Refine, Reflect, Release, Rihanna

Kriya Yoga: What the Practice of Yoga Actually Looks Like

Many of us find ourselves setting goals at key moments—before a big event, milestone, or transition—pausing to reflect on how we’re doing and how we want to grow. While self-improvement is valuable, it’s easy to get caught up in chasing the next big thing or fixing what feels wrong, rather than celebrating what we’ve done well and inviting more positivity into our lives.

Yoga offers a more balanced and ongoing approach to reflection and growth. Rather than being tied to a specific moment in time, yoga philosophy encourages continuous self-awareness and intentionality. In Yoga Sutra 2.1, Patanjali outlines three foundational elements of practice: self-discipline, self-study, and surrender to a higher truth. These principles support steady, sustainable growth rooted in compassion, presence, and purpose.

1. Self-Discipline (Tapas)

Self-discipline is about tuning into the body’s energy and taking intentional action. In modern practice, this often takes the form of Asana (physical postures), which helps us assess how we feel and listen to the body’s innate wisdom. Regular movement, mindful breathing, and staying consistent with these practices cultivate strength and balance—not just physically, but mentally and emotionally.

2. Self-Study (Svadhyaya)

Self-study involves reflecting on our experiences and understanding our inner world. Tools like journaling, meditation, or simply taking a moment to notice our thoughts and emotions are all ways to practice self-study. This daily habit helps us connect with ourselves on a deeper level, fostering personal growth and self-awareness. For those dealing with repetitive mental loops, it can be helpful to stop obsessive thoughts with the best books on rumination—resources that guide you toward clearer, calmer thinking.

3. Surrender (Ishvarapranidhana)

The final step is surrendering to a higher truth or purpose. It’s about letting go of control and trusting in something greater—whether you frame it as universal wisdom, spirituality, or devotion. This act of release allows us to move past obstacles and align with our true potential.

A Practical Takeaway: Refine, Reflect, Release… Rihanna

To make Sutra 2.1 easy to remember, think of it as Refine (self-discipline), Reflect (self-study), and Release (surrender). And just for fun, add Rihanna to the mix—because what’s a practice without a little rhythm and joy?

By integrating these principles into daily life, yoga becomes more than a physical practice—it’s a transformative journey toward self-discovery and fulfillment.

Experience yoga in action at a workshop, sound bath, community event, or our well-rounded, heart-centered 200-hour Yoga Teacher Training.

A Kriya Yoga Themed Playlist

This month’s playlist turns reflection into connection—with yourself and your community. Channel your inner Rihanna and dive into tracks that invite you to explore the deeper truths behind your past experiences. Let go of what no longer serves you, and use that insight to work, work, work, work, work, work your way through anything life throws your way.

Click to shine bright like a diamond

Asana for Action

In Hinduism, Garuda is the vehicle of the god Vishnu, and this bird-human represents virtue, hope, rebirth, and heavenly power. This translates into an advanced, bird-like stance that: 

• Strengthens the core, thighs, legs, and ankles, while stretching the shoulders, upper back, and thighs
• Improves balance, concentration, posture, and flexibility
• Activates the chest, rib cage, and diaphragm, which can help relieve asthma, colds, allergies, and other respiratory disorders
• Through its twisting motion, can help flush out toxins from the kidneys and stimulate the digestive organs
• Helps relieve stress and back pain

Here's a Quick Guide to Getting into Garudasana:

1. From Mountain pose, bend your knees, engage the core, and send your hips down and back to come into Chair pose.
2. Bring the weight into your left foot and gaze at a fixed point ahead of you – or Drishti.
3. With your arms out to the sides for balance, lift your right leg and cross it over your left thigh as high up as you can, squeezing your thighs together.
4. Hook the top of your right foot behind your left calf. Depending on your body, it may stay out.
5. Exhale and take your right arm underneath your left, bend the elbows pointing your fingers to the sky.
6. Bring the backs of the hands towards each other together.
7. Take hold of your left thumb with your right hand if you can, or press the backs of your hands together.
8. Reach your clasped arms toward the sky.
9. Keep the base of the neck and your face and jaw relaxed, as you take a few breaths.
10. To come out of the pose, uncross your arms and legs and come back to Mountain pose.
11. Repeat on the other side.

Get on the mat to practice Garudasana

Pranayama for Processing

Enhance your clarity, focus, and emotional regulation with this box-breathing practice, so you can truly focus on putting yoga into action:

1. Sit comfortably with your back supported and feet on the floor
2. Close your eyes
3. Inhale slowly through your nose while counting to four
4. Hold your breath while counting to four
5. Exhale slowly while counting to four
6. Pause for four counts after exhaling
7. Repeat for 10 breaths or until you feel calm

Sutra for Simplifying

This entire blog has been an exercise in putting Patanjali's Yoga Sutra 2.1 into practice! Get ready to refine, reflect, release, and, most of all, RIHANNA your way through the next challenge you encounter.