A Morning Yoga Practice for Intention Setting

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At the start of many yoga classes, the teacher asks you to set an intention. Whether a phrase or a single word, it acts as an inner compass and guides your attention as you move through the practice. You may notice that when you don’t set an intention, it’s easier to lose motivation or default to your old patterns. That’s because intention setting helps improve your self-awareness. The same is true for setting intentions for your day.

When you first wake up, you have a clean slate. A whole day of possibilities awaits, so it’s an ideal time for intention setting. Your intention can be something as simple as “I am capable” or something more specific such as “I bring ease into everything I do.” You can jot it down in a notebook or in your phone. Recall your word or phrase throughout the day when you need some inspiration, not unlike how you would your intention during your yoga practice.

After you’ve set your intention, you’re ready for this morning yoga sequence. While practicing, recall the word or statement you’ve chosen, and notice the energy it brings to each pose. Then take that energy into your day.

Morning Yoga Ritual for Intention Setting

This morning practice is designed to build energy and self-awareness which will help you keep your intention throughout the day. As you move through the poses, focus on the quality of your attention and what you want to bring to the experience. Rather than feeling as if it’s drudgery, remember you have a conscious choice as to where your attention goes, both on and off the mat.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

During Cat–Cow, imagine initiating movement from your navel to feel the connection with your inner self. Remember, you can connect like this at any point during your day when you need to access your intuition.

How to:

1. Start on your hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
2. On an inhalation, lift your chest and let your gaze follow. Arch your back and allow your belly to lower toward the mat.
3. Exhale and reverse by rounding your back toward the ceiling as you press your hands into the mat. Repeat this flow several times.

2. Three-Legged Downward-Facing Dog Pose

Although it can be challenging to find stability in Three-Legged Down Dog, notice what happens when you bring your intention to mind. You may find that your body is better able to remain in an engaged posture and even find a bit more stillness when your mind is focused on one thing.

How to:

1. From hands and knees, exhale as you tuck your toes and  push your hips up and back into Downward-Facing Dog Pose.
2. On your next inhalation, lift your right leg toward the ceiling and push through your heel. Bend your right knee and release your right foot behind you to stretch from your arms to your right knee. Keep pressing your hands into that mat. Stay still or circle your right leg as if you were drawing circles on the ceiling with your knee. Stay here for 3 to 5 breaths.

3. Lunge with Eagle Arms

This position combines elements of two different poses—Lunge and Eagle Pose—making it a challenge for your body and mind. Think of your intention as a place to rest your focus and help you through challenging moments in your yoga practice and your everyday life.

How to:

1. From Three-Legged Downward Dog, straighten your lifted right leg and then step it through toward your hands.
2. Press both feet into the mat and lift your upper body into High Lunge.
3. Bend your arms and cross your right elbow above your left, resting it in the crook of your left arm as much as you can. Stay here or press your palms against each other. Gently lift your elbows and arch into a slight backbend as you lift through your sternum. Continue to press through your back heel. Pause here for 3 to 4 breaths.

4. Warrior 2 (Virabhadrasana II)

Let how you hold yourself in Warrior 2 be how you approach your gaze, or drishti, which is focused yet not so intense that you are rigid.

How to:

1. From Lunge, move your back foot so it is close to parallel to the back edge of the mat or turned in slightly.
2. Reach your arms straight out from your shoulders to make a T-shape. Keep your gaze and body relaxed, even as the pose becomes more challenging. Breathe here for 3 to 5 breaths.

5. Reverse Warrior Pose (Viparita Virabhadrasana)

This pose is symbolic of intention setting. In Reverse Warrior, you reach upward, as if toward your desired vision even as your lower body remains grounded serving as a reminder to build a strong foundation and stay in the present moment.

How to:

1. From Warrior 2, lower your back hand to your back thigh.
2. Slide your hand gently down your thigh (without gripping), and lift your front arm as you lean backward with your chest facing the long side of the mat. You can opt to gaze toward your front hand. Maintain the bend in your front leg. Stay here for 3 to 5 breaths.

6. Standing Forward Bend with Shoulder Stretch (Uttanasana)

Take this opportunity in Standing Forward Bend to forget the outside world and reconnect with your inner world.

How to:

1. From Reverse Warrior, step your back foot forward to meet your front foot.
2. Fold forward at your hips. Interlace your fingers behind your back and reach your knuckles toward the ceiling, to increase the stretch across your chest. Keep your knees bent, your neck relaxed, and your back straight. Stay here for 3 to 5 breaths.

7. Upward Salute (Urdhva Hastasana)

Notice how even in the full-body reach in Upward Salute, you’re still deeply supported by the earth underneath your feet.

How to:

1. From Forward Bend, roll up to standing.
2. Extend your arms overhead with your palms facing each other. Press your feet into the mat and lift your sternum to come into a gentle backbend. Stay here for 3 to 5 breaths, or until the stretch feels complete.

8. Mountain Pose (Tadasana)

Feel the energy flow freely from head to toe in Mountain Pose. Find a sense of calm that you can return to whenever you need it.

How to:

1. On an exhalation, bring your hands together at your chest in prayer position (anjali mudra). Relax your eyes and jaw. Gently lift your sternum and lengthen your spine, down through your tailbone. Press your shoulders down and keep your chin parallel to the floor. Stay here for 3 to 5 breaths.