Standing New Years Yoga Sequence: Practice, Save, Teach It

Standing New Years Yoga Sequence

Our Standing New Years Yoga Sequence can help you start the year with balance, strength, and intention. Here's a sequence that combines standing poses, mindful breathing, and intention-setting for a fresh beginning. Designed to help you realign and set new intentions, this standing sequence builds heat in the lower body and gets your energy flowing!

Here's the standing new years yoga sequence.  You can practice it, save it or teach it.  It's all yours!

Poses In Standing New Years Yoga Sequence:

Mountain Pose

Mountain Pose With Cactus Arms

Mountain Pose

Crescent Moon Side Bend

Upward Salute Pose

Standing Knee to Chest Pose

Warrior II Pose

Reverse Warrior Pose

Side Angle Pose

Reverse Warrior Pose

Warrior II Pose

Triangle Pose

Half Moon Pose

Half Moon Pose With a Bind

Dancer Pose

Mountain Pose

Theming Your Yoga Class Around New Years

Aligning your yoga practice with New Year's themes is a powerful way to harness the energy of new beginnings, reflection, and personal growth. The transition to a new year provides an opportunity to set intentions, make positive changes, and cultivate a sense of renewal. By integrating key New Year's themes into your yoga practice, you can enhance your physical, mental, and spiritual well-being while creating a mindful foundation for the year ahead.

1. Setting Intentions:

The practice of setting intentions is at the heart of New Year's themes. In yoga, this concept aligns with the yogic term "sankalpa," which means a heartfelt resolution or intention. Your sankalpa is a deeply rooted desire or goal that reflects your truest self and your most profound values.  Our standing new years yoga sequence is typically taught with this theme.

How to align with this theme:

• Begin your yoga practice with a moment of stillness and introspection. Reflect on what you want to manifest and cultivate in your life during the upcoming year.
• As you move through your practice, visualize your intentions and carry them with you in your heart and mind.
• Use affirmations or mantras that resonate with your intentions during meditation or Savasana to reinforce your commitment.

2. Release and Let Go:

New Year's often brings a sense of closure and the desire to release old patterns, grudges, or attachments that no longer serve us. This theme aligns with the yogic principle of "aparigraha," or non-attachment, which encourages us to let go of what no longer serves us to make space for growth and transformation.

How to align with this theme:

• Incorporate poses that encourage release and surrender, such as forward folds, twists, and gentle backbends.
• As you move through these poses, visualize yourself letting go of any physical or emotional tension or attachments.
• Focus on your breath, allowing it to carry away what you're releasing, leaving you feeling lighter and more open.

3. Cultivating Balance:

The transition to a new year often invites us to find balance between various aspects of our lives. This theme can be related to the yogic principle of "santosha," or contentment, which encourages finding satisfaction and equilibrium in the present moment.

How to align with this theme:

• Include balancing poses like Tree Pose (Vrksasana) and Eagle Pose (Garudasana) to improve physical and mental stability.
• Practice mindfulness and gratitude during your yoga practice by focusing on the sensations and experiences of each pose.
• Cultivate a sense of contentment by acknowledging the abundance in your life, both on and off the mat.

4. Self-Reflection:

New Year's provides an opportunity for self-reflection and self-assessment. It's a time to look back at the past year's experiences and learnings, which aligns with the yogic principle of "svadhyaya," or self-study.

How to align with this theme:

• Dedicate part of your practice to self-reflection through journaling or meditation. Consider what you've learned about yourself in the past year and what you want to carry forward.
• Use poses that encourage introspection and self-awareness, such as Child's Pose (Balasana) and Hero Pose (Virasana).
• Be compassionate and non-judgmental toward yourself as you reflect on your journey.

5. Transformation and Renewal:

New Year's is often associated with transformation and the desire for positive change. In yoga, this theme aligns with the idea of "tapas," or disciplined effort, which is the commitment to a practice that fosters transformation and self-realization.

How to align with this theme:

• Engage in an invigorating and challenging yoga practice that encourages personal growth and transformation. Include poses that challenge your limits and foster resilience.
• Focus on your breath as a source of inner fire (agni) to fuel your transformation and renewal.
• Embrace new experiences and step out of your comfort zone on and off the mat to encourage growth and self-discovery.

6. Gratitude and Appreciation:

Expressing gratitude for the past year's experiences and the present moment is a common New Year's theme. In yoga, this aligns with the practice of "pratyahara," or withdrawing the senses inward, to find gratitude and contentment within ourselves.

How to align with this theme:

• Begin or end your yoga practice with a gratitude meditation, acknowledging the blessings and experiences that have enriched your life.
• Practice heart-opening poses like Camel Pose (Ustrasana) or Bridge Pose (Setu Bandha Sarvangasana) to cultivate feelings of gratitude and openness.
• Carry a sense of gratitude with you throughout your practice, infusing each movement with appreciation for your body and breath.

7. Mindfulness and Presence:

A central New Year's theme is the importance of being present and fully engaged in the here and now. This aligns with the practice of "dharana," or concentration, which encourages focusing the mind on a single point to cultivate mindfulness.  You can incorporate this principle into our standing new years yoga sequence.

How to align with this theme:

• Practice mindfulness throughout your yoga session by paying full attention to your breath, sensations, and alignment in each pose.
• Use the breath as an anchor to keep your mind in the present moment, letting go of distractions and worries about the past or future.
• Embrace the sense of presence and mindfulness cultivated on your mat and carry it into your daily life.

In conclusion, aligning your yoga practice with New Year's themes can enhance your overall well-being and set a positive tone for the year ahead. By incorporating intention-setting, release, balance, self-reflection, transformation, gratitude, and mindfulness into your practice, you create a harmonious and holistic approach to personal growth and renewal. Your yoga mat becomes a sacred space for self-discovery, empowerment, and aligning with the abundant potential of each new year.

Happy New Years, friends!  We hope you will enjoy the Standing New Year's Yoga Sequence as much as we do.

Related:

Standing Winter Ayurveda Sequence

Seated Winter Yoga Sequence

Restorative Yoga Sequence For Winter

Winter Vinyasa Flow