Monthly Sadhana

By Jessica Baker RN, BSN, E-RYT 500, YTRX

Simply, yogic tradition defines Sadhana as a daily spiritual practice. Here, we will define it further as a practice to which we engage to enhance our well-being. This practice encourages us to devote time in the day directly to ourselves. There is no secret amount of time that is better than any other. You may choose to practice a 3-minute Sadhana one day and a 1-hour Sadhana the next. What is important, is that you are consistent in giving time to yourself each day. That is the real beauty here… it’s all in what you choose!

The practice focus will change with each month, providing nourishment for the mind, body and soul.

In celebration of Spring, this month’s practice will be Renewal.

Each of the following categories offer practices for Renewal. You can choose to practice one at a time or choose a favorite combination. There is no right or wrong. This is YOUR practice!

Movement:  Standing forward fold – Invite flow into your life

• Stand with legs hip distance apart, feet supported by the ground beneath you, arms comfortably at your side, head and neck in line with the spine, eyes gazing forward.
• Bring your hands to your hips. Inhale.
• On the Exhale. Move from the hips to fold your torso over your legs. Keep the spine extending as you move toward the ground.
• Once in your forward fold, take your gaze to your feet, release your hands toward the ground. Breathe gently, inhaling and exhaling.
• When ready, bring your hands back to your hips. Keeping the spine straight, gently rise back to standing.
• Repeat 3-5 times.

Meditation:  When I let go of what I am, I become what I might be

• Sit in a comfortable chair with your back supported and both feet flat on the ground. Hands resting in your lap. Breathing gently, close your eyes.
• As an alternative position: Lay flat on your back on a comfortable surface with your knees bent and your feet planted. Maintain the natural curvature of your spine as you connect with the surface below you. Rest your hands on your abdomen. Breathing gently, close your eyes.
• Continue breathing gently. Silently repeating “When I let go of what I am, I become what I might be”

Breath: Lotus Breath – A gentle breath to energize the body and clear stagnation

• Come to a comfortable seated position. Place a folded blanket under your seat to allow for greater ease as you elongate the spine.
• Bring your hands together at heart center, then shift your hands into Lotus Mudra: Keep the heels of your palms touching, your pinky fingers touching and your thumbs touching as you peel the palms of your hands, index, middle and ring fingers away from one another. The three middle fingers of each hand blossom away from one another like a lotus flower in bloom.
• As you inhale through your nose, open your fingers wider. Exhale with a clearing sigh through your lips to bring your fingers back together as if sealing the flower back into a bud.
• Repeat this breath and hand movement 3-5 times.

Journal: Spring – A season of renewal and growth

• Tap into your senses. Describe the sights, sounds and smells of early spring.
• How does your body feel with the change of the season? What does it need more or less of?
• List 10 small things that bring you joy in spring.
• Reflect on a recent experience that sparked creativity in you.

Please feel free to comment on a practice focus you would like to explore in the coming months.

And remember, this practice is not about perfection. You are enough.

If you liked this post check out this one about redefining anxiety!

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