Get the Most Out of Your Yoga Practice

Yoga is usually thought to be a very physical thing. You show up for a class expecting to move through a few stretches, maybe breathe a little deeper than usual, and end with a well-earned savasana at the end. While that physical practice can feel amazing, yoga is so much more than flexibility and strength.

Yoga originated in India over 5,000 years ago and was designed to be practiced alongside any religion or lifestyle. It’s not meant to replace your beliefs — it’s meant to deepen your awareness, your compassion, and your connection to yourself and others. At its heart, yoga is about unity: bringing your body, mind, and spirit into alignment.

The foundation of this path is known as the Eight Limbs of Yoga, outlined in the ancient text the Yoga Sutras of Patanjali. These limbs act as a guide for living a meaningful, balanced life. When you look closely, you may even notice similarities between these teachings and those found in major religions, including Christianity. They are universal truths about how to live well.

Let’s move through these limbs in a meaningful way.

1. Asana – The Physical Practice

When most of us think of yoga, we think of asana — the postures. In the Yoga Sutras of Patanjali, asana is described as a posture that is “steady and comfortable.”

That might surprise you. Steady and comfortable? Not pretzel-like and Instagram-worthy?

Asana was originally intended to prepare the body for meditation. Today, it still does exactly that. When you move your body with intention, stretch tight muscles, and build strength, you’re clearing distractions. You’re learning how to sit with sensation. You’re training your mind to stay present.

That moment when your legs are shaking in Warrior II and you choose to breathe instead of quit? That’s yoga. That resilience carries into everyday life through difficult conversations, long workdays, and stressful situations.

2. Yama – How We Treat Others

Yama refers to social ethics or how we show up in the world.

It includes:

• Ahimsa (non-harming) – Choosing kindness over criticism, toward others and yourself. This might look like speaking gently to your body instead of tearing it down.

• Satya (truthfulness) – Being honest in your words and your actions. Admitting when you’re overwhelmed instead of pretending you’re fine.

• Asteya (non-stealing) – Not taking what isn’t yours, including someone’s time or energy. Showing up on time. Giving credit where it’s due.

• Brahmacharya (moderation) – Finding balance instead of excess. Not burning yourself out. Knowing when to rest.

• Aparigraha (non-attachment) – Letting go of what no longer serves you, old grudges, unrealistic expectations, or the need to control everything.

The Yamas are deeply practical. They show up in traffic, in relationships and at work. They’re about integrity.

3. Niyama – How We Treat Ourselves

If Yama is about our relationship with the outer world, Niyama is about our inner world.

It includes:

• Saucha (purity) – Keeping your body and mind clear. Maybe that’s drinking more water, decluttering your space, or limiting negative self-talk.

• Santosha (contentment) – Practicing gratitude for what is, instead of constantly chasing what’s next.

• Tapas (discipline) – Showing up even when you don’t feel like it. Choosing growth over comfort.

• Svadhyaya (self-study) – Reflecting on your patterns. Journaling. Learning. Asking yourself hard questions.

• Ishvarapranidhana (surrender) – Letting go of the illusion that you control everything. Trusting in something bigger than yourself, however you define it.

The Yamas and Niyamas together are like a moral compass. Similar to the Ten Commandments when broken down into daily practice, they guide behavior in a way that fosters harmony and peace.

4. Pranayama – The Power of Breath

“Prana” means life force. Pranayama is the regulation and expansion of that life force through breath.

Think about how your breath changes when you’re stressed, it becomes short, shallow and tight. Now think about how it feels when you’re calm, it’s slow, steady and full.

By consciously working with the breath, you influence your nervous system. You create space between stimulus and response. You give yourself a moment before reacting.

That deep inhale before responding when you’re frustrated? That’s pranayama in real life.

5. Pratyahara – Turning Inward

Pratyahara is often described as the withdrawal of the senses. In today’s world of constant notifications, noise, and stimulation, this limb feels more relevant than ever.

It’s choosing to put your phone down.
It’s sitting quietly in your car before walking into your house.
It’s noticing your thoughts without chasing them.

Pratyahara teaches us that peace doesn’t come from controlling the outside world, it comes from regulating our response to it.

6. Dharana – Focused Concentration

Dharana is the practice of concentration or holding your attention on a single point.

Have you ever been so immersed in something that time seemed to disappear? Reading a book. Creating art. Watching the ocean.

That steady focus is dharana.

On the mat, it might be fixing your gaze on one spot during balance poses. Off the mat, it’s doing one task at a time instead of multitasking your way to becoming overwhelmed.

7. Dhyana – Meditation

If dharana is focus, dhyana is sustained meditation, an uninterrupted flow of awareness.

It’s that quiet space where thoughts pass through but don’t grab your attention. Where you feel grounded and steady even if life is moving quickly around you, think sitting on a bench in a subway.

Meditation doesn’t require a serene setting devoid of distractions. It can happen during a walk, in prayer, or whilst washing dishes. Moments of internal quiet.

8. Samadhi – Unity and Inner Peace

Samadhi is the culmination of the other limbs, a state of deep contentment, joy, and unity.

It’s not about escaping life. It’s about fully inhabiting it without ego, without grasping, without constant striving. Actions are performed without motive.

While this may sound unattainable, small glimpses of samadhi happen more often than we think. It’s moments of awe in nature, profound connection with another person, or overwhelming gratitude. At its core, it’s pure joy.

Bringing It All Together

As you can see, Asanas, Pranayama, the Yamas and Niyamas offer tangible, everyday guidance, while the later limbs, Pratyahara, Dharana, Dhyana, and Samadhi, unfold more gradually through practice and patience.

Don’t let that discourage you.

Yoga is not about perfection and neither is progress. It’s about awareness. It’s about noticing when you fall short and choosing to try again. It’s about allowing your physical practice (asana) to become a gateway to something deeper, a way of living.

Whether you begin with breathwork, ethical reflection, meditation, or simply committing to show up on your mat consistently, each limb supports the others. Together, they transform yoga from something you do into something you embody.

This is just a starting point. If one limb resonates more strongly with you, lean into it. Read about it. Reflect on it. Practice it in small, consistent ways.

Because yoga was never meant to be just a workout, it was meant to be a way to enlightenment.

I hope this brings you love, light and peace.

Namaste,

Anna

2025, What to Take, What to Leave

Since the beginning of the year, I’ve been in a mood of renewal. Reflecting on what hobbies, habits, and lifestyles I want to cultivate in 2026 and what I will leave in 2025.

What I’m Taking and Leaving in 2026

The start of a new year always brings a quiet invitation to pause. Not to overhaul everything or become a brand-new person overnight, but to take inventory. To notice what feels nourishing, what feels heavy, and what no longer fits the season I’m in.

As I move into 2026, I’m realizing that growth isn’t just about adding more habits, more goals, or more versions of myself. Sometimes it’s about gently setting things down. This year, I’m choosing to be intentional about what I carry forward and what I leave behind.

What I’m Taking with Me Into 2026

Hobbies that bring presence.
I’m keeping the things that help me feel rooted in the moment. The hobbies that help be to be present in the moment. Movement that feels like exploration rather than performance. Creative practices I can return to without pressure to be “good” at them. These are the moments where I feel most like myself, and I want more of that this year. For me, this has been yoga, hiking and painting.

Habits that support my energy.
In 2026, I’m taking habits that feel sustainable. Routines that are flexible, life is never stagnant, and rest that’s treated as essential rather than optional. I’m learning to listen more closely to my own body instead of forcing myself into a system that focuses on productivity. The goal isn’t burn out, it’s balance and loving kindness for myself. I’ve decided to give myself grace, like I would for someone else. This has translated into purchasing a climbing gym membership, sleeping when I need to (7:30am counts as sleeping in when you normally wake up at 5 am!) and having a balance of nights spent with others and nights to myself.

Lifestyles that feel aligned.
I’m choosing a life that reflects who I am now, not who I used to be or who I thought I should become. That means prioritizing community, simplicity, and supporting the things that I’m passionate about NOW. It means leaving space in my schedule and valuing depth over constant motion. Alignment, for me, looks more subtle than it used to through actions like saying no before my plate becomes too full, acknowledging the root cause for certain feelings, and being honest about when I need a break.

What I’m Leaving Behind in 2025

Hobbies that feel like obligation.
I’m letting go of activities I’ve been holding onto out of feelings of obligation or identity attachment. Just because something once brought joy doesn’t mean it has to stay forever. I’m giving myself permission to release hobbies that feel heavy or forced, even if they once mattered a lot.

Habits that drain more than they give.
This year, I’m leaving behind all-or-nothing thinking. The cycles of overcommitting, overconsuming, and overcorrecting. I don’t want habits that require constant discipline to maintain, only ones that support me on both good days and hard ones. Every day is different and the goal is to be better than you were yesterday.

Lifestyles built on external expectations.
I’m stepping away from urgency, comparison, and the need to be constantly available. I’m done shaping my days around what looks impressive from the outside. In 2026, I want my life to feel honest, not performative.

How I’m Deciding What Stays and What Goes

I’m asking myself simple questions:

• Does this give me energy or quietly take it away?

• Do I feel more grounded or scattered afterward?

• Does this align with who I am, not just who I’ve been?

I’m also reminding myself that it’s okay to change my mind. Growth isn’t linear, and clarity often comes from trying, releasing, and trying again.

Making Space for What’s Next

Letting go isn’t a loss, it’s an opening. By releasing what no longer fits, I’m making room for new ideas, deeper connections, and space for myself. I don’t need to know exactly what the future will bring. I just want to create the space to receive it.

A Closing Reflection

If you’re entering the rest of the year feeling unsure or confused, you’re not behind, you’re evolving. Maybe this is your invitation to make your own “take and leave” list. Not as a rulebook, but as a reflection. A chance to look at what is and isn’t working in your life and how you want to make change.

You’re allowed to change.
You’re allowed to outgrow things.
You’re allowed to choose a life that feels like it’s yours.

And that feels like a good way to spend 2026.

Cause nothing will change unless you do.

Begin to Journal

Winter is the best time to begin your journaling journey. Slowing down and spending more time inside gives us the perfect time to look inward and begin to notice things about yourself. This time of self-reflection can help you discover yourself, if you choose to give it that power. Journaling, whether that is strictly writing down how you're feeling or expressing yourself through art is a great way to look inward. The most important thing about journaling, just like anything else is consistency. You can't do something once and expect change. It's a process that can be hard to commit to sometimes. But studies show that if you do something for just 60 days (2 months), it becomes a habit that is hardwired in your system. So here are some ways to start journaling for the next two months, let's keep each other accountable.

Step One:

Find a journal that you like working in. Do you prefer bigger or smaller notebooks? Lined, dotted or blank? Maybe a pre-made journal with prompts like this one. Then get some fun pens or markers and run with it!

Step Two:

When do you feel more creative or willing to write down/draw your feelings?

Maybe mornings work better for you. Or you're a night owl and tend to have creative energy then (this is me). Choose a time that you are usually free to journal and stick with it. The consistency will help you fall into this habit a little easier.

Step Three:

Create a space that you can go to journal. Ideally, this is a table of sorts that has all your art supplies or stationery. Make this space cozy with mood lighting, a candle and a comfy chair. Create a space you'll WANT to be in. Having a space that is dedicated to art will put you in the mindset to journal whenever you are there.

Step Four:

Now that you have a journal, a set time, and a cozy space, what do you write about? Yes, writer's block can inflict people that are simply writing about themselves too. It's hard to even know where to begin but here are some prompts to get you started and then from there, the world is your oyster, make it your own.

• How do I tend to cope with stress?

• What is something that made me smile today?

• What are three things I noticed while commuting today?

• Who is one of my mentors right now and why?

• In what ways do I feel loved right now?

• Describe a moment that I felt at peace today.

• What is some advice I would give to my younger self? (take that advice)

Let's keep each other accountable. Tell your friends and family about things that you have journaled about recently. How did you feel over the holiday season when your aunt Charlene didn't like your mashed potatoes? What did it inspire you to write about? Normalizing journaling and telling others about your routine will ensure that you keep doing it. Who knows, maybe they’ll start to journal too.

Happy journaling!

Anna :)