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Yogi Assignment: 5 Ways to Put the Yamas Into Practice During the Holidays



The yamas are especially important to follow this time of year. Here’s how to put them into practice.

The yamas ask yogis to avoid violence, lying, stealing, wasting energy and possessiveness.

Across the United States, this week marks the official beginning of the holiday season. We usher in the festivities with decorations, shopping, gift-giving, parties, and family gatherings. Along with the usual seasonal fanfare is the unwelcome stress of holiday traffic, busy malls and shopping streets and facing unprocessed familial tension.

This time of year can also bring up loneliness, when feelings of loss surface and many are left to confront wounded relationships. If this is the case, it can be tempting to draw inward and retreat into the unhealthy inner worlds of depression and grief. While the holiday season is meant to be celebratory, the truth of the matter is that the holidays can be a lot to handle.

See also 5 Ways to Use Your Yoga Practice to Help You Deal With Trauma

While I’m a yogi every day of the year, it’s times of heightened stress that I fall back on my practice to support me. When I’m standing in long lines or stuck in traffic, I choose to breathe instead of fuming with impatience. When my Instagram becomes inundated with Black Friday “deals” encouraging me to buy more, I focus on compassion, kindness, and forgiveness instead of letting the seeds of consumerism and bitterness into my heart.

It’s often during the busiest times of years that we place ourselves last and routines of self-care fall by the wayside. During the holiday season, the best way to navigate the murky territory of identity, emotion, and stress is to maintain a regular practice, both on and off the mat. And a great place to start is to study the yamas—the social restraints that ask yogis to avoid violence, lying, stealing, wasting energy, and possessiveness. (The five niyamas, or self-disciplines, ask us to embrace cleanliness and contentment, purify ourselves through heat, continually study and observe our habits, and surrender to something greater than ourselves. And I’ll talk about how to put those into practice next week!)

Yoga is so powerful because it is more than just a physical practice. Yoga is effective because of the inner transformation that happens when you practice—and studying and practicing the yamas can help fast-track that work.

Whether you are a seasoned practitioner or brand-new to the practice, diving into the practical application of the yamas will give you an anchor of peace during this holiday season.

See also The Practical Guide to Mindfulness We Need this Holiday Season

How to Put the Yamas to Practice This Holiday Season

Yama: Ahimsa

Definition: Non-violence

Practice: If you don’t already have a seated meditation practice, I invite you to cultivate one by sitting for as little as 5 minutes a day. Spend a few minutes each day practicing loving-kindness meditation: Start by sending love, peace, joy, and forgiveness to yourself. Then, extend your heart and send those same blessings to a friend or family member. Finally, extend the same feelings to all beings—human and non-human—all over the world and all through the universe. Once you get established in the practice of loving-kindness meditation you can do it anywhere. As you’re on the way to that holiday gathering, practice generating loving-kindness towards yourself and everyone who’ll be there. As you wait in long line at department stores, generate loving-kindness towards yourself and all other shoppers and employees.

Yama: Satya

Definition: Truthfulness

Practice: It can be tempting to put on a happy face and say you’re “fine” this time of year—even when you’re not. However, doing this creates emotional distance between you and the world. Try being honest in an authentic way. If you’re having a bad day and someone asks you how you’re doing, tell the truth. Be brave enough to say that you’re having a bad day, and then see what happens. After all, truthfulness opens the door for honest connection. You might be surprised to find compassionate responses as you share your vulnerability with the world.

Yama: Asteya

Definition: Non-Stealing, Non-Appropriation

Practice: It can be so easy to feel jealous of others’ happiness. It sometimes feels like there’s a limited amount of happiness in the world and when others are happy, it can seem like they “stole” our happiness. Yet jealousy is vicious cycle that leads to a dead end. To help curb that state of mind, practice sympathetic joy: Choose someone you love like a child and celebrate their happiness. Then, expand your heart and see everyone in your town happy. Finally, hold in your heart the person who brings up your jealousy the most and freely send that person the happiness, success, and joy that you desire. Then, bring your mind back to your heart and feel the freedom.

Yama: Brahmacharya

Definition: Sexual Continence

Practice: This yama is often translated as celibacy. There is, however, more to this than abstinence. Only renunciant yogis who have taken vows of celibacy should think about maintaining abstinence as their commitment to Brahmacharya. For most yogis, it may be best to think about Brahmacharya as an act of valuing and honoring the committed relationships in your life. If you’re in a committed relationship, take on gratitude as a daily practice and express it in actions. Starting today, think of at least one thing that you are grateful for about your partner and thank that person for it. Commit to expressing your gratitude every day throughout the entire holiday season (and perhaps beyond!). If you’re not in a committed relationship, turn your sense of honor inward and think of one thing that you are grateful for about yourself each day. Then, look in the mirror and thank yourself for that.

Yama: Aparigraha

Definition: Non-Covetousness

Practice: The last of the yamas means non-greed, non-covetousness, and non-attachment. Think about how all of these traits can be “up” during this gift-giving season. It’s easy to feel disappointed when a friend or family member doesn’t seem as appreciative of a gift as you’d like them to be. Perhaps someone even returns an gift you spent hours choosing for them. If you truly put Aparigraha to work in your heart, you will practice letting go of your judgements around how someone reacts to your gift. Remember, true acts of giving are not performative and need no celebration or public praise. A big part of this yama involves releasing your attachment to a particular outcome when giving and receiving gifts.

About the Author

Kino MacGregor is a Miami native and the founder of Omstars, the world’s first yoga TV network. (For a free month, click here. With over 1 million followers on Instagram and over 500,000 subscribers on YouTube and Facebook, Kino’s message of spiritual strength reaches people all over the world. Sought after as an expert in yoga worldwide, Kino is an international yoga teacher, inspirational speaker, author of four books, producer of six Ashtanga Yoga DVDs, writer, vlogger, world traveler, and co-founder of Miami Life Center. Learn more at 

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Happy International Day of Yoga! We Found 6 Yogis Around the World Worth Following




Today, we’re highlighting people from around the world who are incorporating yoga into their lives.

International Day of Yoga lands on June 21, which coincides with the first official day of summer in the Northern Hemisphere. Today, we’re highlighting people from around the world who are incorporating yoga into their lives. Keep reading to see yogis on each continent (and yes—we even got Antarctica, too!) 

See also How to Salute the Sun

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1. Nansera Cissy, Ntenjeru (Uganda, Africa)

“Please take a moment everyday to remind yourself that you’re enough. Personally, I do so through a 10 minute meditation every morning and it works for me. It’s important to have this kind of approval from within before you go out to meet the world for it can sometimes be falsely unaccepting and cruel to your different.”

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2. Jean Laval, Paris (France, Europe)

Translated: “Kundalini yoga has completely changed my life—I have much more energy, much more clarity of mind, and I’m much more joyful since I’ve been practicing this yoga.”

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3. Sugichan, Tokyo (Japan, Asia)

Translated: “After yoga, I felt the sound of water, the light of the sun, the green of the leaf, and felt my soul and body become one.”

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4. Kamala Mathis and Siri Khalsa, Los Angeles (United States, North America)

12 Steps to a Super Better YOU


2. Say exactly what you mean.

3. Don’t be a people pleaser.

4. Meditate and move your body everyday.

5. Trust your intuition.

6. Never speak badly about yourself or others.

7. Never give up on your dreams.

8. Don’t be afraid to say NO.

9. Don’t be afraid to say Yes.

10. Be KIND to yourself and others.

11. Feed yourself with LOVE.

12. Let go of what you can’t control.”-Kamala 

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5. Guadalajara Jalisco (Mexico, South America)

Translated: “I started practicing at 45, I wish I would have known before the benefits of yoga, but better late than never. I find it the perfect practice for a better quality of life.”

6. Wayne Tompkins Sydney, NSW (Australia)

“My traditional Wiradjuri country is in SE NSW. But I grew up in Sydney and NSW country towns.

I never got to know my tribal land, language, law, culture, dance or song. These were taken from us by a long time ago.

Yoga has become my new culture, my new song and dance, my new corroboree.

I started doing yoga five years ago. Yoga has changed my life. It has become my new way of living. Yoga is my well being: my physical, mental and spiritual strength and truth.

Yoga has energised me, and made me flexible, physical and active again. It has given me more confidence, self-esteem and control in my life. It has connected me to myself and to my spirituality.”- via

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7. Elly MacDonald Danco Island (Antarctica)

“Life can be rich with experience if you allow it. Combining adventure with yoga, mindfulness and meditation can help forge a deeper sense of meaning — and this is just the tip of the iceberg.”- via The Fitness Republic

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Mindbody BOLD Conference

San Diego | September 27-29

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Yoga Journal Special Issue: The Mindful Guide to Women's Health




Yoga Journal Special Issue: The Mindful Guide to Women’s Health

Price: $9.99 + shipping


-Practices to help navigate life’s challenges

-How to create a nurturing practice to navigate every stage of life

-Healing visualizations for relief from pain and discomfort

-Breathwork for core-strength and serenity

-Recipes for hormonal balance and peace of mind

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