Week 1.1 (January 1-7) New Year

Topic 1 – Replacing Bad Habits with Good Habits

Yoga is not just about the poses we do on the mat; it’s about the patterns we create in our lives, off the mat. Krishnamacharya beautifully said, ‘Yoga is the process of replacing old patterns with new and more appropriate patterns.’ Think about that for a moment. Every breath, every movement, every choice we make is an opportunity to create a new pattern—a healthier, more intentional way of living.

Habits, both good and bad, are patterns we’ve repeated so often that they feel automatic. The beauty of yoga is that it brings awareness to these patterns and gives us the space to consciously choose new ones. The process may not always be easy, but each small step we take—each mindful breath, each intentional action—leads us closer to the person we want to become.”

Metaphor:”In Buddhist philosophy, the concept of samskara refers to the mental and emotional impressions left by our past actions. These impressions, much like grooves in the mind, shape our behaviors and reactions over time. Replacing a bad habit with a good one is like smoothing out those deep samskaras and creating new, positive imprints. At first, the old patterns may call us back, but with patience and mindfulness, we can lay down fresh paths that lead to a more harmonious life.”

Quotes:

“Yoga is the process of replacing old patterns with new and more appropriate patterns.” – Krishnamacharya

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

“First we form habits, then they form us. Conquer your bad habits, or they will conquer you.” – Rob Gilbert

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun

“Your future is shaped by the habits you practice today.” – Anonymous

Practice Prompt:”As we flow through today’s practice, think about a habit or pattern in your life that no longer serves you. With each exhale, visualize letting go of that old samskara. With each inhale, imagine carving a new path—one that aligns with the best version of yourself. Remember, yoga is not about perfection; it’s about progress, one breath, one step, one choice at a time.”

Topic 2 – Choosing a different path

Do you ever find yourself walking the same path, hoping it will lead somewhere different, only to end up in the same place—tired, unfulfilled, and unwell. Buddhism teaches us that suffering often arises from clinging to what no longer serves us, whether it’s a habit, a belief, or even a physical space.

The truth is, if the path you’re on keeps bringing you back to pain or dissatisfaction, it’s time to take a different path. Yoga reminds us that we always have the freedom to choose a new direction—to step off the well-worn trail and into the unknown, where healing and growth await.

As Thích Nhất Hạnh said, ‘You can’t solve a problem with the same mind that created it.’ Likewise, you can’t find healing by returning to the place that made you sick. Today, let’s focus on stepping off the old path and into new possibilities.”

“I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost… I am helpless.
It isn’t my fault.
It takes forever to find a way out.

I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place.
But, it isn’t my fault.
It still takes me a long time to get out.

I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in. It’s a habit.
My eyes are open.
I know where I am.
It is my fault. I get out immediately.

walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

I walk down another street.”
― Portia Nelson

“Imagine walking through a dense forest, always following the same trail. The path is familiar, but it leads you in circles, deeper into the forest. One day, you notice a small, overgrown opening to the side. It looks uncertain, even uncomfortable, but something inside you feels drawn to it. That opening represents change—a new way forward. It’s not the easiest path, but it’s the one that can lead you out of the forest and into the light.”

Quotes:

“You can’t solve a problem with the same mind that created it.” – Thích Nhất Hạnh

“The definition of insanity is doing the same thing over and over again and expecting different results.” – Albert Einstein

“If you’re brave enough to say goodbye, life will reward you with a new hello.” – Paulo Coelho

“Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson

“A journey of a thousand miles begins with a single step.” – Lao Tzu

Practice Prompt:”As we move through today’s practice, reflect on the paths in your life that no longer serve you. With each exhale, let go of the fear of leaving the familiar behind. With each inhale, visualize yourself stepping confidently onto a new path—one that supports your health, growth, and peace. Trust that every step you take on this new path leads you closer to your highest self.”

Topic 3 – Trusting Your Inner Strength

In life, obstacles are inevitable. But Buddhism teaches us that the way we approach these challenges matters more than the challenges themselves. When we believe in ourselves and trust in our inner strength, we transform difficulties into opportunities for growth.

Think about this: It is not the mountain that defeats the climber; it is the mindset they carry. As we step onto our mats today, let’s set the intention to trust that there is something inside us—a wellspring of strength, resilience, and courage—that is greater than any obstacle we may face.

As the Buddha said, ‘No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.’ And as we walk, let’s carry the belief that we are capable, we are strong, and we are ready.”

Metaphor: “Imagine a locked door blocking your way forward. At first, it feels like an impossible barrier. But as you search, you realize the key has been in your pocket all along. The door was never meant to stop you—it was meant to remind you to look inward and trust yourself to find the solution. Just like the key, your strength has always been within you, waiting to be used.”

Quotes:

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” – Christian D. Larson

“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” – Buddha

“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” – William James

“Stand firm in your refusal to remain conscious of negativity. Stay resolved to see the light that is always shining despite the appearances of darkness.” – Anonymous

“Courage is not having the strength to go on; it is going on when you don’t have the strength.” – Theodore Roosevelt

Practice Prompt:”As you move through today’s practice, reflect on a challenge in your life. With each inhale, draw in strength and belief in yourself. With each exhale, let go of doubt and fear. Visualize yourself finding the key to unlock the door in front of you. Trust that your inner strength is enough to carry you through any obstacle.”

Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are—John Wooden

What you do today can change all the tomorrow’s of your life—Zig Ziglar

Sorrow looks back, worry looks around, faith looks up, mindfulness looks within.

“Keep your face always toward the sunshine, and shadows will fall behind you.” – Walt Whitman

“Keep some room in your heart for the unimaginable.” —Mary Oliver

“Your body is listening to everything your mind is saying.”

“To successfully open the door to heightened awareness, we must open it inward.” ~Wayne Dyer

Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.” – Thich Nhat Hanh

The powers of the mind are like the rays of the sun when they are concentrated they illumine. – Swami Vivekananda

“Happiness is when what you think, what you say, and what you do are in harmony.” Mahatma Gandhi

“Now is the future that you promised yourself last year, last month, last week. Now is the only moment you’ll ever really have. Mindfulness is about waking up to this.”- Mark Williams

“When you witness someone in life, doing something better than you, instead of thinking of that person as competition, think of that person as inspiration. “A flower does not think of competing to the flower next to it. It just blooms.” – David Scott

New Year & Change

“If you’re brave enough to say goodbye, life will reward you with a new hello.” – Paulo Coehlo

“Cheers to a new year and another chance for us to get it right.” – Oprah Winfrey

“The road ahead is not some predetermined path that I am forced to trod, but it is a rich byway that I can help create.” – Craig D. Lounsbrough

“Write it on your heart that every day is the best day in the year.” – Ralph Waldo Emerson

”We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.” – Edith Lovejoy Pierce

”The beginning is the most important part of the work.” – Plato

”Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.” – Benjamin Franklin

“In order to change, we must be sick and tired of being sick and tired.”

Self Acceptance

Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind. – Dr. Seuss

Accept no one’s definition of your life; define yourself. – Harvey Fierstein

No one can make you feel inferior without your consent. – Eleanor Roosevelt

One day your life will flash before your eyes. Make sure it’s worth watching. – Gerard Way

Never regret a day in your life. Good days give you happiness and bad days give you experience. Everything that you are going through is preparing you for what you’ve asked for.

Believe you can and you’re halfway there. —T. Roosevelt

It will never matter what others think of you. It will ALWAYS matter what YOU think of you. – Fearless Soul

People who are crazy enough to think they can change the world, are the ones who do. – Steve Jobs

We generate fears while we sit. We overcome them by action. – Dr. Henry Link

“Ever feel like life is a test I didn’t study for.”

Final Quote

“A teacher is never a giver of truth; he is a guide, a pointer to the truth that each student must find for himself. I hope you listen to this teaching of truth within you this class.”

When you are evolving to your higher self, the road is long and lonesome, but you’re simply shedding energies that no longer match the frequency of your destiny. The hardest walk is walking alone, but it’s also the walk that makes you the strongest.”

“Not everyone you lose in life is a loss. Sometimes in order to find peace, you have to let go of the connection with the people, places, and things that create drama in your life but do not make you stronger.”

Vishwa mitrasana (Ashtanga 3rd series, 2nd posture)

Vishwa mitrasana is named after the sage Vishwamitra, who began as a king but yearned for the spiritual power of a sage. Through struggles and setbacks, his determination and belief in himself led him to achieve the highest honor—becoming a Brahma rishi, a title earned through discipline and inner strength.

This pose reminds us that strength, balance, and grace don’t come from external circumstances but from patience, perseverance, and trust in our inner power. Vishwa mitrasana symbolizes overcoming obstacles and stepping into our full potential.