A journey to find love and joy on your yoga mat
24 days dedicated bringing more love and joy into your yoga practice. I often hear from my students that they are working towards something in yoga. That’s fine: yoga supports us on our individual journey. But I would love to hear more often, that you enjoy your yoga practice, that you have fun on your mat. I also believe that yoga has the power to cultivate self-compassion. So let’s go on an exploration journey together.
DAY 1 – INTRO: THE WHY OF THE YOGA ADVENT CALENDAR
DAY 2 – PRANAYAMA FOR THE HEART
Welcome to Day 2 of the Yoga Advent Calendar. Today we will practice Padadirsasana together – It’s an easy breath meditation that supports you in connecting to your heart. Feel the waves of your breath moving in your chest, exploring your heart space in its dimensions. The heart chakra (Anahata) is associated with self-compassion, empathy, and love. So let’s bring more loving, caring energy into our yoga practice. Enjoy!
DAY 3 – YOUR OWN SPARK
Welcome to Day 3 of the Yoga Advent Calendar. Yesterday you set an intention for your yoga practice and rooted that wish in your heart space. The idea for today is to pick an object that symbolizes your intention. It can be a candle, flower, shell, etc. Place your symbol in front of your mat and take it as a reminder to practice with your intention in a loving, caring way. For me personally, it’s often a practice of Ahimsa – The idea of non-harming in yoga. It means for me calming down the judging voice and tap more into the pleasure of movement.
DAY 4 – INTUITIVE YOGA / CAT DANCE
I’m excited because it’s my favorite 😍 Having your cat/ cow as a base you start into exploring your movement, guided by your intuition and joy. And probably you end up dancing on your mat. Have a look and enjoy yourself!
DAY 5 – HEART OPENING & GROUNDING
Find your roots to expand your heart space. I usually find it tricky to go into a heart opening practice without the right preparation. So these asanas are rather earthy, stabilizing and create a sense of grounding and support. First, focus on your sit bones/ feet on the ground to experience the earth quality. And from there, you travel with your awareness further up the spine, connecting to your heart and maybe finding more space or a slight uplift at your heart center. Find a gentle and joyful exploration to support your cultivation of self-love 💚 The presented Asanas are a variation of camel, chair pose, tree, and bridge. Enjoy!
DAY 6 – FINDING YOUR INNER LIGHT
I definitely can feel the grey weather we currently have in Berlin affecting my mood. So great timing for Sat Yam Meditation. It’s all about finding your light and uplift from within as you imagine warm, soft light moving in your heart space. Enjoy!
DAY 7 – HIPS & HEART
I’m sharing with you my favorite yoga pose of the months: Lizard 💚 It’s awesome because it’s designed to stretch the psoas muscle which is the physical manifestation of the connection of hips and heart. What about this connection? It allows us to safely open up our heart space from a well-rooted place. As it’s a mild backbend the pose supports a fuller breath flow. The stretching of the psoas muscle can be intense. Breathe with it and be gentle with yourself as your moving into your body. Enjoy!
DAY 8 – EMBRACING THE SUN (SUN SALUTATION)
The Sun Salutation is a series of asanas woven together with the breath. As the name indicates, it is a gesture of acknowledging the qualities of the sun. What does the sun bring into your life? Warmth, feeling alive, brightness. Find your flow in this moving meditation and embrace your personal sun qualities. The Sun Salutations are designed to increase your energy circulation. So great to practice in the morning receiving a mood boost on grey winter days. Have fun flowing with the sun 😉
DAY 9 – TREAT YOUR FEET
If you have been busy running around this advent season (I know I have), then maybe you feel like it is time to give your feet a little rest. So today we are going to treat our feet to a little tender loving care.
DAY 10 – DIMENSIONS OF THE HEART SPACE
Exploring dimensions of your heart space. Today we dive a little deeper into self-compassion and self-caring by exploring some of the different dimensions of our heart space. Enjoy your practice and don’t forget to love yourself!
DAY 11 – LIFE IS A DANCE
We all sometimes don’t feel motivated or self-connected enough to jump right into our practice. What better way to wake-up our connection to our bodies than through a little free-form dance? Enjoy some playtime
DAY 12 – LOVE BATH
As our body is designed to move yoga and physical exercise are a great gift for the body. But the greatest gift for your body is to allow yourself some relaxation time. So treat yourself with a nice nourishing bath, using aroma oil or flower petals to create an atmosphere of pure love. Allow your muscles to melt in the warm water and float in the soothing waves. If you don’t have a bath tube – A foot bath is a splendid option 💚
DAY 13 – AUM MEDITATION
Let the vibration of OM bring you to a place of peace inside you. Today we explore a meditation that works with sounds. It’s a great meditation to sneak in after your asana practice and before you melt into your Savasana. Enjoy the universal sound of OM 💚
DAY 14 – LAZY PEOPLE YOGA
Earlier in the calendar, we gave our feet a little tender loving care. Today we get off our feet entirely during this busy holiday season for a much needed (and well deserved!) restorative yoga practice. So legs up the wall
DAY 15 – MOVEMENT MEDITATION
Today we have slow motion yoga for you. A wonderful experience to surrender the maybe overactive mind to a meditative movement flowing on and with your breath. The easiest but most wonderful Vinyasa experience. Enjoy flowing
DAY 16 – BLISS FOR YOUR SENSES
Pleasure time Practicing yoga means to become aware of all your senses. Time to meditate on a nice piece of chocolate, diving into the rich flavors of the cacao, feeling the chocolate melting and exploring its texture. Enjoy the bliss your senses can provide for you!
DAY 17 – A TOUCH OF AROMA
While yesterday we spent some time with taste, today we explore taste’s sister sense, smell. Depending on your needs, different essential oils can play useful and enjoyable roles in your journey towards finding inner balance during your yoga practice.
DAY 18 – DO THE TWIST MINI-SEQUENCE
Wohooo – The first Mini-Sequence for you. Our bodies, minds, and spirits can easily become overwhelmed with all of the activity this time of year. So today we will focus on how to create the inner-space that enables us to bring more self-compassion into our daily lives. Let’s twist again.
DAY 19 – GRATITUDE PRACTICE
Today’s practice focuses on the feeling of gratitude, both inside and outside of ourselves. This may be especially challenging for some as we’re often taught that it is wrong to have gratitude for yourself. I invite you to join me in embracing some sense of inner gratitude, however small, and accepting without judgment any of the feelings that come with it. Enjoy!
DAY 20 – TEMPLE YOGA
It can be so easy to get lost in the world of poses and sequences. So today we move beyond that and explore how it can be helpful to create a peaceful temple atmosphere that supports your journey towards connecting with yourself during your practice.
DAY 21 – DIVINE SLEEP
The Divine Sleep (Yoga Nidra) allows your body and mind to enter a space where regeneration naturally occurs. All you need to do is turn on the healing switch. So join me in the mindful exploration of the space between waking and sleeping. A wonderful practice to leave your week behind and recharge for Christmas.
DAY 22 – RESTORATIVE YOGA FOR THE HEART
Allow your heart to do its own thing Throughout the journey we had different asanas and meditations to actively explore our heart space. These restorative poses help to find more space at the heart chakra by giving freedom. Happy melting into the ground or your cozy bolster!
DAY 23 – LOVE & JOY MINI-SEQUENCE
Time to put all of those lovely pieces together. We proudly present the mini-sequence for love and joy. Enjoy this meditative and nourishing flow before we have our wonderful special for Christmas.
DAY 24 – PURE LOVE MEDITATION
Welcome to the Christmas Special of the Yoga Advent Calendar. Today we have a beautiful, nourishing meditation for you that allows you to deeply connect with yourself. This meditation is inspired by Jon Kabat-Zinn. Let yourself find love and peace inside before heading into Christmas events with family and friends. I wish you a wonderful Christmas time filled with joy and love.