Not quite spring, not yet full summer—somewhere in between becoming and being. In the garden, everything stretches a little taller this month. The greens deepen. The blooms open faster than we can pause to notice them. There is a quiet urgency in the soil, as if everything remembers, this is your time.
And yet, if you sit long enough—really sit—you’ll notice June is not only about expansion. It is also about integration.
The seeds we planted earlier in the year are no longer ideas. They are stems and leaves and tendrils reaching for something they cannot yet see. Some plants thrive exactly where they were placed. Others surprise us, insisting on growing where we did not plan for them. And a few… simply don’t make it through the heat, teaching us that growth is not always a straight line upward. Sometimes it is release. Sometimes it is learning what cannot come with us into the next season.
We often think of growth as something loud. But June teaches a different language. Growth can be steady. Subtle. A slow unfolding that asks for patience rather than praise. It happens in the early morning light before the world gets loud, in the evening when everything softens again. It happens in us the same way.
Inside our own lives, June mirrors the garden.
We stretch. We do more. We say yes to things we once hesitated around. There is momentum here—projects, plans, movement, energy. And yet, woven through it, there is also fatigue if we are not careful. The sun is generous, but it is also demanding. It asks us to be present in ways spring did not require.
So June becomes a teacher of balance.
How do we grow without rushing past ourselves?
How do we expand without abandoning rest?
How do we stay rooted while reaching?
And then, quietly, July arrives.
There is a subtle shift when we cross that threshold. The energy does not disappear, but it changes shape. Where June feels like expansion, July feels like embodiment. Where June reaches outward, July invites us inward again—not into stillness exactly, but into rhythm. A slower, more intentional pace. A knowing.
The garden tells this story too. The initial burst settles into fullness. Blossoms begin to turn toward fruit. Leaves stop chasing height and start supporting what is already here. Everything becomes a little more grounded in its own presence.
July doesn’t ask for less growth. It asks for deeper presence with what has already grown.
And perhaps that is the quiet wisdom of this seasonal turning.
That we are not meant to be in constant acceleration.
That growth is not only about becoming more, but about learning how to hold what we have become.
As we move out of June, there is a soft invitation waiting:
To notice what has taken root in us this month.
To honor what surprised us.
To release what no longer belongs in our soil.
And to step into July not with urgency, but with presence.
A slower breath.
A fuller awareness.
A willingness to simply be with what is already growing.
Because sometimes the most sacred thing we can do… is let life catch up to us.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Yoga is far more than stretching, flexibility, or mastering complicated poses.
In today’s world, yoga is often portrayed as a physical practice—a workout focused on strength, balance, and mobility. While movement is certainly one part of yoga, it is only one piece of a much larger system designed to help us live with greater awareness, purpose, and inner peace.
The ancient sage Patanjali outlined what is known as the Eight Limbs of Yoga in the Yoga Sutras over 2,000 years ago. These eight interconnected practices provide a roadmap for living a meaningful, balanced, and mindful life.
Whether you practice in a studio, on a chair, in your living room, or simply through your daily actions, these teachings remind us that yoga extends far beyond the mat.
What Are the Eight Limbs of Yoga?
Think of the Eight Limbs as branches of a tree. Each supports the others, helping us cultivate physical health, emotional resilience, ethical living, self-awareness, and spiritual connection.
1. Yama: How We Treat Others
The Yamas are ethical guidelines that encourage us to live harmoniously with those around us.
The five Yamas are:
Ahimsa (Non-Harming): Practicing kindness and compassion toward ourselves and others.
Satya (Truthfulness): Speaking and living authentically.
Asteya (Non-Stealing): Respecting the time, energy, and belongings of others.
Brahmacharya (Moderation): Using our energy wisely.
Aparigraha (Non-Attachment): Letting go of excessive grasping and comparison.
In modern life, practicing Ahimsa might mean speaking kindly to yourself instead of engaging in harsh self-criticism. Aparigraha may involve releasing the pressure to keep up with everyone else’s highlight reel on social media.
2. Niyama: How We Treat Ourselves
The Niyamas are personal practices that help us cultivate self-awareness and inner growth.
The five Niyamas are:
Saucha (Purity): Creating clarity in our environment, body, and mind.
Santosha (Contentment): Finding gratitude in the present moment.
Tapas (Discipline): Showing up consistently for what matters.
Svadhyaya (Self-Study): Reflecting on our thoughts, behaviors, and beliefs.
Ishvara Pranidhana (Surrender): Trusting something greater than ourselves.
For many of us, Santosha may be one of the most challenging practices. We often believe happiness lies in the next achievement, purchase, or milestone. Yoga invites us to discover contentment right where we are.
3. Asana: The Physical Practice
This is the limb most people recognize.
Asana refers to the physical postures practiced in yoga classes. However, the original purpose of Asana was not fitness or flexibility. It was to prepare the body to sit comfortably for meditation and self-reflection.
The goal is not to force ourselves into advanced poses. Instead, Asana teaches us to connect breath, body, and awareness.
Whether you practice standing poses, gentle stretching, adaptive yoga, or chair yoga, you are participating in this limb.
Yoga is not about touching your toes.
It’s about what you learn on the way down.
4. Pranayama: The Practice of Breath
Pranayama involves conscious breathing techniques that help regulate energy, focus, and emotional balance.
Our breath is one of the few bodily functions we can consciously control, making it a powerful tool for managing stress and cultivating presence.
Simple practices such as:
Deep belly breathing
Three-part breath
Alternate nostril breathing
Lengthening the exhale
can help calm the nervous system and create a sense of steadiness in challenging moments.
The breath serves as a bridge between the body and mind.
5. Pratyahara: Turning Inward
We live in a world filled with constant stimulation.
Notifications. News alerts. Emails. Social media feeds.
Pratyahara invites us to occasionally step away from external distractions and reconnect with ourselves.
This doesn’t mean withdrawing from life. It means creating intentional moments of quiet where we can listen inwardly.
Examples include:
Taking a mindful walk without your phone
Sitting quietly with a cup of tea
Spending time in nature
Practicing meditation
In many ways, Pratyahara is the art of protecting your peace.
6. Dharana: Concentration
Dharana is the practice of focused attention.
In a world that encourages multitasking, concentration has become a valuable skill.
Dharana may involve focusing on:
The breath
A mantra
A candle flame
A prayer
A single task
Every time your mind wanders and you gently return your attention, you strengthen your capacity for presence.
7. Dhyana: Meditation
As concentration deepens, it naturally evolves into meditation.
Dhyana is not about forcing the mind to be empty. Rather, it is an uninterrupted flow of awareness.
Meditation allows us to observe thoughts, emotions, and experiences without becoming consumed by them.
Over time, meditation can help cultivate:
Greater emotional resilience
Improved self-awareness
Inner calm
Compassion
Clarity
It is less about escaping life and more about fully meeting it.
8. Samadhi: Connection and Unity
The final limb is often described as a state of profound peace, connection, and unity.
Samadhi is not something we achieve through effort alone. It is a glimpse of what becomes possible when we feel deeply connected to ourselves, others, nature, and the present moment.
While ancient texts describe Samadhi as spiritual enlightenment, many people experience moments of it in everyday life:
Watching a sunset
Holding a newborn child
Sitting quietly in nature
Feeling completely present during meditation
Experiencing deep gratitude
These moments remind us that we are part of something larger than ourselves.
Why the Eight Limbs Matter Today
The Eight Limbs of Yoga offer something our modern world desperately needs.
They remind us that yoga isn’t just about how we move our bodies.
It’s about:
How we treat others.
How we care for ourselves.
How we manage stress.
How we respond to challenges.
How we cultivate presence.
How we find meaning and connection.
You don’t have to master all eight limbs.
In fact, yoga was never meant to be perfected.
It was meant to be practiced.
Every mindful breath, kind action, moment of gratitude, and act of self-awareness is yoga.
Every day offers another opportunity to begin again.
Reflection Questions
Consider journaling on one or more of these prompts:
Which of the Eight Limbs feels most present in my life right now?
Which limb could use more attention?
How can I bring yoga off the mat and into my daily routine?
What does living my yoga look like today?
Final Thoughts
The beauty of yoga is that it meets us exactly where we are.
Whether you’re practicing chair yoga, meditation, mindful breathing, or simply choosing compassion in a difficult moment, you are living yoga.
The poses may strengthen the body, but the deeper teachings of yoga have the power to transform the way we live.
And that is where the real practice begins.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Scent is the fastest route to the nervous system. Before the mind has time to interpret or resist, a breath lands — and something in the body responds. This is why aromatherapy and a slowing practice belong together.
This week’s blend was built for one purpose: to help you arrive.
It is rooted, resinous, and quietly alive. Nothing sharp or demanding. Nothing that asks you to move faster. Just a scent that says — you can put it all down now.
The Blend: Arrive Here
This combination moves through three layers the way a slow exhale does — top note releases, middle note settles, base note holds.
Top note — Bergamot Bright without being jarring. Bergamot lifts the mood gently and eases the mental chatter that keeps us one step ahead of ourselves. It is the first breath of permission.
Top note — Wild Orange Warm, soft, and grounding in its simplicity. Orange brings you into the body without effort. It is presence without pressure.
Middle note — Clary Sage The nervous system exhales here. Clary sage is deeply calming, slightly euphoric, and beautifully suited to restorative practice. It bridges the busy mind and the quiet body.
Middle note — Lavender A foundation of stillness. Lavender needs no introduction — it is the scent of permission to rest. Used here not as a sleep aid but as an invitation to soften.
Base note — Frankincense Sacred and ancient. Frankincense slows the breath naturally, deepens meditation, and carries a quality of reverence that matches this week’s theme exactly. The pause made tangible.
Base note — Vetiver The deepest root in this blend. Vetiver is earthy, smoky, and profoundly grounding. If frankincense opens the inner space, vetiver anchors you inside it.
Accent — Roman Chamomile A single drop is enough. Roman chamomile is one of the most calming oils available and adds a gentle sweetness that softens the whole blend. Optional, but beautiful.
Recipes
Diffuser Blend
Use in any ultrasonic or nebulizing diffuser. Run for 30–60 minutes during your morning practice, journaling, or evening wind-down.
Bergamot — 3 drops
Sweet Orange — 2 drops
Clary Sage — 2 drops
Lavender — 2 drops
Frankincense — 2 drops
Vetiver — 1 drop
Roman Chamomile — 1 drop (optional)
Total: 12–13 drops
Diffuse before your yoga session to signal the nervous system that it is time to shift gears. Let the scent fill the room before you step onto the mat.
Roller Bottle Blend (10ml)
A portable version to carry through your week. Apply to pulse points — inner wrists, base of throat, behind the ears — before practice, before a meeting, or any time you need to come back to yourself.
Fractionated coconut oil — fill to shoulder of bottle (approx. 8.5ml)
Frankincense — 5 drops
Lavender — 4 drops
Clary Sage — 3 drops
Vetiver — 2 drops
Bergamot — 2 drops
Roman Chamomile — 1 drop (optional)
Total essential oils: 16–17 drops (approximately 5% dilution — suitable for daily use on adults)
Roll onto wrists and pause. Bring hands to your face, close your eyes, and take three slow breaths before beginning anything. This becomes a ritual fast.
Body Oil Blend (30ml)
A nourishing blend to use after practice, after a bath, or as part of your evening nurture ritual. Massage slowly into legs, feet, and lower back — the areas that carry the most tension and respond most to grounding touch.
Carrier base (30ml total):
Jojoba oil — 20ml (absorbs well, suitable for all skin types)
Bergamot — 4 drops (use bergapten-free if applying before sun exposure)
Sweet Orange — 2 drops
Roman Chamomile — 2 drops (optional)
Total essential oils: 28–30 drops (approximately 3% dilution — safe for full body use)
Apply with slow, intentional strokes. No rushing. This is not maintenance. This is tending.
How to Use This Blend This Week
Diffuse it during your morning practice or meditation. Keep the roller on your desk and use it as a reset before transitions — before a call, before school pickup, before the part of the day that typically speeds you up. Use the body oil in the evening as your closing ritual, the physical equivalent of the mantra: I am already enough, right here.
When scent becomes part of a consistent practice, the body begins to associate it with a particular inner state. By the end of the week, a single breath of this blend will begin to bring you home before you have even tried.
Safety
These blends are formulated for healthy adults. Avoid clary sage during pregnancy. Perform a patch test before full body application of the body oil if you have sensitive skin. Keep all essential oils away from children and pets.
This post is part of The Sacred Pause, a four-week May yoga and wellness series. Each week pairs a yoga theme with an aromatherapy blend designed to carry the practice off the mat and into daily life.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Exploring Yoga Beyond the Mat with Compassion and Care
Yoga is so much more than movement—it’s a path of deep inner connection. Rooted in the ancient teachings of the Yoga Sutras, the eight limbs of yoga offer a holistic guide for living a more mindful, compassionate, and centered life.
These limbs are not steps to climb or rules to follow. Instead, they are invitations—soft, spacious ways to return to yourself.
Over the past several weeks, I’ve lovingly reflected on each limb through the lens of gentleness, healing, and everyday practice. Whether you’re new to yoga or have been walking this path for years, I hope these reflections bring comfort, inspiration, and clarity to your journey.
Samadhi: The Quiet Union A state of inner wholeness, spaciousness, and connection to all that is.
Each link above leads to a full blog post where I share how these teachings have touched my own life—through recovery, through quiet practice, and through a love of yoga that has always been rooted in softness and soulfulness.
Whether you explore one limb at a time or simply read what calls to you, may you feel supported, inspired, and reminded that you are already whole.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
Samadhi is often described as bliss, enlightenment, or union with the divine. But for me, it feels more like a soft exhale. A moment where everything falls away—and all that remains is peace. A glimmer of wholeness.
It is the final limb of yoga. But not a finish line.
Samadhi isn’t something we chase. It’s something that rises when we’ve softened, steadied, and surrendered—when we’ve tended to our bodies, breath, senses, and hearts with care.
It is the gift of presence fully realized.
The Spaciousness of Union
In Sanskrit, samadhi means “to bring together” or “to merge.” It is the merging of the individual self with something greater—a quiet knowing that we are not separate, not alone, not lost.
And yet… this experience isn’t loud or grand. It doesn’t always arrive with fireworks or certainty.
Sometimes, it feels like:
A deep moment of stillness after savasana.
A tear slipping down your cheek in meditation—without story or judgment.
A sunrise that holds you completely in its beauty.
A feeling of wholeness, even in pain.
Samadhi can be fleeting. It can last a breath, or a lifetime. But once we’ve touched it, even for a moment, we know: there is more to us than our worries, our roles, or our wounds.
There is peace underneath it all.
How I Touch Samadhi
I don’t claim to live in samadhi. But I do catch glimpses of it. Through steady practice. Through softness. Through surrender.
Sometimes, in the quiet after pranayama or meditation, I feel a shift—like I’ve slipped below the surface of doing and landed in simply being.
And that is enough.
The Gentle Arrival
Samadhi reminds us that yoga is not about striving—it is about remembering. Remembering our wholeness. Our connection to all that is. Our sacred belonging.
It’s the culmination of the eightfold path, yes—but it’s also the heart of the entire journey.
Whether you’re practicing breath, movement, stillness, or awareness, each moment is a thread leading you home.
You are already whole. Already worthy. Already deeply, beautifully connected.
Samadhi just helps you remember.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
There is a moment in stillness when effort dissolves. When the breath flows quietly, the mind softens, and the heart simply is. This is dhyana—the seventh limb of yoga.
Often translated as meditation, dhyana is more than a technique. It is a state of being. A soft, spacious awareness that arises when we’ve spent time tending the breath, steadying the mind, and drawing inward with care.
Dhyana is what happens when we stop trying to meditate and begin being with what’s here.
Meditation as a Gentle Relationship
I used to think meditation required silence, discipline, or a perfectly still mind. But over the years—and especially through pain and healing—I’ve learned that dhyana is much more tender than that.
It is sitting with yourself the way you’d sit with a dear friend: open, patient, without needing to fix or change anything.
It is staying.
In the discomfort. In the calm. In the mystery.
How I Practice Dhyana
Dhyana often arises naturally after practicing pratyahara (turning inward) and dharana (focused attention). It’s less about doing and more about allowing. About resting in awareness, however it shows up.
Here are a few gentle ways I ease into meditation:
Silent Sitting with the Breath – Simply being with the breath as it moves in and out, without needing to change it.
Loving-Kindness (Metta) Meditation – Silently offering phrases of compassion to myself and others: May I be safe. May I be well.
Guided Stillness – Using a soft voice or recorded meditation to anchor me in presence.
Open Awareness – Noticing sounds, sensations, or thoughts arise and pass like clouds in the sky.
There is no right way. No goal. Just presence.
Coming Home to Awareness
Dhyana reminds me that underneath all the doing is simply being. That the peace we seek is already within us, waiting in the quiet spaces between thoughts. It’s a returning—a homecoming to ourselves.
Even if you sit for just three minutes today, eyes closed, heart open—you are meditating.
You are practicing dhyana.
And in that stillness, something sacred stirs.
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There is something profoundly healing about choosing to place your full attention on just one thing.
In a world that pulls us in countless directions, dharana—the sixth limb of yoga—offers the gift of focus. A soft, steadying of the mind. A return to the present moment with care and devotion.
Translated from Sanskrit, dharana means concentration or single-pointed awareness. But to me, it’s less about forcing attention and more about gently gathering the scattered pieces of ourselves and bringing them back to center.
The Beauty of Gentle Focus
Dharana doesn’t require silence or stillness, though those can help. It simply asks us to be with something fully.
When I practice dharana, I often choose something simple, something I can return to again and again:
The rise and fall of my breath.
A flickering candle flame.
A word or mantra whispered slowly.
The sensation of my hands resting in my lap.
Distraction comes, of course. That’s part of being human. But dharana invites us not to judge the wandering, only to notice and begin again—with kindness.
How I Practice Dharana
As someone who lives with physical pain and deep healing, dharana has become a refuge. It helps quiet the mental chatter, soften the nervous system, and invite a felt sense of peace.
Here are some of the simple ways I invite dharana into my daily life:
Mantra Meditation – Repeating a word like peace, soham, or I am with each breath.
Focused Candle Gazing (Trataka) – Gently gazing at a candle for a few minutes, then closing the eyes and observing the after-image.
Breath Awareness – Simply staying with the inhale and exhale, letting each breath guide you back.
Mindful Movement – Moving slowly and intentionally, noticing every shift, stretch, or sensation.
Even tasks like kneading bread, watering plants, or sipping tea can become dharana when done with full awareness.
The Healing Power of Attention
Dharana reminds me that I don’t have to fix everything. I don’t have to do more. I can simply be with what is here—and that is enough.
It’s a soft practice, not a rigid one. A gentle anchoring in a moment of presence. A kind of inner sanctuary you can visit anytime, anywhere.
In a world that glorifies multitasking, choosing one thing becomes sacred.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
Pranayama: The Sacred Art of Breathing with Intention
There’s a quiet kind of magic in the breath.
It’s always with us—steady, reliable, and quietly anchoring us through each moment. And yet, so often we forget it’s even there. In my own healing and teaching, I’ve found that the simple act of breathing on purpose—what yoga callspranayama—has been one of the most powerful tools for calming my nervous system, easing pain, and coming back to myself.
Pranayama, the practice of conscious breathing, is more than a technique—it’s a remembrance. A return to rhythm. A softening.
Breath as Medicine
In Sanskrit, prana means life force. Ayama means to extend or expand. When we practice pranayama, we are gently expanding our capacity for life. We are tending to our energy, nourishing our nervous system, and offering our body a sacred exhale.
You don’t have to sit in silence for an hour or twist yourself into knots. Breath practice can be as simple as closing your eyes and taking a full, conscious inhale.
That’s the beauty of it—pranayama meets you where you are.
How I Approach Breath Work
In my own practice and when I guide others, I hold space for pranayama that feels:
Safe – Always honoring where your body is today.
Simple – You don’t need fancy techniques; you just need presence.
Soothing – Breath practices that calm, ground, and create space.
My Favorite Gentle Pranayama Practices
Here are a few breath practices I return to often, especially during times of pain, anxiety, or transition:
Box Breath (4-4-4-4) – A steady inhale, hold, exhale, and hold. A beautiful tool for calm and focus.
Three-Part Breath – Inhale into the belly, then ribs, then chest. Exhale in reverse. It brings such awareness and grounding.
Alternate Nostril Breathing (Nadi Shodhana) – A cleansing, balancing breath that soothes the mind and clears energetic blocks.
Ocean Breath (Ujjayi) – A soft, whisper-like breath that lengthens and deepens without strain.
Simple Counted Breathing (Inhale 4, Exhale 6) – A longer exhale to activate the parasympathetic nervous system and invite calm.
These aren’t strict rules or prescriptions. They’re invitations—gentle ways to turn inward and reconnect.
Breathing as a Way Home
Pranayama has taught me that the breath is more than air. It’s a bridge—a link between body and spirit. Between tension and ease. Between fear and trust.
You don’t need to fix anything. You don’t need to be anyone other than who you are in this breath, right now.
Inhale. Exhale. You’re already practicing.
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In the quiet spaces of my day, I return again and again to my mat—not to perfect a pose or chase a goal, but to remember who I am beneath the noise.
Asana, the physical postures of yoga, are more than shapes we create. They are invitations. Each one offers a chance to come home—to breathe more deeply, to feel more fully, to soften what’s been hardened.
For me, asana is not about flexibility or strength in the way the world often defines them. It’s about tenderness, curiosity, listening. Ultimately, asana is what helps me see where my mind goes and how to turn it into a gentle awareness, rather than negative comparison.
A Practice of Presence
I teach and practice asana with softness at the center. Whether I’m guiding someone recovering from injury, living with chronic pain, or simply overwhelmed by life, my intention is always the same: to offer a practice that feels like a sanctuary.
There’s something sacred about moving gently. In a world of push and hustle, slow becomes a form of resistance. In asana, we don’t force—we feel. We don’t perform—we arrive.
How I Hold Asana
When I guide others (and myself), I bring these intentions:
Let the breath lead. Movement follows breath—not the other way around.
Honor how it feels, not how it looks. Your body is wise. You can trust it.
Make space for stillness. Sometimes the real yoga happens in the quiet moments between shapes.
Adapt with love. Use the wall, a chair, or your breath. There’s no one way—only your way.
A Few of My Favorite Gentle Postures
Seated Cat/Cow – Soft waves of the spine to awaken and release.
Supported Child’s Pose – A place to rest and reconnect with the breath.
Reclined Bound Angle – A heart-opening posture that invites deep surrender.
Chair Warrior II – Empowering and accessible, meeting you where you are.
Constructive Rest – A simple shape that brings deep relief to body and mind.
Each of these poses holds space for you to explore—not to push, but to be.
Coming Home
Asana, at its core, is a conversation with your own body and spirit. When practiced with gentleness, it becomes a form of devotion. A practice of remembering that your body is not a problem to be fixed—it’s a home to be cared for.
Wherever you are on your journey—whether lying down, seated, standing, or simply breathing—your practice is enough. You are enough.
May your mat always feel like an invitation back to yourself.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
Exploring the Niyamas: Inner Practices for a More Mindful Life
Yoga is so much more than poses on a mat. At its heart, it’s a path of personal transformation, and theNiyamas—the second limb of the Eight Limbs of Yoga—offer beautiful guidance for how we can nurture our inner world.
While the Yamas help us live harmoniously with others, the Niyamas turn our attention inward. They invite us to explore discipline, contentment, and the deeper practices that lead to peace and clarity.
Here’s a look at the five Niyamas and how we can weave them into daily life:
1. Shaucha – Purity
Shaucha speaks to both outer and inner cleanliness. It’s about keeping our physical space, bodies, and thoughts clear and uncluttered. That might look like creating a calming home environment, fueling your body with nourishing foods, or practicing breathwork to clear mental fog.
Try this: Begin your day with a gentle breathing practice or tidy a small space that feels chaotic. Notice how it affects your mood.
2. Santosha – Contentment
Santosha encourages us to find peace with what is. In a world that pushes constant striving, this practice is radical. It’s not about giving up ambition, but rather about appreciating the present moment and recognizing the abundance already around us.
Try this: Pause during your day and name three things you’re grateful for—right now, as they are.
3. Tapas – Discipline
Tapas is the fire of self-discipline and transformation. It’s the motivation that helps us stay committed to practices that support growth—even when it’s hard. Tapas doesn’t mean forcing—it means showing up for yourself with dedication and integrity.
Try this: Choose one small daily habit that supports your well-being—like morning stretching or journaling—and commit to it for a week.
4. Svadhyaya – Self-Study
Svadhyaya is about deepening our understanding of who we are. It includes studying sacred texts, reflecting on our thoughts and behaviors, and turning inward with curiosity and compassion.
Try this: Journal at the end of the day. What did you learn about yourself today? How did you respond to challenges?
5. Ishvarapranidhana – Surrender
The final Niyama invites us to let go of control and trust in something greater—whether that’s the universe, God, or simply the flow of life. It reminds us that we’re not in this alone, and that surrender can be its own kind of strength.
Try this: When things feel uncertain, place your hand on your heart and say, “I trust the unfolding.”
The Niyamas in Daily Life
Living the Niyamas isn’t about perfection—it’s about intention. These inner practices help us align our actions with our values and cultivate a life rooted in peace, presence, and purpose.
They’re not rules—they’re invitations. A gentle call back to ourselves.
Which of the Niyamas speaks to you most right now? I’d love to hear in the comments or in your journal.
My favorite example of what Yoga really is comes from my first Yoga teacher training. We learned the Yoga principles make up very important aspects to the practice. The teacher shared that Yoga is best described as a bicycle wheel where only one of the spokes on the wheel has to do with the body (asana), and the rest of the spokes is how we show up in the world.
What are the Yamas?
The Yamas are best described as five guidelines or principles in which we relate to others and the world around us. Another spoke of the wheel (the Niyamas) relate to our own personal guidelines and relating to the Self. When we understand and apply these guidelines to our life we can begin to see we are truly living our Yoga.
Ahimsa
(non-violence). When I first began practicing Yoga I thought ahimsa meant I had to give up eating meat, which I did for a while. It is actually much more than that. Violence begins in our thoughts and goes outward to our actions, and our words. Violence can also relate to how we treat the Earth. Our actions have profound effects on others and the world, so living a non violent way can impact people as well as animals and plants.
Satya
(truth). Satya is truthfulness, but it’s more than just telling the truth. The word ‘sat’ literally translates as ‘true essence’ or ‘unchangeable’. One example of how living Satya exists is how we present ourselves to others and how we relate from the space of truth. For example, exaggerating facts to appear more extreme, or withholding facts to appear more pure, are acts that do not align with Satya. Also the thoughts about others and the stories we make up about others can relate to this Yama.
Asteya
(non stealing). We often think of stealing in the material sense, but this Yama is much more than that. To live asteya means we are mindful to not steal someone else’s grief by comparing it with our own grief. It also means that we do not steal someone’s celebration by becoming envious. Further, it is an honoring of one’s time and not “stealing” their resources to benefit us. Oh, and stealing their donut off their desk counts, too.
Brahmacharya
(moderation of the senses/right use of energy). In the ancient origins of Yoga this may have been interpreted as a form of celibacy, which no longer applies in our modern world of Yoga. Instead, this Yama actually can mean that we are aware of where we invest our energy. Another way to see this is directing our energy away from external desires and instead, towards finding peace and happiness within ourselves. Participating in drama and gossip is a form of energy that is not a useful place to invest in.
Aparigraha
(non-greed). This important Yama teaches us to take only what we need, keep only what serves us in the moment and to let go when the time is right. This can be in a literal sense as it relates to materialism but it can also lean towards a greediness of demands on someone else where expectations are high. Holding onto relationships, people, jobs, money and other areas can be a form of greed.
Reflecting on the Living the Yamas
We can learn that Yoga is much more than laying on the floor and creating shapes with our bodies. As we do, it is important to remember that while we are practicing the physical part of Yoga, we can infuse all of these Yamas into the time on the mat (or in a chair). For example, when we expect and demand that we have our “spot” in the yoga studio, or when we put too much focus on perfecting our headstand, or we push our bodies into pain we have just been harming, untruthful, greedy, and not using our energy appropriately.
Stacie believes that it is her life purpose to share the gift of Yoga with anyone who is willing to say yes. In addition to raising a family and being an advocate for those with disabilities, Stacie is founder of Embracing Spirit Yoga which specializes in bringing adaptive Yoga into community centers and rehabilitation clinics. Bringing her depth of compassion to the mat–or the chair–she offers students the opportunity to grow as an individual in all aspects of their life.
With over sixteen years experience, Stacie Wyatt is an experienced 500 hour Registered Yoga Teacher with Yoga Alliance, Certified Brain Injury Specialist, Certified Trauma Informed Coach, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.
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Starting a home yoga practice can be a transformative journey for your mind, body, and spirit. Starting a yoga practice at home also offers numerous physical, mental, and emotional benefits. However, like starting anything, it can be scary and uncertain. By understanding a few tips to get started, you can begin with a little more knowledge and courage.
Here are some tips for beginners:
1. Set Your Intentions
Decide why you want to practice yoga (e.g., stress relief, flexibility, strength, or mindfulness).
Keep your goals realistic and focus on enjoying the process.
2. Start Small and Simple
Begin with shorter sessions (10-20 minutes) and gradually increase duration.
Focus on basic poses like Child’s Pose, Downward Dog, Warrior I, and Cat-Cow.
3. Choose the Right Style
Explore styles like Hatha (gentle and beginner-friendly), Vinyasa (flow-based), or Yin (deep stretches).
Experiment with different classes or teachers to find what resonates with you.
4. Create a Comfortable Space
Set up a quiet, clutter-free area with enough room to stretch and move.
Use props like a yoga mat, blocks, and straps to support your practice.
5. Wear Comfortable Clothing
Choose clothing that allows free movement and doesn’t restrict your breathing.
6. Listen to Your Body
Avoid pushing yourself into pain; yoga is about progress, not perfection.
Use modifications as needed and honor where your body is each day.
7. Practice Breathing Techniques
Focus on deep, steady breathing (like Ujjayi breath) to calm your mind and enhance your practice.
Pair your breath with your movements for a meditative flow.
8. Stay Consistent
Try to practice regularly, even if it’s just a few minutes daily.
Consistency is key to building strength, flexibility, and mindfulness.
9. Seek Guidance
Consider joining a beginner’s yoga class or using online videos/tutorials.
A qualified instructor can ensure proper alignment and provide personalized tips.
10. Be Patient and Kind to Yourself
Yoga is a journey, not a destination. Celebrate small progress and enjoy the learning process.
Remember, everyone’s practice looks different—focus on your unique path.
Check out these additional tips for beginning a home yoga practice. If you don’t think you have the perfect space, maybe this article will help you get started!
Here are five basic styles of yoga, each with its unique focus and benefits:
1. Hatha Yoga
Focus: A gentle introduction to yoga postures and breathing techniques.
Best For: Beginners or those looking for a slower-paced practice.
Key Features:
Combines physical poses (asanas) with breathing (pranayama).
Emphasizes balance, alignment, and mindfulness.
2. Vinyasa Yoga
Focus: Flowing movements synchronized with breath.
Best For: Those who enjoy dynamic, dance-like sequences.
Key Features:
Smooth transitions between poses.
Often set to music, creating an energetic atmosphere.
3. Ashtanga Yoga
Focus: A structured sequence of poses performed in a specific order.
Best For: People who enjoy discipline and a physically demanding practice.
Key Features:
Follows a set series of poses.
Builds strength, flexibility, and stamina.
4. Yin Yoga
Focus: Deep stretching and relaxation, targeting connective tissues.
Best For: Those seeking stress relief, flexibility, and a meditative experience.
Key Features:
Long-held, passive poses (2-5 minutes).
Encourages stillness and introspection.
5. Restorative Yoga
Focus: Deep relaxation and stress relief through passive, supported poses.
Best For: Those seeking rest, recovery, and a calming practice.
Key Features:
Long-held poses (5-20 minutes) with extensive use of props like bolsters, blankets, and blocks.
Activates the parasympathetic nervous system for deep relaxation and healing.
Check out this for more on several styles of Yoga
If you are ready to experience gentle yoga virtually, check out my new online weekly LIVE class! All Fromm the comfort of your own home!
Stacie believes that it is her life purpose to share the gift of Yoga with anyone who is willing to say yes. In addition to raising a family and being an advocate for those with disabilities, Stacie is founder of Embracing Spirit Yoga which specializes in bringing adaptive Yoga into community centers and rehabilitation clinics. Bringing her depth of compassion to the mat–or the chair–she offers students the opportunity to grow as an individual in all aspects of their life.
With over seventeen years experience, Stacie Wyatt is an experienced 500 hour Registered Yoga Teacher with Yoga Alliance, Certified Brain Injury Specialist, Certified Trauma Informed Coach, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.
