Yoga

Right Action in Yoga: How to Cultivate What Matters

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Most of us don’t have an action problem. We have an alignment problem.

We stay busy. We check the boxes. We do all the things we think we’re supposed to do — and still feel like something essential is missing. Like we’re tending someone else’s garden.

In yoga philosophy, this is exactly the problem that the concept of right action — known in Sanskrit as Satya-driven karma, or more personally as Svadharma — is designed to solve. And this spring, after weeks of clearing space, releasing what no longer serves us, and getting honest about what we actually want — it’s time to choose what we plant.

This post is a deep dive into what right action means, why it’s more relevant than ever, and how you can begin practicing it — on your mat, in your garden, and in your everyday life.

What Is Right Action? The Yoga Philosophy Explained

The concept of right action comes most powerfully from the Bhagavad Gita, one of yoga’s foundational texts. In it, the god Krishna counsels the warrior Arjuna who is paralyzed by doubt before battle. Arjuna can’t act — not because he lacks ability, but because he’s confused about what’s truly his to do.

Krishna’s teaching is radical: act from your dharma. Do what is yours to do. And release attachment to the outcome.

This isn’t passivity. It’s precision.

The Two Sanskrit Roots Worth Knowing

Satya — truth. In action, Satya means acting from what is actually true for you — not what looks good, performs well, or pleases others. Right action is honest action.

Svadharma — your own path, your own duty. The Gita is clear: it’s better to do your own dharma imperfectly than someone else’s perfectly. Right action is personal. It belongs to you.

Together, these concepts point to the same truth: intentional, aligned action — chosen from your own values, not borrowed from someone else’s expectations — is the foundation of a meaningful life.

Why This Matters in Spring (and Why Now)

Spring is not a metaphor. It’s a biological and energetic reality. Everything in the natural world is making choices right now — which shoots to push through the soil, which branches to extend, where to direct energy.

Plants don’t grow in every direction at once. They follow the light. They go where conditions are right. They don’t waste resources on ground that can’t support them.

That’s right action. That’s what we’ve been building toward for four weeks.

  • Week 1: Showing up — committing to presence
  • Week 2: Breathing through it — finding steadiness in discomfort
  • Week 3: Clearing — releasing what no longer serves us
  • Week 4: Right action — choosing what we actually want to grow

The clearing was essential. You can’t plant in cluttered soil. But clearing isn’t the destination — it’s the preparation. During the week of self-study, we really looked at what was getting in the way.

What Right Action Is NOT

Before we talk about what right action looks like in practice, let’s clear up a few common misconceptions.

It’s not productivity.

Right action is not about doing more. Our culture confuses busyness with purpose. But the Gita is clear: it’s not the quantity of action that matters, it’s the quality of alignment. A single truthful action is worth a thousand unconscious habits.

It’s not perfection.

Svadharma says: your own imperfect path beats someone else’s perfect one. Right action doesn’t require certainty. It requires honesty. You don’t have to know the whole route — you just have to take the next true step.

It’s not forcing.

A gardener cannot make it rain. She can prepare the soil, plant the seed, water consistently, and protect what’s growing — but she cannot force the bloom. Right action works with natural timing, not against it.

What Right Action DOES Look Like

Here’s where it gets practical. Because this isn’t just philosophy — it’s a daily practice.

In your morning.

Right action can be as simple as one honest choice before you reach for your phone. One breath. One question: what actually matters today? Not what’s on the list. Not what you think you should do. What’s yours?

In your garden (literally)

If you garden, you already know this practice. Every spring, you choose what to plant based on what you love, what your soil can support, and what you actually want to tend all season. You don’t plant everything. You choose.

That’s Svadharma in action. Intentional selection. Faithful tending. Trust in the timing.

In your yoga practice

Right action on the mat looks like choosing the modification that’s honest for your body today — not the one that looks impressive, and not the one that shrinks you unnecessarily small. It’s listening, then responding. Not performing, not collapsing.

With your dog (yes, really).

My dog Rosie has never once questioned whether she should go outside. She just goes. Full commitment, zero second-guessing, complete presence in each moment. Animals practice right action instinctively. We have to practice it deliberately. But the capacity is already there.

Three Questions for Right Action

Before you move on anything this week — a conversation, a commitment, a creative project — try pausing with these three questions:

  1. Is this mine to do? (Or am I doing it because I think I should, or because someone expects it?)
  2. Is this action aligned with what I actually want to grow?
  3. Am I acting from fear and urgency — or from genuine intention?

You don’t need to answer perfectly. You just need to ask. That pause — that breath of honest inquiry — is itself a form of right action.

A Simple Practice: The Gardener’s Meditation

This week, try this brief grounding practice each morning before you start your day:

  • Find a quiet moment — standing in your garden, holding your coffee, or sitting in stillness before the day begins.
  • Take three slow breaths.
  • Ask: What do I want to cultivate today?
  • Let one honest answer arise. Don’t edit it.
  • Then ask: What is one aligned action I can take in that direction?
  • Take that action before noon.

That’s it. Simple. Repeatable. Powerful over time.

This Is How Growth Actually Happens

We tend to imagine growth as dramatic — a breakthrough, a revelation, a sudden transformation. But in yoga, and in nature, growth happens through faithful small actions, repeated over time, in alignment with what’s true.

The tree that survives the storm wasn’t born strong. It grew strong through seasons of small growth, deep roots, and incremental reaching toward light.

That’s what these four weeks have been building. Not a sudden change — a strong foundation.

The soil is ready. The space is clear. Now we choose what we plant — and we tend it, faithfully, one right action at a time.

Your Journaling Prompt for This Week

What have I been doing on autopilot that no longer reflects what I actually want to grow? And what one aligned action can I take this week to plant something true?

I’d love to hear what’s coming up for you. Drop it in the comments — or come practice with me this week as we move through these ideas on and off the mat.


Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

Why I Modified My Yoga Practice: Learning to Listen to My Body

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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!

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What Is Svadyaya? A Yoga Teacher’s Guide to the Practice of Self-Study

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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.

These five inner practices are:

• Saucha — purity or clarity
• Santosha — contentment
• Tapas — disciplined effort
• Svadyaya — self-study
• Ishvara Pranidhana — surrender to something greater

Traditionally, svadyaya had two meanings:

  1. Studying sacred texts or teachings
  2. Studying yourself

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.

Somatic Hug: A Simple Self-Regulation Technique for Stress Relief

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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.

Mindful Self-Regulation for Brain Injury Professionals: Yoga & Mindfulness Strategies

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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.

Examples include:

• Shoulder rolls
• Neck stretches
• Standing stretches
• Seated spinal twists

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.

Final Thoughts

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.

Clearing as Practice: A Mindful March Reset

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Clearing as Practice: A Mindful March with Embracing Spirit Yoga

March invites us into transition.

Winter begins to loosen its grip. Light stretches a little longer. The earth softens. And something within us whispers:

Clear what no longer serves.

This month at Embracing Spirit Yoga, our theme is:

Clearing as Practice

Not as punishment.
Not as perfection.
But as devotion.

Clearing is not about becoming someone new.
It is about remembering who you already are beneath the clutter — physically, emotionally, spiritually.

What Does “Clearing as Practice” Mean?

In yoga philosophy, this echoes:

  • Saucha — purification, clarity, sacred cleanliness
  • Tapas — disciplined, loving effort
  • Svadhyaya — self-study and inner reflection

But beyond philosophy, clearing is deeply human.

It might look like:

  • Clearing a drawer.
  • Clearing a calendar.
  • Clearing a resentment.
  • Clearing self-doubt.
  • 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:

  1. Physical space
  2. Emotional release
  3. Mental clarity
  4. Spiritual alignment
  5. 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.

Ahimsa in Adaptive Yoga: Neurological Change & the Eight Limbs

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Ahimsa in Practice: Adaptive Yoga, Neurological Change, and the Eight Limbs for Every Body

This month, my work is rooted in ahimsa—the yogic principle of non-harming. While often translated simply as “non-violence,” ahimsa is far more nuanced. It asks us to relate to ourselves, our bodies, our nervous systems, and one another with care, patience, and deep respect.

For me, ahimsa is not theoretical. It has been shaped through nearly two decades of teaching adaptive yoga to people living with neurological conditions, and through my own lived experience navigating pain, injury, and profound physical change. This is where yoga becomes real. This is where it becomes adaptable, accessible, and truly transformative.

Adaptive Yoga and Neurological Change

Neurological conditions—such as Parkinson’s disease, stroke, MS, dementia, and traumatic brain injury—affect far more than movement. They impact balance, coordination, cognition, emotional regulation, confidence, and one’s sense of identity.

Adaptive yoga meets people where they are, not where a pose or practice says they “should” be. It honors the reality of neurological change by:

  • Prioritizing safety and nervous system regulation
  • Using choice-based, non-linear movement
  • Emphasizing felt experience over external form
  • Supporting dignity, autonomy, and self-trust

This is ahimsa in action. We are not forcing the body to comply—we are listening.

The Eight Limbs of Yoga: A Framework for All Abilities

Yoga is not just physical postures. The Eight Limbs of Yoga, outlined in the Yoga Sutras, offer a comprehensive framework for living well—one that is inherently adaptable to all abilities and all stages of life.

Here is how I weave the Eight Limbs into adaptive yoga and neurological care:

1. Yamas – Ethical Foundations

Ahimsa lives here. In adaptive yoga, this means letting go of comparison, performance, and “pushing through.” We practice kindness toward bodies that may feel unpredictable or unfamiliar.

2. Niyamas – Self-Relationship

Practices such as self-compassion (saucha) and contentment (santosha) help students build a healthier relationship with change, loss, and limitation—without bypassing grief or frustration.

3. Asana – Adaptive Movement

Postures are modified, seated, supported, or imagined. The goal is not shape, but connection, safety, and agency. Sometimes the most powerful asana is simply resting.

4. Pranayama – Breath Awareness

Gentle breath practices support emotional regulation, vagal tone, and a sense of calm—especially important for those experiencing anxiety, tremors, or cognitive overwhelm.

5. Pratyahara – Turning Inward

In environments with constant stimulation—medical settings, assisted living, or busy minds—learning to gently withdraw attention can be profoundly grounding.

6. Dharana – Focus

Short, accessible moments of concentration help rebuild confidence and presence, even when attention feels fragmented.

7. Dhyana – Meditation

Meditation in adaptive yoga may look like guided imagery, sensory awareness, or simply noticing one breath at a time.

8. Samadhi – Integration

For many, this limb shows up as moments of ease, belonging, or acceptance—not perfection, but wholeness within change.

Ahimsa as a Monthly (and Lifelong) Practice

Focusing on ahimsa this month is an invitation to slow down and ask:

  • Where am I pushing instead of listening?
  • How can I reduce harm—to my body, my thoughts, my expectations?
  • What would it feel like to meet myself with curiosity instead of judgment?

In adaptive yoga, ahimsa reminds us that doing less can be doing the work.

Why This Matters

As someone who has taught adaptive yoga in assisted living and neurological settings for many years—and who now lives with my own physical limitations—I believe deeply that yoga must evolve.

Yoga should be:

  • Inclusive, not exclusive
  • Trauma-informed, not prescriptive
  • Rooted in compassion, not achievement

When we return to the heart of yoga—especially the Eight Limbs—we remember that yoga was never meant to be one-size-fits-all.

Ahimsa teaches us that every body, every nervous system, and every season of life belongs.

If you are interested in adaptive yoga, mindful resilience, or applying yogic philosophy to real-life challenges, I share ongoing practices, reflections, and resources here on the blog.

Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

Ahimsa Begins With Ourselves | Week One of a Month of Compassion

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Week One of Our February Yoga Theme: Ahimsa — A Month of Compassion

Introduction

Ahimsa, often translated as non-harming, is one of the foundational principles of yoga philosophy. While it’s easy to think of ahimsa as something we practice outwardly—toward others, animals, or the world—it begins much closer to home.

Week One of our February theme invites us to turn inward and explore ahimsa toward ourselves. This is where compassion takes root. This is where true softness and sustainable strength are born.

What Does Ahimsa Toward Ourselves Mean?

Practicing ahimsa with ourselves means noticing the subtle (and not-so-subtle) ways we cause harm internally:

  • Harsh self-talk
  • Pushing past pain or exhaustion
  • Ignoring emotional needs
  • Judging our bodies, choices, or perceived shortcomings

Self-directed violence is often quiet and normalized—but it deeply shapes how we move through the world.

Ahimsa toward ourselves is not indulgence or avoidance. It is honest care. It is listening. It is choosing kindness without force.

On the Mat: Practicing Self-Compassion in Yoga

This week’s yoga practices emphasize:

  • Slower pacing and intentional transitions
  • Permission to rest, modify, or pause
  • Awareness of internal dialogue during movement
  • Choosing sensation over performance

Rather than asking, “How far can I go?” we gently ask, “What would feel kind right now?”

This approach builds trust with the body and nervous system—something especially important during times of stress, healing, or uncertainty.

Off the Mat: Ahimsa in Daily Life

You may notice this week’s theme showing up beyond your yoga practice. Some gentle reflections to explore:

  • How do I speak to myself when things feel hard?
  • Where might I be pushing when listening would serve me better?
  • What would change if I treated myself the way I treat someone I love?

Small acts of self-kindness—resting without guilt, setting gentle boundaries, offering yourself patience—are powerful expressions of ahimsa.

A Simple Week One Practice

Self-Compassion Pause

Once a day, pause for three slow breaths.

  • Place one hand on your heart, one on your belly.
  • Inhale: I am listening.
  • Exhale: I choose kindness.

Let this be enough.

Essential Oil Support (Optional)

Rose or Bergamot — both oils gently support the heart and emotional body, making them especially aligned with self-compassion.

  • Rose invites tenderness, self-love, and emotional healing. It reminds us that softness is strength.
  • Bergamot offers lightness and encouragement, helping ease self-judgment and lift heavy inner dialogue.

Diffuse during practice or apply (diluted) over the heart space or wrists as a gentle reminder to meet yourself with kindness.

Closing Reflection

Ahimsa does not ask us to be perfect. It asks us to be present.

As we begin this month together, may we remember that compassion practiced inwardly ripples outward—softening our edges, deepening our resilience, and shaping how we meet the world.

This is where the practice begins.

Be sure to grab my book 52 Weeks of Wisdom and Wellness for more mindfulness practices.

February Yoga Theme: Ahimsa — A Month Of Non-harming Compassion

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Ahimsa: A Month of Non-Harming Compassion

February invites us to slow down, soften our edges, and return to one of yoga’s most foundational teachings: ahimsa, the practice of non-harming. Often translated as compassion or non-violence, ahimsa is not about perfection or passivity. It is about care. It is about choosing responses that reduce harm and increase kindness—toward ourselves, others, and the world we share.

This month at Embracing Spirit Yoga, we explore ahimsa as a living practice—one that unfolds gently, week by week, through awareness, movement, breath, and reflection.

Rather than striving to do more, February asks us to listen more deeply. To notice where we push, judge, or override our needs—and to choose something softer instead.

Week One: Ahimsa with Ourselves

Non-harming begins within. The way we speak to ourselves, interpret our experiences, and meet discomfort sets the tone for everything that follows.

This week’s practices focus on cultivating self-compassion and awareness. We slow down enough to hear our inner dialogue and gently shift the tone from criticism to curiosity. Through mindful movement and breath, we practice meeting ourselves exactly as we are—without fixing, forcing, or comparing.

Reflection: How do I speak to myself when things feel difficult?

Affirmation: May I meet myself with kindness and care.

Week Two: Ahimsa with Our Body

Our bodies carry wisdom, yet many of us have learned to override signals of fatigue, pain, or discomfort in the name of productivity or progress.

This week invites a different relationship—one rooted in listening rather than pushing. Practices emphasize honoring sensation, respecting limits, and moving with awareness instead of force. Ahimsa shows up when we trust the body’s messages and respond with patience rather than judgment.

Reflection: What does my body need from me right now?

Affirmation: I honor my body with gentleness and respect.

Week Three: Ahimsa in Our Relationships

Compassion in relationship does not perhaps surprisingly—mean saying yes to everything or avoiding conflict. True non-harming includes honesty, clarity, and boundaries.

This week we explore how ahimsa lives in connection—with presence, listening, and respectful communication. Practices support staying open-hearted while grounded, especially in moments of emotional charge or disagreement. We practice kindness that includes ourselves.

Reflection: Where might kindness and boundaries coexist in my relationships?

Affirmation: I can be compassionate and clear at the same time.

Week Four: Ahimsa in Our World

In the final week, we widen the lens. Ahimsa extends beyond the mat and into daily choices—how we consume, speak, act, and participate in the collective.

This is not about carrying the weight of the world, but about recognizing the power of small, intentional actions. Steadiness, presence, and care become forms of compassion in motion.

Reflection: What small choice today reflects non-harming?

Affirmation: May my actions reflect care for the world I am part of.

Practicing Ahimsa This Month

You may choose to support this theme with simple rituals—lighting a candle before practice, pausing for a conscious breath before responding, or diffusing a grounding essential oil like cedarwood to remind yourself of connection and community.

Above all, let this month be an invitation rather than an obligation. Ahimsa is practiced one moment at a time.

May February be a time of soft strength, steady compassion, and living with care.

— Embracing Spirit Yoga

Why Yin Yoga Is Perfect for Winter: Rest, Renewal, and Seasonal Wisdom

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Winter is not a season of momentum. It is a season of conservation, reflection, and quiet transformation beneath the surface. In nature, growth slows, energy retreats inward, and rest becomes essential. Yin yoga mirrors this seasonal wisdom, offering a practice that honors stillness rather than resistance.

Unlike more active styles of yoga, yin is slow and deliberate. Poses are held for several minutes and are often supported, allowing the body to soften gradually instead of being pushed. During winter, when energy levels may feel lower and the nervous system more sensitive, this gentle approach becomes deeply nourishing rather than draining.

One of the most profound benefits of yin yoga in winter is its effect on the nervous system. Long, quiet holds encourage the body to shift out of constant alertness and into a state of rest and repair. Breath naturally deepens, muscles release unnecessary effort, and the mind begins to settle. In a season that can feel heavy or overstimulating, yin provides a sense of refuge.

Winter and Yin

Winter is traditionally associated with the Kidney and Bladder meridians, which relate to inner reserves, resilience, and wisdom. Yin yoga supports these energetic pathways by encouraging deep release along the spine, hips, and back body. Rather than expending energy, the practice helps preserve and replenish it, creating a feeling of steadiness and quiet strength.

Emotionally, winter yin offers space for reflection without pressure. This time of year often brings memories, endings, and a natural turning inward. Yin yoga does not rush these experiences or attempt to fix them. Instead, it creates a calm container where emotions can surface, soften, and pass without judgment. Through stillness, we learn to listen rather than react.

Yin and Rest

Yin yoga also reshapes our relationship with rest. In a culture that often treats rest as something to earn, winter yin reframes it as essential and intelligent. Stillness becomes a practice of trust — trusting the body’s timing, trusting the season, and trusting that slowing down is not falling behind.

Practicing yin in winter is an act of alignment. It is a choice to live in rhythm with nature rather than against it. Through support, patience, and quiet awareness, yin yoga honors the unseen work happening within us — the gathering of strength, clarity, and intention that will eventually support new growth when the light returns.

In this way, yin yoga becomes more than a physical practice. It becomes a seasonal ritual, a way of listening deeply, restoring gently, and allowing winter to teach us its quiet wisdom.

Teaching Yoga From the Heart: How Intentional Yoga Themes Shape Practice and Life

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Teaching From the Heart: How Intentional Yoga Themes Shape Our Practice—and Our Lives

There’s a quiet moment that happens before every class I teach. A pause. A breath. A soft tuning-in where I ask myself, What do my students need today? What do I need today?

For years, I have had the same monthly themes, and they flowed easily. Those familiar themes supported me through so much, but lately I’ve felt a deeper shift. A call to move beyond the patterns I’ve relied on… toward teaching with more intention, more presence, and a renewed sense of soulful planning.

It’s funny how yoga works like that.
We think we’re just choosing a theme, and suddenly we’re learning about ourselves.

When Teaching Themes Become Life Themes

What I’ve discovered is that choosing themes isn’t just about cueing a class. It’s about choosing the energy we want to cultivate—on the mat and beyond it.

When we guide students through grounding, we remember to root ourselves.
When we teach about softening, we start to release our own grip.
When we focus on balance, we begin noticing the places in our lives that feel uneven.

The themes we teach become tiny mirrors reflecting back what we, too, are navigating. And that’s the beauty of yoga—it never asks us to have it all figured out. It simply invites us to be awake to our experience.

Planning With Intention Isn’t Less Soulful—It’s More Meaningful

For a long time, I resisted planning too much. I prided myself on intuition, on feeling the energy in the room and following it. And there’s magic in that, yes. But now, as I grow and evolve, I understand something deeper:

Intentional planning doesn’t restrict the soul—it gives it a container to shine.

When we choose themes in advance, we’re not locking ourselves into rigidity. We’re choosing to approach our work with care. We’re giving our students consistency, nourishment, and continuity. And we’re giving ourselves a moment to pause, reflect, and ask:

What lesson is trying to be lived out here?

Practicing the Principles We Teach

Each time we create a theme, we apply the principles of yoga without even realizing it:

Ahimsa reminds us to choose gentle words.
Satya invites us to teach what feels honest.
Svadhyaya asks us to look inward as much as outward.
Tapas nudges us to stay committed, even when life feels heavy.
Santosha reminds us to find contentment in the simple act of showing up.

The way we plan is a practice.
The way we teach is a practice.
The way we live is a practice.

When we bring intention into our teaching, we naturally bring intention into our days. Our yoga themes become our reminders, our anchors, our quiet truths that follow us long after the class has ended.

A New Season of Teaching—and Living

As I move into this new season of teaching with greater intention, I’m reminded that yoga is always evolving us. It doesn’t just shape our bodies—it shapes our choices, our energy, our presence, our perspective.

And maybe that’s the real theme of all of this:

When we teach from a place of intention, we live from a place of intention.

And in that space?
Everything—your practice, your life, your purpose—begins to align with more clarity and more heart. I cannot wait to share each month’s theme with you!

Karuna: Compassion in Action — How Mindful Compassion Transforms Your Life

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Compassion in Action

Karuna is one of my favorite Sanskrit words. Often translated as compassion, its deeper meaning is so much richer. Karuna is compassion in motion — the kind of compassion that not only feels but responds. It is the moment when the heart whispers:
“I see your suffering, and I will meet it with love.”

Compassion doesn’t need to be grand. Most of the time, it’s quiet and ordinary. It lives in the small choices we make every day.

Karuna is the way we soften our tone when someone is tense.
Karuna is choosing not to take something personally.
Karuna is pausing before reacting.
Karuna is reaching out, even when we’re unsure what to say.
Karuna is treating ourselves as gently as we treat others.

In yoga philosophy, Karuna is one of the Brahmaviharas — the four heart qualities that guide us toward connection and ease. It reminds us that our compassion is not passive; it is embodied, lived, and expressed through action.

And the beautiful thing?
Karuna grows when we practice it.

When we offer compassion to someone else, we strengthen our own inner resilience. When we extend compassion toward ourselves, we become more available to others. It’s a cycle of generosity that feeds itself.

Today, I invite you to practice Karuna in one small way:

  • Offer a kind word to someone who seems overwhelmed.
  • Give yourself grace for something you’re carrying.
  • Check in on a friend who has been on your heart.
  • Interrupt a familiar stress pattern with one slow, mindful breath.
  • Choose a response rooted in care rather than reaction.

Compassion in action doesn’t change the whole world,
but it absolutely changes someone’s world.

And that is enough.

May your day be guided by Karuna —
gentle, courageous, and deeply human.