Yoga Poses For The New Year

2024 is here, and that means it’s time for renewal, reflection, and setting intentions. Your yoga practice offers a way to ground yourself, empower your spirit, and get in the right headspace to achieve your goals.

Whether you’re a seasoned yogi or beginner, these poses will help you set the stage for the year ahead. Let’s dive into five yoga poses for the new year:

1. Child’s Pose (Balasana)

This pose allows you to turn inward, fostering a sense of calm and grounding. It’s a reminder to occasionally take a step back and nurture yourself.

How to do it:

• Kneel on your mat with your big toes touching and knees hip-width apart
• Fold forward, extending your arms in front of you or alongside your body
• Rest your forehead on the mat
• Close your eyes and breathe deeply, feeling the stretch in your back and hips

2. Downward Facing Dog (Adho Mukha Svanasana)

This pose rejuvenates and energizes the body, perfect for “heading out the door” into the New Year. It strengthens your ankles and feet while stretching the spine.

How to do it:

• Start on your hands and knees
• Lift your hips up and back, straightening your legs. Your body should form an inverted V-shape.
• Press your hands into the mat, and reach your heels towards the ground.

3. Warrior II (Virabhadrasana II)

Warrior II embodies strength and focus, aligning with the idea of setting intentions for the New Year.

How to do it:

• Stand with feet wide apart
• Turn your right foot out and your left foot slightly in
• Bend your right knee, reach your arms out to the sides, and gaze over your right hand
• Hold, then switch sides

4. Chair Pose (Utkatasana)

Chair pose builds determination and endurance, echoing the perseverance needed for the upcoming year.

How to do it:

• Stand with feet hip-width apart
• Bend your knees, as if sitting in a chair, and reach your arms overhead
• Focus on grounding through your feet while extending upwards through your spine

5. Spinal Twist

Twists are cleansing, helping to release the old and welcome the new. They are great for reflecting and transitioning into the present moment.

How to do it:

• Sit with legs extended
• Cross one foot over the opposite knee
• Twist towards the bent knee, placing your opposite elbow on the outside of the bent knee
• Hold, then switch sides