How to Set a Powerful Intention for Your Yoga Practice

Written By Ailis Vann

Ever been slightly confused or undecided when your yoga instructor urges you to set an intention at the onset of class? Does your mind instantly go blank or do you feel like you might be “doing it wrong”? If yes, keep reading; this post is for you. 


Setting an intention for your yoga practice is a powerful way to deepen your mind-body connection on and off the mat. Getting the hang of this step in your practice is powerful and definitely worth the consideration. 


There’s no wrong way to do it, but taking the time to truly understand this mindful practice will enhance your experience every time you roll out your yoga mat. 



WHAT IS INTENTION IN YOGA?


The Sanskrit word for intention is Sankalpa. San means a connection with our highest truth, and Kalpa means vow. Therefore, Sankalpa is a commitment we make to ourselves.

  

By setting a positive intention for your yoga practice, you are committing to bringing awareness to a quality or virtue that you would like to embrace on and off the mat. The power of intention helps to calm your mind and strengthen your mind-body connection by focusing on this one specific mantra.


Some examples of intentions for your session could be gratitude, forgiveness, releasing negative energies, practicing kindness, or being compassionate. While these are all positive examples, the act of choosing one is highly personal and should resonate with your heart’s genuine desire. 

BENEFITS OF SETTING AN INTENTION FOR YOUR YOGA PRACTICE


By having an intention in mind as you practice yoga, you are harmonizing your mind and physical body (a little campfire kum-ba-ya for your inner and outer self 😉). 


Doing so leads to incredible benefits like:

  • Feelings of empowerment and deep connection 

  • Elevated confidence and awareness

  • The creation of new neural pathways in the brain and body

  • Diminished feelings of fear, stress, and the need to control everything

  • An open state to receive your desires

  • The power to abandon negative and self-doubting thoughts


These powerful virtues can translate into your daily life too, a win-win on and off the mat, (ummm, yes please 🙋‍♀️).


Additionally, when practicing more challenging poses, having a set intention provides your mind with something positive to focus on, giving less attention to discomfort or time. Paired with deep breaths, this allows you to deepen your physical practice, while gaining mental clarity.



MINDFUL PREPARATION 

Taking the time to mindfully prepare is the first step in setting a powerful intention. If you’re practicing at home, creating a sacred space where you won’t be distracted, uncomfortable, or interrupted is important. 

If possible, notify your family members or roommates that you’ll be unavailable and to not disturb you for a specified amount of time. Be sure to gather any tools you might want or need, like candles or essential oils, your favorite soft music, or even noise-canceling headphones–anything to help you create a peaceful, happy environment. 

If creating a sacred space free of distractions isn’t possible at home, you can always drop into one of our classes at Midnight Sun Yoga in Palmer, AK. We would love to have you! Getting the hang of setting an intention for your practice might be easier to do in a yoga class since distractions are left at home and everyone there is on the same page. 


ESTABLISHING INTENTIONS


If you’re scratching your head now, wondering how to choose the right intention for your practice, understand that there’s no wrong answer or intention (you get an A for effort here 😉). Establishing a meaningful intention for your practice is an intimate endeavor and only you know what is right for you.


Something helpful to ponder is to ask yourself what it is that you want to achieve with your practice. Challenge yourself to think beyond the physical aspect, though again, no intention is incorrect. 


Try making a list of positive affirmations and mantras. Here are a few to help you get started:


  • I am grateful.

  • I am at peace.

  • I am open to receiving.

  • I am love.

  • I am patient.

  • I am releasing all negativity.


Your intention can also be one single word that you want to embody throughout your practice and daily life, such as:


  • Compassion

  • Cheerfulness

  • Forgiveness

  • Kindness

  • Honesty


As long as you’re manifesting positivity, there is no wrong way to establish an intention for your practice. Once you have a list, carefully consider all options until you find one that deeply resonates with you. 



INCORPORATING INTENTIONS INTO PRACTICE


Now that you’ve carefully chosen an intention that correlates with your heart’s desire, it’s time to implement it into your practice. 

SETTING THE TONE

Setting the tone before starting is key. Take a moment to find silence and stillness. Doing so will heighten your senses, enhance your focus, and interrupt your normal thought patterns. 

Try developing an awareness of breath. Using pranayama to disrupt your normal breathing is a fantastic way to signal to your mind and body that you are about to encounter something important. 

DIG DEEPER

Seated on your mat, or supine, deepen your breath and turn your awareness inward. With your intention in mind, ask yourself an open-ended question like:


“What would it be like if…” (fill in the blank with your intention). 


For example, if your intention is I am patient, you might ask, 


“What would it be like if I was patient in all things today?” 


This seemingly simple act wires new neural pathways in the brain, making space for new ideas to be infused throughout the body.

THE POWER OF VISUALIZATION

As you answer the question to yourself, harness the power of visualization to amplify the energy of your intention. Envision how you will feel when you achieve your intention. What emotions will you experience as it comes to fruition? 


According to an article from Psychology Today:


“The brain is getting trained for actual performance during visualization. It’s been found that mental practices can enhance motivation, increase confidence and self-efficacy, improve motor performance, prime your brain for success, and increase states of flow—all relevant to achieving your best life!”

PRACTICE INTENTIONALLY

As you make your way through your practice, you can revert your focus back to your intention at any time, which will also help you power through more challenging poses. Moving through the asanas will also open up your body to align with your thoughts. This powerful congruence lays the groundwork for you to abundantly receive or achieve your manifested intention. 


TIME FOR REFLECTION

If you’re putting the physical and mental work into your yoga practice, don’t forget to set aside time to reflect on your progress and celebrate your accomplishments. 

That’s right, go ahead and pat yourself on the back. 🙌

Taking notice of even the small changes that translate into different areas of your life, as a result of setting intentions, will help you appreciate and continue to implement this step going forward.


TIPS FOR SETTING POWERFUL INTENTIONS IN YOGA

  • Staying in a constant state of gratitude opens you to receive, allowing your intention to manifest.

  • Keep it simple and focus on one goal at a time.

  • You can keep the same intention for as long as you need to. You don’t need to have a new intention every time you get on the mat (but you totally can).

As a closing thought, remember that setting an intention is a practice that is refined and developed over time, just like yoga. You may or may not get everything down perfectly the first time, and that’s okay. Strive to have grace with yourself, because the true beauty is in the journey and incremental growth that happens each day.

Hope to see you setting an intention (a Sankalpa) in class soon!

Ailis Vann
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