similar to the practice of Santosha or contentment with our Asanas. There are many advanced poses I cannot yet express fully, and the Asana I selected to represent the start of Capricorn Season is Eka Pada Rajakapotasana (EH-huk PAH-duh RAH-juh-kah-po-TA-sa-nuh) or Mermaid Pose is one of those poses! This pose requires a lot of openness in both the chest and hips,a nd I have only just begun step two of this pose, to bend my back leg from regular Kapotasana or Pigeon Pose, and cannot yet hook my arm! When practicing Asanas and working into advanced poses, keeping Brahmacharya and Santosha in mind is important to avoid injury, and to only move as far into a pose as is comfortable, and be gentle with your body. You will notice this Yogi is a model, not me, since I am not yet able to perform this pose. Like our Scorpio advanced pose, we will only include instructions for advanced teachers and Yogis on Tummee below.
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Please comment and share how you practice Brahmacharya with your Asanas. Are you able to express Mermaid Pose? How did it make you feel? Always remember, be kind!
Good Morning Yogis – Happy Winter! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Maybe you have to know the darkness before you can appreciate the light. – Madeline L’Engle
Today is the second day of a full week of Brahmacharya (moderation) practices. Today is also the Winter Solstice, the shortest and darkest day of the year. Many cultures have important holidays on the Solstice such as Dongzhi and Yalda. So, for our first focused moderation practice, we will examine our energy and resource usage, and I recommend using candles on this longest night of the year!
Today’s Daily Yogi Practice is to examine Brahmacharya/ moderation and the middle path in our lives with energy and resource consumption. This is the start of a full week of holiday Brahmacharya focused moderation practices. If you are wrapping gifts consider using greener options like gift bags, recycled paper, or other options. Review your adherence to reduce reuse recycle – which should be practiced in that order. Or, on this darkest night of the year, perhaps skip the electricity and use candles or the fireplace!
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Please comment and share how your Brahmacharya practice went today. How did it make you feel? Always remember, be kind!
Good Morning Yogis – Happy Yule! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Everything in moderation, including moderation. – Oscar Wilde
Today is the first day of a full week of Brahmacharya (moderation) practices. Today we will have a KISS (keep it super simple) Day and revisit my interpretation of Brahmacharya as the middle path – neither excess nor avoidance. Set an intention for yourself for taking the middle path this week in an area of your choice. I will be keeping this in mind throughout Christmas week in the US. Do not deprive yourself, enjoy small amounts of your holiday treats without over-indulging! If this concept of the middle path is new to you, please see more here or go here for a deep-dive.
Today’s Daily Yogi Practice is to examine Brahmacharya/ moderation and the middle path in our lives and set an intention for this week of moderation. This is the start of a full week of holiday Brahmacharya practices, so we will will have focused moderation practices, but I suggest setting a goal for yourself for this week in a way of your choosing! I often choose to revisit food-related moderation because I love candy, and easily eat far too much when I partake mindlessly rather than mindfully… and this is especially true with the special holiday treats around Christmas!
Good Morning Yogis – Happy Saturday! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
As we work to create light for others, we naturally light our own way. – Mary Anne Radmacher
Holiday Yamas Practice Schedule
We are on our twelfth day counting down the 5 Yamas with 5 days of Ahimsa (non-harming), 4 days of Satya (truthfulness), and 3 days of Asteya (non-stealing) before we have a full week (starting tomorrow!) of Brahmacharya for the week of Christmas in the United States.. a time that I will enjoy the focus on moderation! We will focus on a different way to practice each of these Yamas each day.
Holiday Season – 12/19
Today is the third and final day of our Asteya (non-stealing) practices. Today we will practice the positive of non-stealing in a specific way – with time.
This is always a challenge for me, so I am excited to start integrating this Asteya practice! It seems like I try to be 10 minutes early for everything, but always end up 5 minutes late. This is something I always want to improve on.. I dislike having to sit for a long time in a waiting room, and always feel guilty doing this to people waiting for me! I did a bit of research, and learned this is a problem for optimists, who generally hope for things to go well and do not plan a buffer for things that inevitably go wrong. This commute optimism is my main problem, both in the city when traffic can build up quickly and in the mountains where you can easily get stuck behind a slow truck on a single-lane road. Additionally, if I am running late and see a beautiful cloud formation, or sunset, or another picture-perfect scene, I do not have the flexibility to stop and enjoy or photograph the moment!
Good Morning Yogis – Happy Friday! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Good Morning Yogis – Happy Thursday! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Don’t judge each day by the harvest you reap, but by the seeds you plant. – Robert Louis Stevenson
Today is the first day of our Asteya (non-stealing) practices. Today is also the start of Saturnalia, a week-long ancient Roman agricultural festival honoring Saturn or Cronus from Greek mythology. I minored in Classics and loved Greek and Roman language and mythology, so am excited to share this random Roman holiday! PS I also am particularly interested in Celtic mythology from my own heritage, and we will cover Yule in the North in a couple of days! Saturnalia was primarily a carnival-like atmosphere about feasting, gambling, and gift-giving. The most interesting part about Saturnalia is that slaves were served a banquet by their masters for this holiday! So, inspired by Saturnalia‘s role reversal, we will do one of my favorite Asteya practices of balance and non-stealing in our relationships.
Today’s Daily Yogi Practice is to practice Asteya/ Non-stealing in our relationships! I am sure no Yogis nowadays treat loved ones like slaves! However, we should consider who in our life gives and cares most for us, and make sure to both show appreciation and give back. Check out this past practice if you need more ideas.
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Please comment and share how your Asteya practice went today. How did it make you feel? Always remember, be kind!
Good Morning Yogis – Happy Wednesday! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. – Aristotle
Today is the fourth day and final of our Satya (truthfulness) practices. We are ending three days of Satya practice to cover each Satya practice recommended by the 8-Fold Path – correct thoughts, speech, and actions. So today we will practice Satya (truthfulness) with our actions. Correct action from the 8-Fold Path covers a range of behaviors – non-harming, non-stealing, moderation, and avoiding fraud, deceitfulness, and dishonesty.. it is almost all of the Yamas! I consider correct action to be acting with moral integrity. Also, like the other Satya practices of correct thoughts and correct speech, kindness is integral to this practice of Satya with our actions.
Today’s Daily Yogi Practice is to practice Satya/ Truthfulness with correct action from the 8-Fold Path! I consider this to be an extension of yesterday’s Three Gates Rule / correct speech practice from yesterday to all actions.
Or, you can follow my own quote modified from an adage from a friend to make the right decisions and help choose the correct action – “be a good person, and do the right thing.”
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
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Please comment and share how your Satya practice went today. How did it make you feel? Always remember, be kind!
Good Morning Yogis – Happy Tuesday! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Today I bent the truth to be kind, and I have no regret,for I am far surer of what is kind than I am of what is true. -Robert Brault
Today is the third day of our Satya (truthfulness) practices. Today is also Zamenhof Day, honoring the creator of Esperanto. L. L. Zamenhof created Esperanto in 1887 as an easy-to-learn universal second language. Although Esperanto did not grow into the universal second language as it was intended, it has lived on and in fact grown a bit due to online language programs like Duolingo. Although linguistic Esperanto never really caught on, financial reporting Esperanto has been implemented fairly successfully through International Financial Reporting Standards (IFRS). As both an accountant and linguistics nerd who attempted to learn some Esperanto years ago, I was particularly excited to learn about Zamenhof Day and pleased it ties in with today’s Satya focus of correct speech.
We are in the middle of three days of Satya practice to cover each Satya practice recommended by the 8-Fold Path – correct thoughts, speech, and actions. So today we will practice Satya (truthfulness) with our speech. Correct speech from the 8-Fold Path means avoiding lying, idle chatter, and divisive or abusive speech. As we discussed this week, Satya means KIND truth, and is more about restraint than speaking your truth.
Today’s Daily Yogi Practice is to practice Satya/ Truthfulness with correct speech from the 8-Fold Path! Try to apply the “Three Gates Rule” for your speech for today’s Satya / truthfulness day.
The Three Gates Rule is one of my favorite sayings about truth, and one of the easiest ways for me to remember the correct practice of Satya and correct speech with restraint and kindness.
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
Good Morning Yogis – Happy Monday! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
If the ocean can calm itself, so can you. We are both saltwater mixed with air. – Nayyirah Waheed
Holiday Season – Halcyon Days
Today is the second day of our Satya (truthfulness) practices, and we just ended 5 days of Ahimsa (non-harming) kindness practices. Today is also the start of Halcyon Days. Have you heard of this?! I had heard the name referenced by musicians, and it sounded vaguely familiar from my Classics classes especially Greek mythology, but never really knew. Well, I just learned so you will too 🙂
Halcyon Days nowadays refers to any calm period, but technically these are the 7 days before and after the winter solstice. This two week period is supposed to have particularly calm weather and seas, named after the Halcyon bird (European Kingfisher) which nests during this period. The Halcyon was thought to have the power to calm the seas, from the myth of Alcyone recorded by Ovid. I think random facts are cool…. maybe Halcyon Days will be a trivia question for you in the future!
We will take the next three days of Satya practice to cover each Satya practice recommended by the 8-Fold Path – correct thoughts, speech, and actions. So today we will practice Satya (truthfulness) with our thoughts. Although this concept of correct thoughts from the 8-Fold Path is fairly complex, we are going to take a simple view for today’s practice – refraining from ill-will against oneself or others. If you do decide to look further into this concept of correct thoughts, you will find Ahimsa is frequently referenced in this kindness in thoughts towards oneself and others. As we discussed yesterday, Satya means KIND truth. So, today we will revisit our challenging Ahimsa of thoughts positive thinking practice for today’s Satya correct thoughts practice.
Today’s Daily Yogi Practice is to practice Satya/ Truthfulness with correct thought from the 8-Fold Path!
Remember the saying “if you do not have anything nice to say, it’s best to say nothing at all” and try to stop negative speech and thoughts in their track about yourself and others.
If you MUST give constructive criticism or other negative comments, make sure to give a compliment sandwich – positive statements before and after the gentle required critique or suggestion. PS whether this is an effective long-term management technique is debatable – but this is a special positivity practice today, so I am trying to counter any required negativity with a double dose of positivity.
Remember this can be a difficult practice, so be extra kind and patient with yourself today if today’s practice is difficult.. you have to start somewhere, check out some of the tools above for support!
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Please comment and share how your Satya practice went today. How did it make you feel? Always remember, be kind!
Good Morning Yogis – happy Sunday! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Be kind and honest, and harmful poisons will turn sweet inside you. – Rumi
Today is the first day of our Satya (truthfulness) practices, and we just ended 5 days of Ahimsa (non-harming) kindness practices. Today we will combine the two a bit with one of my favorite Satya (truthfulness) practices – sharing a kind truth with a loved one. Remember – Satya is translated as KIND truth, and is more about restraint than sharing your truth… please keep the three gates saying in mind with your Satya practice. We will take the next three days of Satya practice to cover each Satya practice recommended by the 8-Fold Path – correct speech, thoughts, and actions.
Today’s Daily Yogi Practice is to share a kind truth with a loved one for our first Holiday Satya/ Truthfulness Day! Let’s make it big today… these are hard times and we could all use a big pick me up! Do not compliment someone about something that changes every day, like their hair or outfit. Need some ideas?
Contact your best friend just to say how much you admire their drive, or loyalty or the ability to always make you laugh.
Tell your significant other how much you appreciate the thing you love most about them.
Call a friend or family member who had a significant positive impact on your life, and let them know how thankful you are.
Message an old colleague or boss who helped you on your path, and thank them for their mentoring.
Reach out to someone you love and/or someone you know could use a pick-me-up.
Good Morning Yogis – we made it to the weekend! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Only love, and not reason, yields kind thoughts. – Thomas Mann
Today is the last day of our Ahimsa (non-harming) practices, so we will practice in a way we have not yet this week – with our thoughts. Many of us suffer from negative self-talk or other negative thoughts, and they do not serve us. There is much to be said for the power of positive thinking. So, today, we will practice kindness with our thoughts today to both ourselves and others. PS it is quite difficult to have a positive thought and negative speech, so our kind thoughts should extend to our words!
Today’s Daily Yogi Practice is to practice kindness with our thoughts and speech for our final Holiday Ahimsa/ Non-harming Day!
Remember the saying “if you do not have anything nice to say, it’s best to say nothing at all” and try to stop negative speech and thoughts in their track about yourself and others.
If you MUST give constructive criticism or other negative comments, make sure to give a compliment sandwich – positive statements before and after the gentle required critique or suggestion. PS whether this is an effective long-term management technique is debatable – but this is a special positivity practice today, so I am trying to counter any required negativity with a double dose of positivity.
Remember this can be a difficult practice, so be extra kind and patient with yourself today if today’s practice is difficult.. you have to start somewhere, check out some of the tools above for support!
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Please comment and share how you decided to practice Ahimsa with your thoughts and speech today. How did it make you feel? Always remember, be kind!
Good morning Yogis! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
I like the mountains because they make me feel small. They help me sort out what’s important in life. – Mark Obmascik
Today is International Mountain Day. This day was created by the UN to increase awareness about these fragile ecosystems. Also, I live in the mountains in Colorado, like 25% of the earth’s animals and 15% of the earth’s humans. So today we will focus on practicing Ahimsa (non-harming) with the environment today!
Today’s Daily Yogi Practice is to practice kindness to the environment for Ahimsa/ Non-Harming Day!
Consider making a donation to the World Wildlife Fund to help protect endangered animals and their environments! I am an animal lover and environmentalist, this one is near and dear to me, but I apologize for repeating over and over 🙂
Plant a tree!
Perhaps go for a hike in the mountains, and maybe bring gloves and trash bags and do some extra clean-up in honor of Mountain Day.
If you are not near any mountains or have other plans, keep an eye out for litter while you are out and do a little clean up when the opportunity presents itself.
Find and participate in an organized local clean-up.. these events are usually great for maintaining social distancing!
Happy Thursday Yogis! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Kindness is the highest form of wisdom. – The Talmud
Festival of Lights – Love and Light – Happy Hanukkah
Today is Hanukkah – Happy Hanukkah to all Yogis who celebrate! This holiday is a winter festival of lights.. we will notice many cultures celebrate festivals of lights near the winter solstice – Diwali was just a couple of weeks ago! I grew up outside of Boston and loved celebrating friends’ Hannukkah traditions – especially the Latkes! Hanukkah is celebrated over 8 days beginning at sunset today, commemorating the 8 days of light from the traditional story. Today’s quote on kindness is one of my favorites, and is from the Talmud – a sacred text that includes the story of Hanukkah. PS – since I am a linguistics nerd… both Hanukkah and Chanukah are correct spellings – the latter is a more traditional transliteration from Hebrew to English!
Today’s Daily Yogi Practice is to practice kindness to either Human or Animal members of our communityfor Ahimsa/ Non-Harming Day!
ANIMALS
Consider making a donation to the World Wildlife Fund to help protect endangered animals and their environments! I am an animal lover and environmentalist, this one is near and dear to me, but I apologize for repeating over and over 🙂
If you are an animal lover who cannot commit to pet ownership, volunteer to help support your local shelter! They always need cuddlers, walkers, and foster families as much if not more than financial support.
Happy Wednesday Yogis! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Today we will focus on practicing Ahimsa (non-harming) with others today, since we focused on personal practice yesterday. I think one of the most classic traditions embodying the holiday spirit of giving and kindness is participating in the food, toy, and charity drives for those in need. We will get some bonus Asteya (non-stealing) generosity practice as well!
Today’s Daily Yogi Practice is to practice kindness to others for Ahimsa/ Non-Harming Day!
Happy Tuesday Yogis! We just completed our positive practicing cycling through the 8 Limbs of Yoga. Today is the first day of special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Today is the celebration of Bodhi Day (Enlightenment) for Zen Buddhists in Japan – called Rohatsu which translates to the 8th day of the 12th month. Bodhi Day is celebrated at different times of the year for different sects of Buddhism due to switching from traditional lunar calendars to the Gregorian calendar we use today, but most Buddhists recognize this holiday in January. This is a very reflective and quiet holiday, often practiced with up to a week of intense meditation called Sesshin. Since this is a very personal holiday, we will focus on practicing Ahimsa (non-harming) with ourselves today.
Today’s Daily Yogi Practice is to practice kindness to ourselves for Ahimsa/ Non-Harming Day! Give yourself the kindness you need the most right now! Need some ideas?
Make time for a long meditation for yourself in honor of Rohatsu today.
Make time for extra self-care today – perhaps take a long bath, give yourself a facial or pedicure, make time for your favorite hobby, or check out this huge list of self-care activities.
If you are practicing Asanas regularly, remember to be kind to yourself and keep Santosha (contentment) in mind and do not push yourself to injury.. I am relearning this lesson after injuring my shoulder last month and having to take things slowly!
Whatever feels like the right way for you to actively practice kindness and compassion with yourself, or to make yourself happy today.
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Please comment and share how you decided to practice Ahimsa with yourself today. How did it make you feel? Always remember, be kind!
Happy Monday Yogis, it is Upper Limbs Day! We are beginning our special Holiday Yamas practices tomorrow, so today we will have a KISS (keep it super simple) Day! We will keep the holiday spirit with our meditation practice for Upper Limbs Day today by trying a special loving-kindness guided meditation.
Today’s Daily Yogi Practice is to try a Loving-Kindness Meditation for Upper Limbs Day. Loving-Kindness is a concept from Buddhism called Metta or Maitri and means benevolence, loving-kindness, friendliness, amity, good-will, and active interest in others.. basically many of the positive qualities the Holiday Season represents! I am providing a few recommendations for this style of guided meditation based on how much time you have available to practice.
Want more on Meditation? Check our Meditation Board on Pinterest!
Please comment and let us know which meditation you tried. We are starting a daily meditation challenge for October, so please share any favorite guided meditations or meditation practices!! Always remember, be kind!
Happy Sunday Yogis! We are celebrating a special Yamas / Interpersonal Ethics focused month starting a bit later this week for the Holiday Season! So, before we get started today is a KISS (keep it super simple) Day for Pranayama Day today! We are going to revisit Yogic Breath, a Pranayama Practice. This is one of my favorite Pranayama techniques!
Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this three-part breath. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety – keep this practice in mind to use throughout this month if needed, since the holiday season can be stressful!
Diaphragmatic Breath
Start in a comfortable seat by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
Breathe out, contracting the belly, making sure you empty the lungs completely
Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.
Yogic Breath / Three Part Breath
PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.
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Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate diaphragmatic breathing like this, or other Pranayama into your Asana practice? Have you tried this full three-part breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!
Happy Saturday Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today is the first of the holidays I get to discuss for our special Holiday month, and we will cover a festive Asana – Malasana or Garland Pose, often referred to as a “yoga squat.”
Holiday Yamas Practice Schedule
We will start early next week by counting down the 5 Yamas with 5 days of Ahimsa (non-harming), 4 days of Satya (truthfulness), and 3 days of Asteya (non-stealing). Then we will have a full week of Brahmacharya for the week of Christmas in the United States.. a time that I will enjoy the focus on moderation! We will focus on a different way to practice each of these Yamas each day.
PS sorry to our far eastern Yogis especially in Australia – I am changing our morning posting time to 9am Tokyo Time which is 12am universal RSS time for our app. If you would like to receive posts earlier in the day for your time zone, please contact me!
Holiday Season – Krampusnacht
Krampus!
We are celebrating a special Yamas / Interpersonal Ethics focused month. December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Today is the first holiday for this season I am going to share – Krampusnacht! I have been into world history and traditions for many years, and Krampusnacht is the most amusing holiday to me.. partly because of the name “Krampus” which makes me giggle. This holiday is seriously like the Nightmare before Christmas!
Krampusnacht is celebrated primarily in Bavarian mountain towns the evening before St. Nicholas Day. This is a different European Christmas tradition than we are familiar with in the United States. St. Nicholas Day, celebrated earlier in December, is the day for gifts from St. Nicholas or Father Christmas – for only good children. The bad children do not get coal… they were either stolen, eaten, or scared straight by the monstrous Krampus the evening before!
I am guessing with this terrifying holiday, areas celebrating Krampusnacht have the best-behaved children in the world. I tried to make my Malasana picture a bit scary today for the Krampus theme!
Today’s Daily Yogi Practice is to try today’s Asana– Malasana or Garland Pose. This pose is great to counter sitting at a desk all day!
Malasana – Garland Pose
Malasana – Garland Pose
This is a deep hip opener – make sure to practice a bit before attempting this pose! This seemingly simple pose is a journey pose, and you will begin to move your torso forward as your chest and hips open with practice!
Step your feet out a bit wider than hip-distance, and turn your toes out 45 degrees.
Bend your knees and slowly come into a full low squat.
Bring your arms forward between your knees, and bring palms together into a prayer position, pressing elbows into thighs.
Press gently into thighs and bring your chest forward.
Take note of your head and neck – keep in line with your torso
Take note of where your weight is in your feet, both front to back and side to side. Keep even side to side, and keep most weight in your heels.
Hold this pose for as long as comfortable while taking deep breaths into any tension you feel in your hips. Begin with holding 30-60 seconds, and work up to 3-5 minutes!
If you have tight hips and knees, or have trouble balancing here, you may want to sit on a block for support.
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!
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Please comment to share your experience! Have you tried this Asana before? Is this your first time learning about Krampusnacht? Always remember, be kind!
Happy Friday Yogis! We are on the last day of this round of weaving practice of each of the Niyamas into our day. Today we will practice Ishvara Pranidhana / Surrender focusing on the literal translation from Sanskrit – surrender to all-pervading consciousness and its vibration/sound/representation – OM.
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Please comment and share your experience if you got your OM on with us today! Have you tried this before, or is OM new to you? What did you think? Always remember, be kind!
Happy Thursday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day before we start our special Yamas Holiday month. This is our last specific Svadhyaya / self-study Day before the end of the year, so I am going to again focus on self-study today with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document. I am beginning to think about my New Year’s Resolutions and which various world holidays to tie in with Yamas practices for this month, so I am selecting journal prompts based on that today!
PS If you are not into journaling, perhaps focus on the other main Svadhyaya practice today – study of sacred texts. This does not have to be Yogic Texts.. I enjoy reading the Bhagavad Gita, but if you practice or are interested in any religion, please read whatever resonates with you! You can access the Gita for free in our App!
Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!
Journal DaY
What are some of your favorite holiday traditions? What new traditions do you want to make?
What are you naturally drawn to? What do you spend your time reading or studying?
If you could change just one thing about yourself, what would it be? How do you think your life would be better? Have you ever tried to change it?
Want more Ideas for journal day? Check our Journal prompts board on Pinterest!
Need a Journal? Check out my recommended blank and guided journals!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment and share if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!
Happy Wednesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. This is our ninth Tapas or discipline Day! Our intro Tapas Day, we made a goal that was important to us. Each Tapas Day, we checked in on our progress. It has been nearly a month and a half since our last Tapas Day, so if you are a new Yogi and have kept up on your daily habit, you have likely successfully formed a new habit! Congratulations, keep it up!! 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.
PS I want to report back on my Duolingo Daily Habit.. I have kept up with this goal and I am currently close to 90, going for 180 🙂
This December we are going to have a special Yamas / Interpersonal Ethics focused month. December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions! Nearly all holidays this month involve feasting, so we will start the month with a work out! If you eat more calories you should burn more calories, and I love holiday treats, so I am preparing for the holiday season with burning more calories!
Today’s Daily Yogi Practice is to get some exercise for Tapas Day and Work Out Wednesday. If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge! We have a 30 Day Asana Challenge going on right now for September! Register and find our Daily Asana group if you would like to join! There are many free Apps for other 30 Day Challenge workouts. My favorite is a free app called 30 Day Butt, which allows the pop-up phone notifications I love so much.
Want more Yoga Workout Ideas? Check our Yoga Workouts Board On Pinterest!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment and share how you are doing. Have you kept up with your daily habit? Are you changing your systems or perhaps setting a new meaningful goal? Are you joining us with our Asana Challenge? Always remember, be kind!
Happy Tuesday and Happy December Yogis! This month, we are going to have a special Yamas / Interpersonal Ethics focused month. December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!
Before we begin our Yamas-focused practices for the month, we will continue on with weaving practice of each of the Niyamas and remaining Limbs of Yoga into our day. Last time we practiced the second of the Niyamas, Santosha / contentment with ourselves on the mat, by honoring and being gentle with our bodies, and not pushing ourselves to pain. Today we will be focusing on Santosha with our lives, not just our bodies.
Today’s Daily Yogi Practice is to actively exercise Santosha / contentment by focusing on the present moment, ideally in nature. I have heard if we focus on the past we will be depressed, if we focus on the future we will be anxious, and the key to joy is living in the present moment. A couple of the Yamas and Niyamas reflect this secret of happiness hidden in the “now”. I find one of the easiest ways to do this is to get outside and be active! Go on a walk, and perhaps literally stop and smell the roses. Take a run and feel the wind on your face. Being around water is always especially calming for me, maybe head out for a walk down the beach, around a lake, or by a river. Perhaps hike and appreciate the beauty around you rather than focusing on finding a perfect selfie spot. Since we are still in the days of social distancing, maybe pack a picnic and head to the back yard or a nearby park, or read a book on your deck or by the window. Whatever feels like the best way for you to get out of your little bubble, and appreciate the beauty of the world around you.
Also, calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.
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Please comment and share how you did focusing on the present moment today. Did you get outside? Were you able to find contentment in the now? Always remember, be kind!
Today’s Daily Yogi Practice is to practice Saucha / Purity with our surroundings. I personally do not do well when my home is cluttered or disorganized. I need everything to have its own place to go back to, or else I cannot find anything! Pick an area of your home or office to declutter and clean. Get storagebins, drawer organizers, or whatever you need to help yourself keep this area clean and organized going forward. Whether it is your closet, garage, junk drawer, basement, car, or your e-mail inbox, work on bringing Saucha to one of your spaces that you feel needs some TLC.
Want more Cleaning Ideas and hacks? Check our cleaning Tips & Tricks on Pinterest!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment and share how you decided to practice Saucha today. I always feel my mind is less cluttered when my space is less cluttered. How did it make you feel? Always remember, be kind!
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