Monthly Sadhana – November

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 wellbeing. 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 November, this month’s practice will honor your Inner Goddess.

Each of the following categories offer practices to honor you Inner Goddess. 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:  Embrace your inner goddess by practicing Goddess Pose. Goddess pose symbolizes the power & strength of our divine feminine energy. This pose will connect you to your energetic center: the space just beneath and behind your navel.

• Start by standing with your feet hip distance apart. Spine strong and tall. Gaze Forward. Arms at your side. Take a few deep breaths. (Mountain Pose)
• Inhale and place your hands on your waist. Now exhale as you widen your stance by stepping each foot out toward the width of your mat.
• Keeping your hands on your waist, turn your heels in toward your body. You will notice your toes are now pointing toward the corners of your mat.
• Inhale, roll your shoulders back, and draw your navel into your spine. Now exhale and slowly bend your knees coming into a squat. (Protect your knees: Observe your knee position and make sure they are not extended over your ankles. Rather, they should be aligned.)
• Press into the 4 corners of your feet. Keep your pelvis tucked in and the front of your body lifted. Your hands remain on your waist.
• Once you’ve found balance with your lower body, open your arms out to the side and bend your elbows to 90 degrees, palms facing forward. (Your arms will resemble the letter L. Also known as Cactus Arms)
• Stay here for 5 cycles of breath. Inhale and exhale. Inhale and exhale. Keep the spine strong and your gaze forward.
• To release, exhale and bring your hands back to your waist. Now inhale and straighten your knees. Walk your feet back to hip distance and find yourself once again standing in Mountain Pose.
• Repeat this cycle 3 times.

Meditation: Make a pledge to yourself. Commit to staying true to your pure authentic self. There is no need to sacrifice what you have become to fit into someone else’s mold. The light inside us shall never be dimmed. Live each day like the goddess you are.

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. Now place your hands over your heart. Repeat silently or aloud, “I am worthy of all I desire.”

Breath: Warrior Breath – A bold, energizing & assertive breath.

1. Sit comfortably: either cross-legged or on your knees.
2. Inhale and bring your arms overhead, fingers pointed toward the ceiling.
3. Make fists with your hands. Bend your elbows and pull your bent arms powerfully down toward the ground while exhaling through the mouth “HA”.
4. The “HA” sound should be bold and assertive!
5. REPEAT – Inhale and bring your arms back overhead, fingers pointed toward the ceiling. Make fists with your hands. Bend your elbows and pull your arms powerfully down while exhaling through the mouth “HA”.
6. Repeat cycle 10 times.

Journal: Honor your inner goddess – Tap into your divine feminine energy and practice self-love.

What is your heart’s deepest desire? List 5 things you can do to align with it.

How do you practice self-compassion? Think of 1 area in your life where you can be gentler and forgiving. List 3 actions you can do today to provide kindness to that area of your life.

Imagine yourself as a powerful goddess. How would you speak and carry yourself?

What are personal qualities that make you feel blissful, beautiful and confident?

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. Progress is the only goal. You are enough.

If you liked this post, check out our last monthly Sadhana!

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