New Beginnings
Embracing Growth, Renewal, and Expansion
There’s something undeniably uplifting about spring. The days are warmer, the light lasts longer, and nature returns in full bloom—soft colors, fresh flowers, and vibrant greenery invite us to step outside and savor the beauty of creation. It’s a season that stirs feelings of renewal, growth, and fresh beginnings.
Pause for a moment and think about what it took to get here.
Before the bloom comes a shedding. In nature, we see the leaves fall, flowers die, the grass disappears under the snow, and everything remains still for what feels like a long, cold, and isolating season. Does this sound familiar? These aren’t just the cycles of the world around us and outside of us, they are reflections of the world inside us, our own lives.
“To get freedom, you have to bear the pain. This is equally true in life.”
We often talk about “releasing the old to make space for the new,” this sounds nice, but in practice, that release can feel like deep and even painful loss. Parts of our identity begin to shift. When who we thought we were, what we once believed, and what we thought we wanted are no longer true, it can feel like something inside us is dying. And calling this “not easy” doesn’t really explain it. What is lost? Sometimes it’s a dream we once cherished. A city we used to love. A role or identity we clung to for decades.
And then, one day, we realize: “I don’t know who I am anymore.”
“Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom, and no one in this world would ever move forward to become the person they’re meant to be.”
This realization isn’t something to rush past. It’s a moment to mourn, reflect, and let go fully and honestly. It may take time. It might be painful. It may demand deep emotional work, reorganization, or even major life changes. But on the other side of that process lies space for something new to emerge. Closing that chapter brings with it an opportunity to meet the new you.
“When we ask ourselves, ‘What am I doing?’ and ‘Why am I doing it?’ our minds open. This is self- awareness.”
As the seasons pass, we may not experience a major transformation every spring, but each year still offers a moment to pause and reflect. Where are we now? What have we moved through? What have we overcome to arrive at this point? Whether a shift is fresh or something we've slowly been coming to terms with, we can honor the journey of loss and renewal, and open ourselves to the new beginnings that lie ahead.
The Practice
This month’s yoga practice supports transition. We build on last month’s introduction to modified sun salutations by completing the full sequence, one of the foundational flows of yoga. There are many ways to practice sun salutations, from beginner to advanced. In this practice, we focus on foundational version that creates movement, builds heat, and helps us shake off the stagnation of winter.
We also introduce a supported version of Urdhva Mukha Svanasana (Upward Facing Dog Pose), using props like a couch, bed, chair, or even a wall. Elevating the hands allows the sides of the body to extend and the chest to open, helping to relieve back stiffness and release tension in the neck and shoulders.
This practice helps us release blocks and heaviness, so we can move forward with lightness, space, and ease.
Adho Mukha Virasana (Downward Facing Hero Pose)
How It Helps
This pose, practiced at the beginning of our sequence, brings balance by integrating effort and ease. The active engagement of the arms and legs is counterbalanced by the surrender of the head and neck, preparing both body and mind for practice. It energizes the limbs while fostering mental focus and relaxation.
How to Practice
Kneel on your mat and separate your knees as wide as the mat, bringing your hips back onto your heels.
Extend your arms forward, lengthening through the sides of the body.
Rest your forehead on the mat.
Stay in the pose for 30 seconds to a minute before transitioning.
2. Adho Mukha Svanasana (Downward Facing Dog Pose)
How It Helps
This pose builds upon the previous one, deepening the engagement of the arms and legs to further extend the spine. The release of the head and neck encourages mental stillness and stability, setting the tone for the rest of the practice.
How to Practice
From Child’s Pose, lift up onto hands and knees.
Place your feet hip-width apart or wider.
Tuck your toes under and lift your hips up and back.
Lift your heels slightly to extend your legs, allowing your spine to lengthen.
Relax your head and neck as you press your hands into the mat and stretch through the sides of the body.
Hold for 15-30 seconds before moving on.
3. Tadasana (Mountain Pose)
How It Helps
After grounding in Child’s Pose and stretching in Downward Dog, we arrive at Mountain Pose, standing strong and stable. The activation of the legs creates a firm foundation, lengthening the spine and opening the chest. This posture cultivates confidence and presence.
How to Practice
Stand with feet together, or slightly apart for comfort.
Press down through your heels to engage your legs.
Lengthen the sides of your body and roll your shoulders back.
Keep your head aligned by gazing forward at eye level.
Hold for 15-20 seconds before transitioning.
4. Urdhva Hastasana (Upward Arms Pose)
How It Helps
Building upon Mountain Pose, this posture enhances spinal extension and mobilizes the shoulders, encouraging openness and expansion in the upper body.
How to Practice
Stand with feet together, or hip-width apart for stability.
Press your heels into the ground to activate the legs.
Raise your arms overhead, reaching through the sides of the body.
Hold for 15-20 seconds before transitioning.
5. Utkatasana (Intense/ Fierce Pose)
How It Helps
This pose intensifies the engagement of the arms and legs. As the legs bend deeply, the arms extend upward, lengthening the spine and expanding the chest. The name “Fierce Pose” captures the sense of power and endurance it cultivates.
How to Practice
From Upward Arms Pose, deepen the stretch of the arms.
Bend your knees, shifting weight into your heels.
Keep your chest lifted and hold for 10-15 seconds.
6. Uttanasana (Intense Stretch Pose)
How It Helps
This pose shifts focus to the legs, deeply stretching the hamstrings while continuing to lengthen the spine. The release of the head and neck invites calm and stillness, teaching us to remain composed even in moments of intensity.
How to Practice
Fold forward from the previous pose, keeping your knees slightly bent at first.
Place your hands on the floor or blocks.
Gradually straighten your legs by lifting your hips, deepening the stretch in the hamstrings.
Hold for 10-15 seconds.
7. Adho Mukha Svanasana (Downward Facing Dog Pose)
How It Helps
Coming back into Downward Dog Pose, we have more freedom in the hips, hamstrings, shoulders, and spine, allowing us to experience the pose with greater ease. We are not only working to maintain the posture but also learning to go deeper and explore its full potential.
How to Practice
From Uttanasana, step or jump your feet back.
Lift your heels to raise your legs and hips up.
Press your hands to stretch your arms and press your thighs back to fully extend the spine.
Release your head and neck and remain in the pose for 10-15 seconds before moving on to the next pose.
8. Uttanasana (Intense/ Stretch Pose) - Repeat
How It Helps
Returning to this pose, we now have more mobility in the hips, hamstrings, shoulders, and upper back. We can approach the posture with greater ease, recognizing that our effort has led to increased flexibility and comfort.
How to Practice
From Downward Dog, bend your knees and step or jump your feet forward toward your hands.
Press your heels down and raise your hips up to release and extend the sides of the body into a forward extension.
Release the head and neck and remain in this pose for 10-15 seconds before moving on to the next pose.
9. Urdhva Hastasana (Upward Arms Pose) - Repeat
How It Helps
Coming back to this pose, we experience a sense of lightness, freedom, and openness. The stretch of the arms and legs enhances this feeling, allowing us to embody expansiveness.
How to Practice
From the previous pose, press your heels down and pull your thighs up as you raise your arms up and over your head.
Press the heels and lift the arms to further extend the arms and legs.
Remain in this pose for 5-10 seconds before moving on to the next pose.
10. Tadasana (Mountain Pose) - Repeat
How It Helps
Returning to Tadasana, we now feel a sense of standing tall not only with confidence but also with lightness and openness. This posture grounds us while also opening our hearts and calming the mind.
How to Practice
From Upward Arms Pose, lower your arms down by your sides.
Press your heels to extend your legs.
Roll your shoulders back to open your chest.
Stretch your arms to firm the upper back, supporting the lift of the spine and chest.
Remain in this pose for 5-10 seconds before repeating this sequence 3-5 times.
11. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
How It Helps
After activating the body, we transition into a gentle backbend. This posture further mobilizes the shoulders and upper back while expanding the chest, symbolizing an opening of the heart to growth and new possibilities.
How to Practice
Place your hands on a stable surface like a couch, bed, or chair.
Position your hands shoulder-width apart.
Press into your hands and step your feet back.
Lift your heels, shift your hips forward, and extend your legs.
Roll your shoulders back and lift your chest.
Hold for 10-15 seconds, repeating 2-3 times.
12. Viparita Karani (Supported Inverted Legs Pose)
How It Helps
This supported inversion encourages deep relaxation while maintaining a sense of lightness and spaciousness. It allows us to absorb the benefits of our practice and embrace openness to new beginnings.
How to Practice
Lie down in front of a couch, chair, or bed.
Rest your legs on the support.
Place a folded blanket or pillow under your hips for elevation.
Extend your arms to the sides and relax for 3-5 minutes.
13. Savasana (Corpse Pose/ Final Rest Pose)
How It Helps
This final posture allows full relaxation and integration. Savasana replenishes energy, offering a moment of stillness to reset and embrace the next chapter with clarity and ease.
How to Practice
Remove any props and lower your back onto the floor.
Let your arms and legs relax completely.
Stay in stillness for 3-5 minutes, allowing the body to rest.
Gently come up to complete your practice.
This sequence embodies renewal and transformation, reminding us that every breath is an opportunity for growth. Repeat 3-5 times to fully experience its effects.
Reflections on Practice
Physically, this sequence opens us up. But on a deeper level, it mirrors the emotional process of letting go and embracing growth. The repetitive movement of sun salutations guides us through that journey breath by breath. Backbends like supported upward facing dog remind us that surrendering and opening the heart are essential parts of renewal.
The video below offers a step-by-step guide to help you break down each movement with care and clarity. I hope this practice supports you as you grow into the season ahead with strength, softness, and a heart wide open to the new.
This class breaks down the stages of Sun Salutations, building strength, mobility, and a deeper understanding of the sequence. We begin by reviewing the opening poses before introducing Adho Mukha Svanasana (Downward Facing Dog Pose). Starting with a step-back approach, we’ll then explore how to jump forward and back with control. After developing strength and mobility in the shoulders, hips, and hamstrings, we’ll deepen our practice with more dynamic movements to increase energy, vitality, and a sense of renewal, helping us embrace new beginnings with confidence and ease.