Yoga Therapy, Meditation

Using Yoga for New Year’s Resolutions

Rachel

How to Keep a New Years Resolution by Using Yoga

Use the practice of Sankalpa and Yoga for New Year’s Resolutions

So often we start a new year out with an intention, a goal, or a resolution and then lose track of it along the way. Personally, I don’t always do resolutions, but I do like to reflect and plan as the year turns.

However, if you’re looking for a way to help you keep a New Year’s resolution, or simply want to work towards a goal, there is a yoga therapy approach to turn intentions into actions that create sustainable, long-term habits. It’s called Sankalpa.

What is Sankalpa?

Sankalpa, often translated as intention, is a central practice in Yoga Nidra meditation. I’m not a Sanskrit scholar, but my understanding is that it means “a vow taken in connection with our highest selves.”⁣

At its best, the practice of Sankalpa is a deeply personal & effective way to change your mental patterns & break bad habits by helping you create felt experiences of new ways of being. If you dash something off without much reflection, it may not have much power at first. However, if you continue working with your intention, you may find that even the most general or mundane intentions eventually lead you to profound change.⁣

Using Yoga for New Year's Resolutions the woman lying down is practicing sankalpa

⁣What is the process of Sankalpa?

5 steps to using yoga for New Year’s Resolutions by creating lasting change and keeping intentions

  1. Reflect on your wishes and desires.
  2. Consider what you want to spend your time & energy cultivating. What feels particularly meaningful? What seems worth investing in?⁣
  3. Create a simple statement of intention and write it down. Select clear, positive language. Center yourself in your intention by using I/me/ my, & speak in the present tense.⁣
  4. Repeat your intention out loud to yourself, several times at the beginning & end of Yoga Nidra or other spiritual practice, or when starting or ending your day. As you do this, imagine & feel its truth.⁣
  5. Use the practice of Yoga Nidra. It is a powerful way to work with Sankalpa. This is because a meditation practice can you to a state of openness where you may be less influenced by doubts.⁣ If you want to give Yoga Nidra a try, I offer Private Yoga Nidra Sessions to help you explore the practice.

5 self reflection questions you can ask yourself:

  1. What outcome do you want for this practice & for your yoga practice in general?⁣
  2. What underlies those desires? Is there deeper meaning to why you want what you want?⁣
  3. If you want to stop a behavior, what is the underlying desire you’re trying to satisfy when you engage in that behavior? Does this point you towards a deeper yearning?⁣
  4. What do you wish for that you’ve never dared speak before?⁣
  5. Do you use intention in your spiritual / growth practice? Why or why not?⁣

Live Your Intention All Year Long

Using yoga for New Year’s resolutions isn’t about willpower—it’s about aligning your intentions with your inner values through practices like Sankalpa and Yoga Nidra. Whether your goal is to be more present, improve your health, or embrace change with compassion, yoga offers a sustainable and meaningful path forward.

Ready to explore this for yourself? Try setting a Sankalpa before your next practice or join one of my upcoming classes or workshops to learn more about using yoga as a tool for transformation. Click here to learn more or get in touch!

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    Published by Rachel

    I'm an IAYT-certified yoga therapist located in San Diego, CA. I teach people with chronic pain to move better, understand their bodies, and find ease within so they can reduce symptoms and thrive. You can work with me via private sessions or group programs offered online or in person in San Diego. If you want to hone the skills of attention and learn to decode the signals from your body so that you can move better and feel better, you've come to the right place.

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