Friday, June 21st is World Yoga Day! Whether you’re a regular yogi or have never stepped foot on a yoga mat, celebrating World Yoga Day is accessible to everyone. Yoga, stereotypically thought of as sweating profusely while you hang out in downward dog, is so much more than a physical practice. It can be done anywhere, anytime.
Try one of these activities to boost your overall mood, increase your mental wellbeing, and practice your yoga.
Meditate
People who regularly meditate might not realize that they are practicing one of the limbs of yoga. It’s existed for centuries, but, with apps like Headspace and so many celebrity and CEO supporters, meditation has recently gone mainstream.
Take 5 to 10 minutes to practice or begin your own meditation practice. Not sure where to begin? Use this guide to help you or try this free beginner’s meditation.
Practice an Activity with No Attachment to the Result
The concept of forgoing attachment – aparigraha – is an important one in yoga. It’s the idea that you shouldn’t stake your ego or self-worth on your ability to do certain tasks. For most creative endeavors, it’s necessary to shut out external voices or hopes for the finished result and just do.
You should approach a physical yoga practice with this mentality, but it works for any activity. Go for a run without caring about pace or distance. Practice an instrument, draw a picture, write a poem. Explore one active or creative endeavor without worrying about the end result.
Do Something Kind for Yourself or Someone Else
The yoga principal ahimsa calls yoga practitioners to commit to non-violence. Take this one step further and commit to an act of kindness towards yourself or someone else. This can mean doing an act of self-care like getting a massage or doing a face mask at home, or it could be giving someone a compliment or smiling at someone you pass on the sidewalk. Try to think in small, nonmaterial ways.
Take some time for self-improvement
In yoga, the idea of self-study – referred to as the fourth niyama Svadhyaya – means continual learning about yourself and getting to know yourself. Some of the best ways to do this can be journaling in a notebook, writing down feelings, thoughts, big picture ideas, or goals you have. If you’re not sure where to start, here are three easy journal prompts you can do in bullet list form:
- Accomplishments in your life and how they make you feel
- Things you want to accomplish over the next year, five years, and ten years and why
- Ways you want to grow or learn
Self-study can also be learning more about yourself by way of reading or listening. Podcasts are an excellent way to engage in self-assessment and open your mind to new possibilities and untapped potential. After you read or listen, spend some time reflecting or journaling about what you absorbed.
Make a Gratitude List
Santosha, the yoga sutra meaning contentment, is about finding ways to be content in the present moment and in your life, exactly the way it is now. It’s not about settling or not setting goals; rather, the idea is to find inner contentment and happiness as you pursue bigger dreams.
You’ve probably heard about the gaining popularity of gratitude journaling. Practicing gratitude can improve your health and happiness. If you’ve never written a gratitude list, try it now. Make a list of 5 to 10 things you are grateful for in your life.
What I find helpful is to start with very small items. I look around the room or space I’m in and write down things I’m grateful for around me. Often, it’s the simplest things that can make us feel grateful.
Do a Breathing Practice
A type of meditation, but less intimidating for beginners, is taking time for a breath practice. Breath and consciousness are connected; if we can control the breath, we can begin to control the mind. You can do this without moving, without even closing your eyes. If you’re ever experiencing anxiety, focus on the breath.
Some options:
- Take 20 slow inhales and exhales
- Breathe in for the count of three, hold for the count of three, exhale for the count of three, hold for the count of three (option to use four, five or six seconds if you like)
- Press one nostril closed with your thumb. Take an inhale. Release your thumb and press the other nostril closed with your index finger. Exhale. Repeat for one to three minutes.
Take a Walk or Hike Alone, without headphones
Pratyahara refers to the control of the senses, possibly by temporarily suppressing one or several of the senses. When we close one sense, we allow the opportunity for others to strengthen.
Do you often walk or run with headphones? If so, unplug today. Spend some time outdoors, alone, without speaking or listening to anything. Allow yourself some quiet time to simply be and move.
Have a Talk with a Close Friend or Family Member
Dharma talks were one of my favorite part of yoga teacher training. The entire class would sit together and speak freely about our personal histories, about our fears and challenges and hopes for the future.
But you don’t need to be in yoga teacher training to have these kinds of talks. Call or meet up with your partner, a close friend or family member – no texting! – and be present with them. Let the conversation go where it wants while allowing yourself to be vulnerable and giving your loved one space to do so too.
I hope you find these mindfulness practices helpful. Happy World Yoga Day!
