22 Ideas for Yogic New Year's Resolution in 2022

New Year’s

Resolution Ideas.

Be more healthy, happy and fulfilled in 2022 .

1. UPGRADE YOUR YOGA OR MEDITATION PRACTICE.

   If you are doing yoga only once a week start doing it twice a week, If you are attending regular classes - maybe start daily practice. Think how could you practice more yoga..?

2. FOCUS ON ONE THING.

   One yoga pose, one meditation technique, one chakra, one trouble area(i.e. anxiety, self-love, etc..) Focus on one theme in your practice and go deep into it. You will become an expert in that area.

3. SURROUND YOURSELF WITH MANTRAS.

   Play mantras at home, while cooking, in your car etc.. Playing mantras in daily life is such a beautiful and effortless way to raise your vibration and energy of your environment. And you will learn those difficult mantra words as a side effect.

4. READ ONE BOOK A MONTH.

   Every month, pick a book about yoga, meditation, self-development or spirituality. Read the book and if it resonates embody the teachings, don’t just jump to the next book, practice what you have learnt. Next month choose another book.

5. PRACTICE KINDNESS.

   There is yoga on the mat and yoga off the mat. Yoga off the mat is love, kindness, service, patience and so on… Pick one thing and practice it daily for a week or a month if you are liking it.

6. STOP EATING MEAT.

   Vegetarian diet is a part of the yogic lifestyle. If you are still eating meat see if you can reduce it or try going vegetarian for a month. It’s much easier, tastier and more enjoyable than it seems.

7. STOP DRINKING ALCOHOL.

   Often yogis and yogis give up alcohol and it helps to keep body and mind pure. Stop drinking alcohol for a month and see how it works for your body and mind.

8. TAKE UP COLD SHOWERS.

   The benefits of cold showers are fantastic, it strengthens your immune and nervous system, makes you more resistant to cold weather and helps you deal with stress.

9. LEARN TO RELAX DAILY.

   In our high paced living relaxation is no longer luxury, it’s a necessity. Learn to sit quietly for 10 minutes without any distractions, start 10 minutes long naps or go for a mindful walk. Learn your own way of relaxing your body and mind.

10. PRACTICE POWER OF NOW.

    If you are new to the idea of power of now I recommend the book ‘Power of now’ by Eckhart Tolle or you can simply bring more awareness into every single moment. Wherever you go, there you are. Are you having dinner - be immersed in having dinner, are you with your family - be fully present with them, are you at the queue in a supermarket - enjoy that queue.. Be here now!

11. GO TO YOGA OR MEDITATION RETREAT THIS YEAR.

    Plan a yoga or meditation retreat this year. It’s the most nourishing, connecting and fulfilling type of holiday you can do. You will have a great time, learn a lot and meet like-minded people.

12. START PRIVATE CLASSES.

    If there is a specific theme you want to work on start working privately with a yoga teacher. You will progress much faster than in group classes as the teacher focus is on your needs, challenges and goals.

13. CREATE ALTAR AT HOME.

    Altar can be a scary word, but it’s simply your sacred space where you connect with yourself and the Universe. Of course, you can do it anywhere but when you have an altar it reminds you that this is the space for your higher self. Creating an altar can be a beautiful and creative process. It can contain pictures of your loved ones or people who inside you, you can place some candles, crystals or flowers there. Whatever raises your vibration.

14. START USING MANTRA ON DAILY BASIS.

    Mantras are not supposed to be used only in your yoga practice, you can use them while walking, running, falling asleep or in many situations in your daily life. They work on a deeper level then. You can mentally chant ‘Sat nam’ ‘Let go and let God’ ‘I am peace, peace is in me’ ‘I’m loved and supported by the Universe’ etc.. the list is endless… Get into the habit of using mantras off the mat and see your energy changing, levels of wellbeing raising and you transforming quickly.

15. BREATHE DEEPLY.

    Start breathing deeper this year. “If you want things to be done for you so you don’t have to do anything, then you must breathe from one to five or six breaths per minute. If you can practice that, then you can attract the universe to you. It is no secret. It’s a simple thing. The longer and deeper your breath is, the more your psyche attracts everything to you—it’s a way to prosperity.” Yogi Bhajan

16. USE MALA FOR MEDITATION.

    Mala is a great tool for practicing mantra in your meditation. With each repetition of the mantra you touch one bead, and then the next… and keep going for 108 times or however many beads your male has. Then you can wear it on your chest, which not only makes for a beautiful jewellery but a reminder of that mantra.

17. PRACTICE KARMA YOGA.

    Karma yoga is yoga in action. It’s a selfless action performed for the benefit of others. The person performing the act of service is only benefiting by joyfully giving to others. Maybe you could try volunteering or helping a vulnerable neighbour. It’s very fulfilling and one of the best remedies for depression.

18. PRAY.

    Prayer is simply conversation with the universe. When we pray we talk to the universe, and we meditate universe talks to us.

19. START A GRATITUDE JOURNAL.

    Everyday write 3 things you are grateful for. Get into habit appreciating what you have instead of focusing on what you don’t have.

20. DRINK MORE WATER.

    This is simple, track your water intake to drink minimum of 2 liters of water everyday.

21. GET OUT OF YOUR COMFORT ZONE.

    Try something new, try something you are scared of. Slowly move out of your comfort zone and see how amazing it makes you feel.

22. VISION BOARD.

    Create a vision board with your dreams, aspirations and inspiration for 2022. It’s a magical reminder what’s important to you and what you want to create in 2022.

I hope this inspires you.

Wishing you a year full of growth, joy, happiness and prosperity.

Light to all, peace to all, love to all. Daria x

Why I have created High On Yoga Online Community

High On Yoga Online community launched quietly on 21st of December 2020 – the day of Winter Solstice. I had an idea for an online platform for years, for people to learn more about Kundalini Yoga, to practice regularly and transform their life as a result. 

Launching this platform took me back to my early days of Kundalini Yoga when I attended just one class a week (no more was available then) but I was hungry for more. I’ve signed up for Kundalini Yoga membership with Guru Rattana in the US and practiced and studied every single day. I loved it! I’ve learned so much then so wanted at some point to pass it on and offer a similar thing to other people. 

What is High On Yoga Online Community?

It’s an online platform with transformational programs designed for home practice to suit your needs and schedule. You can pick a theme to work with and choose how much time you can invest daily or weekly. Each program has a daily meditation practice, short yoga practice (about 20 minutes) and longer yoga practice – full kriya (about 1 hour). Additionally every week there is an inspiring talk for the chosen theme about the mindset, lifestyle and other yogic tips to support the transformational process. 

Wanna go deeper? 

High On Yoga Online Community is created for those of you who want to experience the power of Kundalini Yoga on a deeper level. Those powerful transformations, shifts and healing happens very quickly if you have a daily practice, even if it’s just 11 minutes. With the online platform you can practice yoga or meditation whenever if suits you. You don’t need to wait for a class, be anywhere on time – all you need to do it to switch on your computer or phone and sign into your account. 

Let me guide you

However, you are not just doing a random video on YouTube. I’ve prepared transformational programs for you to work towards specific goal and shift your current state to the desired state. All yoga, meditations, other practices and lectures are carefully selected to support you on your journey. It took me years to figure out which practices are the most potent and what they actually do, you can take advantage of it and follow my guidance to achieve results quickly and efficiently. 

Connect

Additionally, there is community and chat functions in the platform. You can post your comments, pains and wins in every class and video to connect with others who are doing the same program as you. And I’m active in the comments too, I would like everybody to cheers, support and inspire each other. 

Transform

The main motivation behind creating this platform was to help you transform, heal and live to the full potential that is available for you. If you too, would like to be healthy, happy and fulfilled – High On Yoga Online Community may be for you. And you can always check it out for free if see if you like it. Your future self will thank you. Imagine yourself in 12 months time being fitter, stronger and more flexible. Imagine yourself with peace, joy and happiness you never knew was possible. This is the potential of regular Kundalini Yoga practice. 

If you would like to learn more about High On Yoga Online Community have a look here or ask me any questions. 

My vision…

I would like High On Yoga Online Community to become your yogic Netflix in the future. Where you can practice yoga and meditation, learn more, listen to inspiring talks and discussions. I’m opening myself to the Universe to see what the future brings but have no doubt this platform is created so we can reach our potential, be happy, healthy and fulfilled.

10 things I've learnt in 10 years of doing Kundalini Yoga

Daria practicing yoga in Cambodia 2010

Let me take you 10 years back. In May 2010 I was travelling in India by myself. Travelling is probably too much of a word, as I was mainly staying in various ashrams and doing tons of yoga. I was young, thirsty for life and keen to try anything related to yoga and spirituality. And this is how I ended up in a Kundalini Yoga class. At one of the ashram where I was staying, there was a Swedish guy - whose name I don’t even know and he still has no idea how significant he is in my life. He just finished his teacher training and wanted to get some practice teaching so he offered us a Kundalini Yoga class. He wasn’t wearing whites or turban, I remember his surfer shorts well but the class blew my mind. I was not the same person after that class. At this point I was practicing yoga for about 4 years and never felt like that before. They say that Kundalini awakens the nerve of the soul, and I think this is what happened to me then. Soon after, I found another Kundalini Yoga teacher in the Himalayas and practiced with her twice a day for the whole of my time in Dharamsala, India. I knew this was the practice for me. And 10 years later, I still know - this is the practice for me. 

As a way of celebration, I’ve listed 10 things I’ve learned in those 10 years of my Kundalini yoga adventure. The order is random and this list could be much longer but I’m limiting it to 10. 

1. I AM WHO I AM

Being comfortable with being myself is first on the list and it’s probably not a coincident. How valuable it that? Practicing Kundalini yoga and meditation gave me enough courage and patience to get to know myself on a deeper level and accept all parts of myself. Those parts that started to really shine and those darker parts that I finally allowed myself to see. I don’t need to hide them anymore, all my flaws, past experiences, unpopular personality traits – this is all who I am. They are my gifts. They allow me to be more compassionate, authentic and balanced human being. I’ve spend very long time hiding all not-that-perfect aspects of my life and it was exhausting! It seemed like I was more busy showing that I’m not who they I think I am than actually being myself. Trying to fit in, please others and live up to their expectations was more important that listening to myself. It’s difficult to be myself when other people’s opinions come first. It’s such a relief to welcome the whole of me and just be. I am who I am. 

2. JOY

I never knew I could experience joy and happiness on such deep level. 10 years ago I was a happy clapper, and I wanted to see positivity and happiness everywhere but it was very shallow. Often, I was making myself positive to ‘cover’ all the sadness, grief or pain I was really feeling. Once I allowed myself to feel all and not judge it as positive or negative - I went deeper. It made me realise a lot of my programming and patterns that needed healing. It wasn’t always easy and lovely journey but the one really worth embarking on. It gave me opportunity to experience immense joy for no reason at all. There is nothing wrong with being happy with a reason attached but knowing there is that inner unconditional joy within us is priceless. We are the source of this happiness. 

3. WONDERS OF THE INNER WORLD

10 years ago, I had not idea how exciting and fascinating it can be watching my own mind. I was a beginner meditator and meditation was tricky at best and dull at worst. Ten years later, after hours of meditation, I can’t wait to close my eyes again and see what happens. Our minds are so fascinating, we are much more that we can see and touch and that’s just one of the reasons to give meditation a try. Spending time with myself in silence helps me to connect on a deeper level with myself and the whole Universe. This is the rabbit hole to go down to, connecting with wonders of the inner world. Watching my own mind is much more fascinating than watching television, for sure. 

4. BEING COMFORTABLE WITH DISCOMFORT

Getting comfortable with being uncomfortable is the big teaching of Kundalini Yoga. If you’ve tried a class once you know that at some point it will get uncomfortable holding posture for a certain period of time etc. However, during the class you have so many things supporting you, such as breathe, mantra, music, group energy, teachers encouragement and so on. And more often that not, you will find yourself staying in the ’discomfort’ for much longer that you thought was possible. Once you had that experience on the mat, you will take it off the mat, to your daily life when often we are faced with uncomfortable situations, diversity and difficulty that can’t be avoided. What’s your attitude then? Years of Kundalini yoga practice taught me to breathe in uncomfortable situations, use mantra, call upon forces bigger than me and trust I can do it. I used to run away from difficulty, that running probably even got me to Manchester which is great, but there is massive growth that comes from just sitting with adversity and learning from it, freeing ourselves from it. This is how we become free. 

5. ORDINARY BECOMES EXTRAORDINARY

One of my favourite benefits of the practice is that ordinary things become extraordinary. My life is probably much simpler than 10 years ago yet it’s much richer, meaningful and peaceful that ever before. This one is very difficult to explain, somehow that connection with one’s soul makes everything very special. I can be walking in the park and having the most blissful time or having simple rice and dhal but it seems like the best meal ever. In my opinion, this is very empowering, as it appears like I don’t need much to have the most extraordinary life. Back in the day, I though I can be happy when I have X or Y, now I know that external factors are secondary and my inner landscape is primary. 

6. IT’S ALL BLESSING

Acceptance is quality of a pure heart centre and strong meditative mind. Seeing beauty and blessings in all the situations is another side effect of practicing Kundalini yoga and meditation. It was personally, a big lesson to me. In the past I was only accepting good and happy situations, when difficulty aroused I wanted to get rid of it as quickly as possible. All those years of practice strengthen my nervous system and gave me a lot of trust so now I have more ability to see positive and negative experiences as equal. They both teach me a lot about myself and the world around me. They both appear in my life for a reason. They both are perfect. Disclaimer: it still is a daily practice to see beauty and blessings in all. 

7. HARD WORK

I must be honest. Being a yogini it’s not all rainbows and unicorns. It does take hard work and a lot of courage to dive deep into oneself. One can be confronted by the ego, negative mind and many other factors. However, if that confrontation is approached consciously with open mind and open heart; it becomes yet another opportunity to free oneself. It takes a lot of practice to have that attitude of openness and self-compassion. Cutting through our attachments, patterns and habitual behaviour isn’t an easy job but the results are worth the effort. 10 years ago, I had no idea how much sacrifice, commitment and discipline this path required but I would never change it. And don’t get me wrong, I still have moments when I fall off the path, skip my practice or choose to have a cake instead of sitting with the pain when it seems too much. It’s a hard work at times and it needs to be balanced with moments of rest and relaxation. 

8. CONNECTION

What do I mean by connection? Connection to my body – loving and accepting my body as it is. Connection to my mind – cultivating awareness and relationship with my mind thru meditation. Connection with others – seeing others as equal; creating relationships with others to inspire, support and elevate each other. Connection with nature – nature as a teacher, guide and that which sustains us. And finally - connection with the Universe – something greater than myself, that magic, that divine energy that we all share.  10 years ago ‘We are One’ was just a great slogan, now I feel it in my body, mind and soul. 

9. COMMUNITY

The beautiful people I meet because of Kundalini Yoga is priceless. I’m talking about my teachers, fellow yoga teachers and students. I’m so grateful for all those people in my life; they inspire and teach me every day. Being on a spiritual path can be a bit lonely so being surrounded by like-minded people is invaluable. Relations, friendships and connections that were made in the last 10 years are deeply cherished by me. They have a special place in my heart. 

10. so much more to learn

In 10 years of regular Kundalini yoga practice, I’ve grown and transformed a lot. What I’m really excited about is how much more there is to be learnt. Every day, every week I get exhilarated about practicing it by myself and sharing it with others. I know there is so much to learn, heal and explore, reaching the wonderland of my consciousness. 

My heart is full of gratitude for Kundalini yoga and all its blessings. 

Thanks for reading, do you relate with any of the points? Let me know in the comments.. 

Your hidden Superpower

What if I told you, you already have that superpower? You don’t need to get anything, go anywhere or change your life? It’s closer that you think, costs nothing and gives you so, so much. Have you guessed yet? If yes, let me know in the comments belowand you will get a prize. Your superpower is your conscious breath. 

We can go on for months without food, for days without water, but we won’t survive a few minutes without a breath.There is no life without breath! This is hopefully enough of a statement to get your attention. I want to make breathing sexy! More so than long skinny legs, fancy outfits and insane yoga positions. All those things are fine but they don’t sustain us, they don’t have much meaning, they don’t actually matter at all without a breath. And this is why your conscious breath is your superpower. 

It’s fascinating that we don’t talk enough about breath, even in yoga circles. And even when we talk about it, we don’t use it purposefully. It’s little bit like having a Porsche but only driving 30 miles per hour, there is so much more that we can get out of this machine. It’s the same with our lives; we can live much deeper, healthier and happier life when we use our breath consciously. And the best thing is, it is available to you all the time, you don’t need to have any special equipment or abilities or go anywhere. As long as you breathe, you can practice conscious breathing!

There are many benefits of conscious breathing and many techniques but I will keep it simple here and only share with you the most powerful method and just 3 areas of your life that can change as a result of committed practice.

BE IN CHARGE

The breath science in yoga called pranayamais often described as breath control. When we start using any yogic techniques to manipulate the breath - we are being in control of our bodies because the breath alone has a big impact on many internal functions. For example, you can breathe through your left nostril to help you to relax and calm down or through your right nostril when you’re feeling tired and need more energy. When you breathe slower and deeper - your emotional state won’t be that erratic and you will come across calmer and more together. So working consciously with your breath, you’re not just reacting to life as it happens, but intentionally designing every action in alignment with your values and beliefs. You have probably heard before: ‘Life is 10% what happens to you and 90% how you react to it’. Working with your breath really helps you to react to life is a different, more conscious and positive way. 

VITALITY

Yogis knew for centuries that breath rate and breath quality were directly connected with longevity and vitality. Long, deep breathing recharges our body, nervous system, helps digestion and doesn’t overload the heart. Apparently our lives are measured by the amount of breathes we take, the idea is that we come here with defined number of breaths and when we run out of them we die. Interestingly, animals that breathe fewer times per minute tend to live longer, like giant tortoise that breathes about 4 times a minute and lives up to 150 years or more. Dogs, as comparison, breathe 30-40 times a minute and live for about 10-20 years. Humans naturally breathe about 16 times a minute which is somewhere between tortoise and dog and our life spam is somewhere in the middle too. There is another massive advantage that humans have, we can consciously manipulate our breath and breathe deeper, breathe less to live longer! Is this how some yogis lived for 160 years? 

STRESS/ TRAUMA/ HEALTH

You probably are aware that your breathing changes when you’re stressed, scared or anxious. Often in those situation we breathe shallowly, quickly and our heart rate variability is low. The heart rate variability measures balance between sympathetic(fight-or-flight response) and parasympathetic(rest and digest) nervous system. When those two parts of our nervous system work well together we have a reasonable control over our responses to disappointments and minor frustrations of life, we can see difficulty of a situation as well as opportunity with a reward at the end and we are more immune to many health conditions including heart disease, cancer, depression or PTSD. In short, when our nervous system is strong we are healthier, resilient, more adventurous and keen to learn, grow and take risks. I really think this is massive! We can improve our wellbeing on so many levels and heal ourselves by working with our breath! And this is not only my thoughts or speculations, the impact of breath on nervous system is now backed up by science and medical professionals recommend it to their patients. 

The power of breath can’t be underestimated any longer! Are you with me?

If you’re wondering what to do next, I have a solution. Obviously there are many breathing exercises and techniques. I will keep it very simple here. In my opinion, long deep breathing or one-minute breath is the best place to start. It works on all the aspects I’ve mentioned above. It strengthens and heals your nervous system, helps with stress, trauma, adds to vitality and longevity and allows you to be in control. 

This is what we do:

Inhale for 20 seconds (or 15 or 10)

Hold for 20 seconds (or 15 or 10)

Exhale for 20 seconds (or 15 or 10)

And continue for 11 minutes. 

Idea is that we do each section for 20 seconds but if that is too challenging for you at the moment start with 10 or 15 seconds and I promise over time your lungs will expand and breath deepen.

It’s great to make it a meditation where you sit crossed legged, however you can do it sitting in the bus, train, waiting in the queue or at a boring meeting (that’s what I used to do lol). 

It’s not a magic pill that will work instantly, but after few weeks regular practice you will see the benefits 100%. After few months your life will change. 

I’m thinking of starting a regular practice every day in March and it would be great to have you guys joining me. Are you keen? Please let me know so I know who is onboard. 

Let’s make breathing sexy! Let’s work consciously with our breath and see how our lives deepen, expand and blossom. Let’s use our superpower!

P.S. As always, any questions, thoughts or suggestions are welcome in comments below!

Transformation in Kundalini Yoga

"The purpose of Kundalini Yoga is transformation." Yogi Bhajan

Transformation is something we all are looking for when we are thinking of taking up yoga, whether we are aware of it or not. I, personally, had a very unhealthy lifestyle, was ill a lot, never had any energy and spent most of my free time in a pub or getting intoxicated in one way or another. I was in my early twenties but I felt like 50 years old and I hit the rock bottom. I knew I couldn’t continue living like that and this state got me to my first yoga class. Fast forward 13 years and I feel more alive, stronger and healthier than ever. The transformation I was looking for came in many forms over the 13 years period but without a doubt, Kundalini Yoga was the most powerful, profound and sustainable tool on my path. All kinds of yoga are transformational, the difference is that Kundalini Yoga is laser-focused. 10 years of practicing Hatha Yoga will create similar benefits as 1 year of regular Kundalini Yoga practice. As Russell Brands puts it “Kundalini Yoga is the crack cocaine of yoga. If hatha is a mild weed high, iyengar is a deep hash glow, and ashtanga is amphetamine, Kundalini blows the *ucking doors off.” 

How does it happen?

Kundalini Yoga shifts energy. Everything in the Universe is made out of energy, including us. So if we want to change any aspect of our life we need to shift energy within us. How does Kundalini Yoga do it? It combines physical movement, breath, sound and rhythm. Each of those components will shift energy but combined together in a focused way will work much faster, the effects will be more profound and sustainable which is exactly what Kundalini Yoga does. The main part of every Kundalini Yoga class is a kriya – yoga set with a specific goal in mind. Kriya means a transformation in action. The best part of it is, you don’t need to understand it, know anything or follow any cultural/ religious beliefs. It just works. All you have to do it follow the teacher’s instructions, perform it to your ability and the transformation will happen. It’s magic!

Although it is very profound and efficient, is very subtle and safe at the same time. It can work instantly and many people feel the difference after their first class but often it requires more regular practice. There is no fireworks or light striking as Russell Brand may be suggesting it but people notice a slight difference in their personality and behavior over time. I often hear “I used to be very anxious about meeting new people but I’m not anymore” or “I would never apply for that new job if it wasn’t for Kundalini Yoga” or “Since doing Kundalini Yoga I sleep much better and I deal with stressful situations in a more positive and peaceful manner” and “Others say I look so radiant”.  

Why do we need transformation?

Growth is a natural state of every human being. From the time we come to this world our physical body grows and changes, whether we want it or not. We can’t change this process. It’s similar with our mind and soul. They thrive on growth and expansion. One of my teachers often repeats: “If we don’t expand, we shrink.”  Kundalini Yoga allows us to transform and expand in a beautiful, supporting and sacred environment. It will show us only as much as we can take and it’s up to us whether we want to jump in. Will you jump into the world of magic, opportunities and peace? Or you prefer to be stuck in that job, relationship or any other aspect of your life that doesn’t feel right or fulfilling? We always have a choice. You can start creating and transforming your life today, all you have to do is to apply these transformative tools. 

I would love to be your guide on that journey. I’ve been teaching for over 7 years and almost every day I see the transformation in people who practice with me and in myself. I’m forever grateful for all the tools in Kundalini Yoga and my mission is to spread them as much as possible and let others experience its magic too.

Lastly, if you’ve experienced transformation in Kundalini Yoga tell us about it in the comments below. Your story will inspire others!