Many people believe yoga is about perfect poses. In reality, yoga is about listening to the body. Over time, injuries, pain, or life changes may ask us to modify how we practice. These adjustments are not limitations—they are invitations to practice with greater awareness and compassion.
Modifying a pose isn’t giving up on yoga. It’s practicing yoga.”
After years of teaching and practicing yoga, and navigating multiple hip surgeries, I’ve had to relearn how to listen to my body. Some poses look different now. Some movements are slower. Some days the practice is simply breathing and noticing.
And surprisingly, that shift has brought me closer to yoga, not further away from it.
Listening to the Body Is Yoga
In yoga philosophy, awareness is more important than performance.
When we push past our body’s signals, we move further away from that awareness. But when we pause, modify, or adjust a pose to support what the body needs today, we begin practicing something deeper.
We begin practicing svadyaya — self-study.
This kind of practice invites curiosity:
• What sensations am I feeling? • Where is there effort? • Where is there ease?
Over time, these small observations create a practice that is sustainable, compassionate, and deeply personal.
A Small Change That Made a Big Difference
In this short reel, I share one simple example of how my yoga practice has changed. Instead of forcing the traditional version of a pose, I’ve learned to use props and adjustments that support my body.
Listening to the body isn’t weakness.
It’s wisdom.
Yoga evolves with us.
Our bodies change. Our lives change. Our energy changes.
The practice isn’t about doing yoga the way we used to—it’s about meeting ourselves exactly where we are today.
Sometimes the most powerful pose we can take is the one that says:
I’m listening.
This kind of awareness reflects the yogic practice of svadyaya, or self-study. Read more here!
Svadyaya is one of yoga’s most powerful practices for developing self-awareness. In this guide we’ll explore what svadyaya means in the Yoga Sutras, how it differs from self-criticism, and simple ways to practice it in everyday life.
What Is Svadyaya? A Yoga Teacher’s Guide to Self-Study
In yoga philosophy, svadyaya is often translated as self-study.
But it is not self-criticism. It is not overthinking. And it is definitely not judging yourself.
Svadyaya is the gentle art of getting curious about your own patterns, reactions, thoughts, and habits — with compassion rather than criticism.
In a world that constantly tells us to improve, optimize, and “fix” ourselves, svadyaya offers something very different:
A way to understand ourselves more deeply without trying to change who we are.
For caregivers, yoga beginners, and anyone navigating stress, pain, or life transitions, svadyaya can become a powerful practice of clarity, resilience, and self-compassion.
In this guide, we’ll explore what svadyaya really means in yoga philosophy, how it differs from self-criticism, and simple ways you can begin practicing it today.
Svadyaya in the Yoga Sutras — What Patanjali Actually Said
The concept of svadyaya comes from the Yoga Sutras, a foundational text of yoga philosophy written by the sage Patanjali.
Svadyaya appears in the second chapter of the Yoga Sutras as one of the Niyamas, or personal observances.
In modern practice, many yoga teachers focus on the second meaning — the ongoing process of observing your inner world.
Svadyaya asks questions like:
What patterns keep repeating in my life?
What sensations arise in my body when I feel stressed?
How do I respond when something doesn’t go my way?
What beliefs might be shaping my reactions?
Instead of judging what we find, svadyaya invites us to simply notice.
Over time, that noticing becomes wisdom.
The Difference Between Self-Criticism and Self-Study
Many people hear “self-study” and immediately think of analyzing themselves.
But svadyaya is very different from self-criticism.
Self-criticism sounds like this:
“Why am I like this?”
“I should be better at this.”
“Everyone else handles this better than I do.”
Self-study sounds more like this:
“That reaction surprised me — I wonder why.”
“My body feels tense right now.”
“I notice I tend to rush when I feel overwhelmed.”
One voice is harsh and judgmental. The other is curious and compassionate.
Self-criticism shuts down awareness. Svadyaya expands it.
When we practice svadyaya, we become observers of our experience instead of harsh judges of it.
This shift alone can be incredibly healing.
How I Practice Svadyaya with Chronic Pain
For me, svadyaya became much more than a philosophical idea.
It became a survival tool.
Over the past several years I have been navigating significant hip injuries and multiple surgeries. Living with chronic pain changes the way you experience your body, your energy, and even your identity.
Yoga used to feel simple: move, breathe, teach.
Pain made everything more complicated.
At first, my inner voice sounded like self-criticism:
“Why can’t I do what I used to do?”
“Why is this happening?”
“Why is recovery taking so long?”
But slowly, through mindfulness and svadyaya, something shifted.
Instead of judging my body, I started studying it.
I began noticing:
Which movements created ease
When pain increased during the day
How stress affected inflammation
What emotions surfaced alongside physical discomfort
This kind of awareness didn’t fix everything overnight.
But it did something powerful.
It replaced frustration with understanding.
Svadyaya allowed me to meet my body where it was instead of constantly wishing it were somewhere else.
For anyone living with pain, illness, or physical limitations, this kind of compassionate awareness can be a profound form of healing.
3 Simple Svadyaya Practices Anyone Can Try Today
The beauty of svadyaya is that it doesn’t require special training, long meditation sessions, or perfect yoga poses.
It begins with small moments of awareness.
Here are three simple ways to practice svadyaya in everyday life.
1. The Curiosity Pause
When you notice a strong reaction — frustration, irritation, anxiety — pause for a moment and ask:
“What am I feeling right now?”
Then ask:
“Where do I feel it in my body?”
Maybe your shoulders are tight. Maybe your jaw is clenched. Maybe your breath has become shallow.
This is svadyaya in action — simply observing your internal experience.
2. Reflective Journaling
Writing can be one of the most powerful tools for self-study.
At the end of the day, try asking yourself a simple question like:
What challenged me today?
What gave me energy?
What surprised me about my reactions?
You don’t need long answers. Even a few sentences can reveal patterns over time.
3. Mindful Movement
Yoga practice itself can be a powerful form of svadyaya.
Instead of focusing on achieving the “perfect” pose, try asking:
How does this movement feel today?
Where do I feel effort?
Where do I feel ease?
When movement becomes exploration rather than performance, it becomes self-study.
Svadyaya as a Caregiver — Why Self-Awareness Is a Professional Skill
For caregivers, teachers, healthcare workers, and wellness professionals, svadyaya isn’t just a personal practice.
It’s a professional one.
When we care for others, we carry emotional energy that often goes unnoticed.
Without self-awareness, this can lead to:
burnout
compassion fatigue
emotional overwhelm
Svadyaya helps caregivers notice early signs of stress before they become exhaustion.
For example, self-study might reveal:
“I feel drained after certain interactions.”
“I tend to skip breaks when things get busy.”
“My body feels tense at the end of the day.”
This awareness allows caregivers to make small adjustments that protect their well-being.
In the adaptive yoga work I’ve done with people living with neurological conditions, I often remind new teachers:
Your presence matters as much as your technique.
Svadyaya helps us show up more fully — and more sustainably — for the people we serve.
Connecting Svadyaya to Our Month of Clearing
In our community this month, we are exploring the theme of clearing.
Clearing doesn’t only mean decluttering physical space.
It also means gently clearing the habits, thoughts, and patterns that no longer serve us.
Svadyaya is the practice that helps us see those patterns clearly.
When we slow down enough to observe ourselves, we may notice things like:
rushing through the day without breathing
reacting quickly instead of responding thoughtfully
holding tension in the body without realizing it
Awareness is the first step toward change.
Without svadyaya, patterns remain invisible.
With svadyaya, they become opportunities for growth.
The Quiet Power of Self-Study
Svadyaya is not dramatic.
It doesn’t usually happen in big breakthrough moments.
Instead, it unfolds quietly through small observations:
Noticing your breath.
Recognizing a reaction.
Understanding a pattern.
Over time, those small moments of awareness begin to reshape the way you move through the world.
You become less reactive.
More compassionate.
More curious.
And perhaps most importantly, more accepting of your own humanity.
That is the quiet power of svadyaya.
Not perfection.
Just understanding.
Try a Gentle Svadyaya Yoga Practice
If you’d like to explore svadyaya through movement, I recorded a gentle yoga practice focused on curiosity, breath, and body awareness.Watch it here.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Svadyaya often pairs beautifully with saucha, the yogic practice of inner and outer clarity. Read the post about clearing here.
The Somatic Hug: A Simple Way to Calm Your Nervous System
Sometimes the most powerful calming practices are also the simplest.
One of my favorite techniques for helping the body settle and the nervous system regulate is something called the Somatic Hug.
It takes less than a minute, requires no equipment, and can be done almost anywhere. This gentle practice helps bring awareness back into the body while offering a sense of safety and support.
When life feels overwhelming, even small moments of self-connection can make a meaningful difference.
What Is a Somatic Hug?
A somatic hug is a self-soothing practice where you wrap your arms around yourself and gently tap or hold your upper arms.
This simple action sends signals of safety to the nervous system. Through touch, rhythm, and breath, the body begins to shift from a state of stress toward one of calm.
Somatic practices focus on body awareness rather than thinking our way through stress. They help us reconnect with physical sensations, which is often where true regulation begins.
How to Practice the Somatic Hug
You can try this practice seated, standing, or even lying down.
Step 1: Cross Your Arms
Place your right hand on your left upper arm and your left hand on your right upper arm, creating a gentle self-hug.
Step 2: Soften Your Shoulders
Let your shoulders relax and allow the arms to rest comfortably against your body.
Step 3: Begin Gentle Tapping
Slowly alternate tapping your hands on your arms. The movement should feel soft and rhythmic, almost like a slow heartbeat.
Step 4: Breathe Naturally
Allow your breath to be slow and easy as you continue tapping for 30–60 seconds.
You may notice your body beginning to soften or your breath naturally slowing.
Why This Practice Works
The somatic hug engages several calming mechanisms in the body:
• Touch provides grounding sensory input • Rhythm helps regulate the nervous system • Crossing the midline of the body supports brain integration • Breath awareness naturally slows the stress response
Together, these elements help the body move out of a fight-or-flight state and toward a more balanced, regulated state.
When to Use the Somatic Hug
This practice can be helpful anytime you feel overwhelmed or disconnected.
Try it:
Before a stressful conversation
When anxiety starts to rise
During moments of emotional overwhelm
Before sleep to help the body unwind
As part of a mindfulness or meditation practice
Because it is so gentle and accessible, it can also be helpful for people recovering from illness, injury, or periods of prolonged stress.
A Moment of Self-Compassion
There is something deeply meaningful about offering comfort to ourselves.
The somatic hug reminds us that regulation doesn’t always require complicated techniques. Sometimes it begins with a simple pause, a breath, and the supportive presence of our own touch.
Even one minute can help the body remember what calm feels like.
Place your arms around yourself today and take a few slow breaths.
You deserve moments of gentleness.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Spring invites lighter, brighter flavors into the kitchen, and lemon is one of the most refreshing ways to celebrate the season. When paired with coconut, it creates a subtle tropical sweetness that feels both comforting and uplifting.
These lemon coconut scones are tender, lightly sweet, and filled with fresh citrus flavor and delicate coconut. They’re perfect with morning tea, a quiet afternoon break, or shared with friends on a sunny spring day.
Baking them can also be a small moment of mindfulness—zesting the lemon, mixing the dough, and enjoying the warm scent of citrus and coconut filling the kitchen.
Professionals who work with individuals living with brain injuries carry a profound responsibility. Supporting clients through cognitive, emotional, and physical challenges requires patience, compassion, and resilience.
Yet the work can also be demanding. Over time, stress, emotional fatigue, and nervous system overload can impact even the most dedicated professionals.
Mindful self-regulation offers a practical and accessible way to restore balance.
By integrating simple yoga and mindfulness practices into daily routines, professionals can support their own nervous system while modeling effective coping strategies for the individuals they serve.
What is Self-Regulation?
Self-regulation refers to our ability to manage our thoughts, emotions, and physiological responses during stressful or challenging situations.
For brain injury professionals, this might include:
• Staying calm during a client’s emotional escalation • Regulating frustration during slow recovery progress • Maintaining focus during cognitively demanding work • Preventing burnout from long-term caregiving
When we strengthen our own self-regulation, we create a more stable and supportive environment for those in our care.
Why Mindfulness and Yoga Matter
Yoga and mindfulness practices help regulate the nervous system by shifting the body out of a stress response and into a more balanced state.
These practices can:
• Reduce stress and emotional overwhelm • Improve focus and mental clarity • Support emotional resilience • Encourage compassionate presence
Importantly, these techniques do not require long sessions or specialized equipment. Even brief practices can have meaningful impact.
Practical Strategies for Daily Self-Regulation
Here are several simple techniques that brain injury professionals can incorporate into their day.
1. Grounding Through Breath
Taking slow, intentional breaths can help calm the nervous system during moments of stress.
Try this:
• Inhale slowly through the nose • Exhale gently through the mouth • Repeat for 4–6 breaths
This brief pause can help reset the nervous system and restore clarity.
2. The Power of Pausing
In demanding environments, we often move quickly from one task to the next. A mindful pause can interrupt the cycle of stress.
Even 30 seconds of awareness—feeling your feet on the floor or noticing your breath—can help bring the nervous system back to balance.
3. Gentle Movement
Simple yoga-based movements can release physical tension that accumulates throughout the day.
These small movements help reconnect the body and mind.
4. Compassion for Yourself
Professionals who care deeply for others sometimes forget to extend that same compassion to themselves.
Self-regulation is not about being perfect. It is about recognizing when you need support and giving yourself permission to reset.
Supporting the Caregiver Supports the Client
When professionals learn to regulate their own nervous systems, they create a calmer and more supportive therapeutic environment.
Clients often respond not only to what we say, but to the emotional tone we bring into the room.
By cultivating mindfulness and self-awareness, we strengthen our ability to remain grounded, compassionate, and present.
Watch the Full Presentation
In this conference presentation, I share practical strategies and insights for supporting self-regulation through yoga and mindfulness in professional caregiving environments.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Mindful self-regulation is not another task to add to an already full schedule. It is a way of working that supports both the professional and the individuals they serve.
Small moments of awareness, breath, and movement can create powerful shifts in well-being—both for caregivers and for those in their care.
Stacie Wyatt, CBIS, E-RYT 500, is the Founder and Director of Embracing Spirit Yoga and Wellness in Colorado Springs, Colorado. With nearly two decades of experience at the intersection of mindfulness, movement, and behavioral health, Stacie is recognized for her work in making yoga and mindfulness accessible, therapeutic, and trauma-informed for individuals with neurological conditions, brain injury, and those living in assisted and supportive care environments.
Stacie is a Certified Brain Injury Specialist (CBIS), an Experienced Registered Yoga Teacher (E-RYT 500), a Behavioral Health and Wellness Coach, and a Qualified Behavioral Health Assistant (QBHA). Her professional background uniquely bridges clinical understanding with compassionate, body-based practices, allowing her to translate complex neurophysiological concepts into practical tools that support self-regulation, resilience, and emotional well-being. She has spent many years working directly with individuals affected by brain injury, neurological disorders, chronic illness, and aging-related challenges, as well as training and mentoring caregivers, healthcare professionals, and yoga teachers.
Through Embracing Spirit Yoga and Wellness, Stacie develops and delivers workshops, trainings, and educational programs that integrate adaptive yoga, mindful movement, breathwork, and meditation into rehabilitation, behavioral health, and assisted living settings. Her approach emphasizes safety, choice, and accessibility, ensuring practices can be adapted for a wide range of physical, cognitive, and emotional needs. She is particularly passionate about mindful self-regulation strategies that support both clients and care providers, recognizing the importance of preventing burnout and fostering sustainable, compassionate care.
Fluffy, golden, and fragrant with early spring herbs.
Ingredients
1 cup active sourdough starter
2 ½ cups all-purpose flour
¾ cup water (warm)
2 tbsp olive oil + more for drizzling
1 tsp salt
1 tsp sugar or honey (optional, for browning)
2–3 tsp fresh herbs: rosemary, thyme, or parsley
Optional: thinly sliced shallots or spring onions
Instructions
Mix dough: In a large bowl, combine sourdough starter, water, olive oil, and sugar (if using). Add flour and salt, and stir until a sticky dough forms.
First rise: Cover and let rest 3–4 hours at room temp, or until doubled.
Prepare pan: Drizzle a baking pan or sheet with olive oil. Gently press the dough into the pan, stretching it to fit.
Dimple & season: Use fingertips to press dimples across the surface. Drizzle with olive oil, sprinkle herbs, salt, and optional shallots.
Second rise: Let dough rest 30–45 minutes while oven preheats to 425°F (220°C).
Bake: Bake 20–25 minutes until golden and fragrant. Cool slightly before slicing.
? Fun March twist: Press a few tiny edible flowers (like violets or nasturtium) into the top after baking for a subtle, springtime touch.
Clearing physical tension from the body through mindful movement.
For those of us navigating healing, chronic pain, or recovery (as I am in this season), clearing becomes even more sacred.
We clear what we can. We soften what we cannot. We practice patience.
Why Clearing Supports Mental and Emotional Wellness
When we clear physical space, we create mental space.
Research consistently shows that clutter increases cortisol levels and mental overwhelm. Gentle organization and mindful routines can:
Reduce stress and anxiety
Improve focus and clarity
Support emotional regulation
Increase feelings of control and calm
Clearing is nervous system care.
And it doesn’t require dramatic change. It begins with one breath. One drawer. One compassionate choice.
Clearing the Body Through Gentle Yoga
In adaptive yoga — especially for seniors and those with neurological conditions — clearing looks like:
Releasing tension through breath awareness
Gentle joint mobility
Slow, supported stretching
Reconnecting to the body with kindness
We clear stagnation. We clear fear. We clear the story that says “I can’t.”
Movement becomes medicine. Awareness becomes healing.
Your March Invitation
Each week this month, we will explore clearing through:
Physical space
Emotional release
Mental clarity
Spiritual alignment
A bonus integration week
You do not need to overhaul your life.
Simply begin.
Clear one corner. Clear one thought. Clear one breath.
And let that be enough.
A Reflection for You
Where in your life are you ready to create space?
Not because you “should.” But because your spirit is asking.
Sit with that question.
Breathe.
And trust that small, steady clearing leads to spacious living.
Affirmation for March
I gently release what no longer supports my growth. I create space for light, clarity, and peace.
If this resonates, follow along this month at Embracing Spirit Yoga for mindful practices, reflections, and gentle guidance rooted in compassion and accessibility.
March is not about force.
It is about softening, clearing, and remembering.
And I am walking this path with you.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
The next time you hear yourself say “have to,” try this:
Pause.
Ask gently:
Who is telling me I have to?
Is this urgency real or imagined?
What would it feel like to say “I am choosing to…” instead?
Sometimes the voice behind “have to” is old conditioning. Sometimes it’s fear of disappointing others. Sometimes it’s perfectionism whispering that rest isn’t allowed.
Curiosity loosens the grip.
There is no need to shame yourself for the language. Just notice it.
Awareness is the shift.
When “Have To” Might Actually Be True
There are realities in life. Responsibilities. Commitments. Consequences.
But even then, there is still choice.
You may choose to pay the bill. Choose to attend the appointment. Choose to follow through.
Or you may choose differently — and accept what follows.
Choice does not remove responsibility. It restores integrity.
A Gentle Practice
For one day, notice every time you say “have to.”
Don’t correct it immediately.
Just observe.
Then, when it feels natural, experiment with replacing it:
“I am choosing to…”
Notice your breath. Notice your posture. Notice the subtle return of power.
A Closing Reflection
You do not have to live in urgency.
You do not have to obey every internal demand.
You do not have to surrender your agency to old patterns of speech.
You are allowed to choose your life — moment by moment.
Even in the smallest things.
And sometimes the most radical shift begins with changing just two words.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Recently, I experienced a significant wave of fear — the kind that sits heavily in your chest. The kind that doesn’t dissolve with a few deep breaths. The kind that keeps whispering, Pay attention.
My first instinct was to question it.
Was I overreacting? Projecting? Letting old experiences color the present?
But something felt different.
This wasn’t frantic, catastrophic fear. It was steady. Grounded. Clear.
It wasn’t loud. It was wise.
And when I truly paused — not just physically, but internally — I realized something important:
My intuition had already known.
The fear wasn’t creating a story. It was an illuminating truth I hadn’t fully acknowledged.
Not All Fear Is the Same
There is fear that protects us. There is fear that grows us. And there is fear that comes from old wounds.
The key isn’t eliminating fear. The key is discerning it.
Anxiety tends to feel frantic and future-based. Intuitive fear feels steady and present.
Anxiety spirals. Intuition repeats quietly.
Anxiety demands urgency. Intuition invites pause.
When I stopped trying to override what I was feeling and instead became curious, my body softened. The message became clearer.
Pause. Look again. Trust yourself.
Healthy Ways to Address Fear
Fear does not need to be shamed or suppressed. It needs to be met with awareness.
Here are practices that help me respond wisely:
1. Pause Before Taking Action
If possible, avoid making immediate decisions while activated. Give your nervous system time to settle before responding.
2. Check the Body
Where do you feel it? Tight chest and racing thoughts? Or a grounded knowing in your gut?
The body often recognizes truth before the mind articulates it.
3. Ask: Is This Protective or Expansive?
Protective fear says, “This isn’t safe.” Expansive fear says, “This is growth.”
Protective fear feels constricting but clear. Expansive fear feels stretching but aligned.
4. Remove the Noise
Step away from outside opinions. Too many voices can distort clarity. Intuition often requires quiet.
5. Notice Repetition
If the same concern keeps resurfacing gently and consistently, it deserves your attention.
Knowing When to Pause
We do not “have” to move forward simply because something is scheduled. We do not “have” to proceed just because we committed. We do not “have” to ignore our inner alarm to prove we are strong.
Sometimes strength is the pause.
Sometimes wisdom is saying, “Not yet.”
And sometimes fear is simply the body’s way of protecting the life you’ve worked hard to rebuild.
Listening to fear does not make us weak.
It makes us aligned.
It makes us responsive instead of reactive.
It builds the most important trust of all — the trust we have with ourselves.
Gentle Reflection
Take a quiet moment and ask:
Where in my life is fear asking me to pay attention? Is this anxiety… or wisdom?
Let the answer come softly.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Protein Baked Oatmeal Cups with Banana & Chocolate
There is something deeply comforting about warm oats.
Simple ingredients. One bowl. Nourishment you can hold in your hand.
These baked oatmeal cups came together on a day when I wanted something easy, protein-rich, and supportive — something that felt both grounding and energizing.
Love & Ahimsa Essential Oil Diffuser and Roller Blends
This month, as we focus on ahimsa—non-harming and self-compassion—these blends support love, heart-opening, and emotional ease. Perfect for meditation, gentle yoga, or mindful moments.
