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.
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There’s a quiet moment in practice—a soft pause—when we begin to draw inward. The world continues on around us, but something shifts. We are no longer reaching out. We are returning home.
This is pratyahara.
Often described as the withdrawal of the senses, pratyahara is less about escaping the world and more about creating space to listen—to yourself, to your breath, to the silence that speaks beneath the surface.
The Art of Gentle Withdrawal
In a culture that celebrates constant input, pratyahara invites the opposite: stillness. It’s the conscious choice to soften your gaze, to lower the volume, to turn your attention inward—not with resistance, but with reverence.
For me, pratyahara often shows up in the smallest ways:
Pausing before I respond.
Stepping away from screens.
Resting my eyes in meditation or supported savasana.
Noticing the wind on my skin or the rhythm of my own heartbeat.
It’s not about ignoring the senses. It’s about shifting where we place our attention.
How I Practice Pratyahara
Like all the limbs of yoga, pratyahara is a living, breathing practice. Some days it’s more formal; other days it’s a quiet decision in the middle of daily life. Here’s how I gently invite it into my own rhythms:
Guided Relaxation or Yoga Nidra – A sacred practice of conscious rest and internal awareness.
Soft Eye Gaze or Eye Pillow – Letting the eyes rest to encourage inward reflection.
Intentional Silence – Even just 5 minutes of quiet each day can recalibrate the nervous system.
Unplugged Walks in Nature – Tuning in to the breath and the heartbeat instead of the noise.
Pratyahara reminds me that I don’t need to chase peace outside myself. It’s already here, waiting in the stillness.
A Loving Return to Yourself
In many ways, pratyahara is the bridge between the outer world and the deeper practices of meditation and contemplation. It’s where we begin to turn the dial down on distraction and up on truth. On presence. On peace.
Even just one mindful breath taken with intention is a form of pratyahara.
So the next time the world feels too loud, too fast, or too much—close your eyes. Come home. The sacred lives there.
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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.
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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.
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.
Balancing Your Energy: An Introduction to Chakras, Crystals, Essential Oils & Yoga
In our fast-paced world, it’s easy to feel disconnected from ourselves—physically, emotionally, and spiritually. One gentle way to restore harmony is by tuning into the chakra system, the body’s energetic centers. This ancient system reminds us that healing often begins within, and that we are whole, vibrant beings made of energy, breath, and intention.
The chakras are seven main energy centers that run along the spine, each associated with specific emotional and physical states. When energy flows freely, we feel balanced and alive. When blocked, we might notice tension, fatigue, or emotional overwhelm.
Here’s a simple guide to each chakra—and how yoga, essential oils, and crystals can support balance and well-being:
Root Chakra (Muladhara)
Theme: Safety, stability, grounding
Yoga: Child’s pose, mountain pose
Oil: Vetiver, patchouli
Crystal: Red jasper, hematite Try standing barefoot on the earth and breathing deeply to feel grounded.
Sacral Chakra (Svadhisthana)
Theme: Creativity, pleasure, emotional flow
Yoga: Hip circles, goddess pose
Oil: Sweet orange, ylang ylang
Crystal: Carnelian Place a warm compress on your lower belly and breathe into your creative center.
Solar Plexus Chakra (Manipura)
Theme: Confidence, personal power
Yoga: Warrior II, boat pose
Oil: Lemon, ginger
Crystal: Citrine, tiger’s eye Use empowering affirmations like: “I am strong. I am capable.”
Heart Chakra (Anahata)
Theme: Love, compassion, connection
Yoga: Cobra pose, heart openers
Oil: Rose, geranium
Crystal: Rose quartz, green aventurine Place your hand on your heart and take three long breaths of love and kindness.
Throat Chakra (Vishuddha)
Theme: Communication, truth, expression
Yoga: Neck rolls, shoulder stand (modified)
Oil: Peppermint, eucalyptus
Crystal: Blue lace agate, aquamarine Journal your truth or speak an affirmation aloud.
Third Eye Chakra (Ajna)
Theme: Intuition, insight, inner wisdom
Yoga: Child’s pose, supported forward fold
Oil: Clary sage, frankincense
Crystal: Amethyst, lapis lazuli Meditate with your eyes closed and bring attention to the space between your eyebrows.
Crown Chakra (Sahasrara)
Theme: Spiritual connection, oneness
Yoga: Meditation, seated stillness
Oil: Lavender, sandalwood
Crystal: Clear quartz, selenite Practice stillness and visualize a gentle light above your head.
You don’t need to do everything all at once. Start small. Choose one chakra to focus on this week—use a crystal, diffuse an oil, or add a mindful movement. Energy healing is a journey, and the more we tend to our energy body, the more vibrant and aligned we feel. I have a full breakdown of each chakra that includes a yoga practice, discussion, and tips for balancing.
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.
When the Mat Meets the Moment: How My Yoga Practice Is Evolving Through Surgery and Recovery
For years, yoga was my sanctuary—a sacred space where I found strength, flexibility, and healing. My mat traveled with me through seasons of growth, loss, celebration, and quiet introspection. But recently, that relationship has shifted. After multiple hip surgeries (with two more on the horizon), my yoga practice is no longer about pushing boundaries or mastering poses. It’s about listening, softening, and surrendering.
These days, my practice looks very different. It’s slower. It’s quieter. It often begins in a chair or even in bed. There are times when I simply breathe with intention or gently move my arms while seated. And you know what? It’s still yoga. In fact, it’s some of the most profound yoga I’ve ever experienced. The essence of the practice—presence, compassion, and connection—has only deepened.
This shift has humbled me in the most beautiful way. I’ve let go of what I thought yoga “should” look like and embraced what it needs to be for my body right now. Some days it’s breathwork. Other days, it’s lying in stillness and offering gratitude for what my body can do. It’s become a dialogue between me and my healing—not a performance.
In my new YouTube video, I’m sharing a glimpse into this evolving journey—how I’m adapting my practice to meet my body where it is and finding peace in the process. Whether you’re healing, aging, or simply rethinking what yoga means to you, I hope this encourages you to honor your practice in whatever form it takes.
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.
The Spirit of Spring: Awakening to Possibility Through Yoga & Mindfulness
As the earth awakens from its winter slumber, spring invites us to embrace renewal, growth, and transformation. Just as nature begins to bloom, we too have an opportunity to step into a fresh season of possibility. Through yoga, mindfulness, and intentional living, we can align with the energy of spring and choose to create our best life—one breath, one movement, and one conscious choice at a time.
Renewal Through Yoga
Spring reminds us that change is both necessary and beautiful. In our yoga practice, we can mirror this renewal by shifting our focus toward heart-opening postures, energizing flows, and deep, cleansing breaths. Poses like Warrior II, Tree Pose, and Cobra encourage stability while inviting expansion—just like the budding trees reaching toward the sun.
Consider stepping onto your mat with the intention of shedding the old and welcoming the new. What no longer serves you? What beliefs, habits, or limitations can you release, making space for growth?
Mindfulness: Planting Seeds of Intention
Mindfulness in spring is about presence and possibility. Just as gardeners plant seeds with care, we can plant seeds of intention in our own lives. Through meditation and self-reflection, we cultivate awareness of what we truly desire.
Try this simple Spring Awakening Meditation:
Find a comfortable seat or lie down.
Close your eyes and take a deep inhale, imagining fresh spring air filling your lungs.
Exhale, releasing anything heavy from the past season.
Picture yourself standing in a vibrant garden. What are you planting for this new season? Joy? Strength? Inner peace?
With each breath, visualize these seeds growing, nourished by your intention and daily actions.
Choosing to Create Our Best Life
Spring is not just about external change—it’s about the choices we make to fully embrace life. We are constantly given the opportunity to rewrite our story, to step into joy, purpose, and authenticity.
What can you say YES to this season? Where can you let go of fear and step into trust? How can you nurture yourself like the sun nurtures new blooms?
By moving with the rhythms of spring, practicing yoga with intention, and embracing mindfulness in our daily lives, we create the space to grow into our fullest, most radiant selves. Let this season be a reminder: you have the power to bloom, to transform, and to create the life you desire—one mindful moment at a time.
Valentine’s Day often brings thoughts of romantic love—chocolates, flowers, and expressions of devotion. But beneath the surface of this holiday lies a deeper opportunity: to embrace unconditional love—both for ourselves and those around us.
True love is not just about how we feel toward others when things are easy. It is also about how we show up when things are challenging, how we extend grace, and how we honor the journey that has shaped us into who we are today. This Valentine’s Day, let’s shift our focus from external validation to the profound practice of unconditional love—a love that embraces growth, imperfections, and the beauty of being human.
Honoring Your Journey: The Path to Love
Before we can truly offer unconditional love, we must first acknowledge and honor our own path. Life’s experiences—both joyful and painful—have shaped our capacity to love. Every heartache, every challenge, every lesson has deepened our understanding of what it means to care for others and ourselves.
Rather than looking back with regret or resentment, we can choose to see our past as a teacher. What if we thanked our journey for expanding our hearts? What if we recognized that even the hardest moments have brought us closer to the love we seek?
Reflection: Take a moment to consider: How has your past shaped the way you give and receive love today? What lessons has your heart learned along the way?
The Practice of Giving Unconditional Love
Unconditional love is love without expectations, without the need for anything in return. It is choosing love even when it’s hard. It’s showing up for someone on their worst day or offering patience when you’re frustrated. It’s giving kindness even when it’s not reciprocated.
Here are some ways to practice unconditional love daily:
Listen with your whole heart – Let someone feel truly heard without the need to fix or advise.
Offer grace – Remember that everyone is doing the best they can with what they know.
Be kind to those who challenge you – Love does not mean condoning harmful behavior, but it does mean releasing resentment and choosing peace.
Celebrate others without comparison – Love is abundant, and another’s light does not dim your own.
Self-Love as the Foundation
We cannot pour from an empty cup. If we do not first offer unconditional love to ourselves, how can we extend it fully to others?
This means letting go of self-judgment, embracing our imperfections, and treating ourselves with the same kindness we give our loved ones.
Ways to Cultivate Self-Love:
Speak to yourself with compassion instead of criticism.
Take time to do things that nourish your soul—yoga, journaling, time in nature.
Set healthy boundaries to protect your peace.
Forgive yourself for past mistakes.
A Heart-Opening Practice for Love
To close, here’s a simple mindfulness practice to open your heart and cultivate love:
Find a comfortable seat and close your eyes. Place one hand over your heart.
Breathe deeply. With each inhale, imagine love filling your heart. With each exhale, release any judgment or resistance.
Repeat silently: “I am worthy of love. I give love freely. I receive love openly.”
After a few minutes, bring to mind someone you wish to send love to. Picture them surrounded by light, and silently offer, “May you be happy, may you be at peace, may you feel loved.”
Open your eyes and carry this love with you throughout your day.
For a lovely chair yoga practice to compliment unconditional love, visit my new video.
Love Without Limits
This Valentine’s Day, let love be more than just a fleeting celebration—it can be a lifelong practice. By honoring our own journey, offering love without conditions, and embracing self-compassion, we create a world where love is abundant, healing, and infinite.
The greatest gift we can give—to ourselves and others—is love without limits. ??
February is a month of transition, love, and quiet resilience. The shortest month of the year, it carries the lingering stillness of winter while hinting at the promise of spring. It’s a time for warmth in small moments—steaming mugs of tea, cozy blankets, and heartfelt connections.
Symbolically, February is tied to love and self-compassion, with Valentine’s Day reminding us to nurture not just relationships with others, but also with ourselves.
Nature remains in hibernation, yet subtle shifts begin—a slightly longer day, a gentler breeze, the first signs of renewal. February teaches us to embrace patience, self-care, and the quiet beauty of growth beneath the surface.
A Month of Self-Love & Sweet Moments
February is a great time to focus on heart centered thoughts and actions. For many this includes showering others with love. This is also a great time to love on yourself. This month, I intend to plan a lot of fun online offerings around what it really means to live a heart centered life.
What is Heart Centered Living?
Heart-centered living is a way of approaching life with awareness, compassion, and authenticity. It means making choices based on love, kindness, and inner wisdom rather than fear, external pressures, or ego-driven desires. When you live heart-centered, you prioritize emotional well-being, meaningful connections, and alignment with your true values.
Some key aspects of heart-centered living include: Self-awareness & intuition – Listening to your inner voice and making choices that align with your soul’s truth. Compassion & kindness – Treating yourself and others with understanding, love, and non-judgment. Gratitude & presence – Appreciating the present moment and cultivating a sense of joy in everyday life. Authenticity – Living in alignment with who you truly are, without pretending or people-pleasing. Connection – Prioritizing deep, meaningful relationships with others and the world around you.
Final February Thoughts
As we enter into this finally month of winter and focus on love, let’s remember these simple ways to practice self love.
Self-Love Reminder: You deserve rest. You deserve joy. You deserve to treat yourself the way you would a dear friend.
Have a Mindful Treat: Whether it’s a piece of dark chocolate, a homemade baked good, or a warm cup of cocoa, take a moment to truly savor something sweet—without guilt, just love.
Gentle Affirmation Practice: Try placing a hand over your heart, closing your eyes, and whispering: “I am worthy, enough and I am loved.”
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.
