A Mindful Practice Companion for Physical Alignment, Breathwork & Inner Stillness
Akhilesh Gowda
wanderwithakhi.com
The Daily Sadhana & Asana JournalPage 02
Welcome to Your Practice Space
"Sadhana is a disciplined spiritual practice undertaken in pursuit of a goal. It is not about perfection in physical postures; it is about cultivating a quiet mind and a steady heart." — Akhilesh Gowda
01. Abhyasa (Consistent Effort): Showing up on your mat daily without attachment to external results.
02. Vairagya (Detachment): Observing physical tightness and mental chatter without judgment.
03. Svadhyaya (Self-Study): Reflecting on your internal state during and after practice.
The Daily Sadhana & Asana JournalPage 03
My Sankalpa (Spiritual Intention)
A Sankalpa is a vow formed in the heart to guide your practice over the next 30 to 90 days.
Asana Alignment GuidePage 04
Principles of Safe & Mindful Asana
Sthira Sukham Asanam — Posture should be steady and comfortable (Yoga Sutra 2.46).
Body Zone
Alignment Focus
Common Compensation
Spine & Core
Lengthen tailbone down, draw navel toward spine
Over-arching low back
Shoulders & Neck
Roll shoulder blades down away from ears
Hunching shoulders to ears
Hips & Pelvis
Square hips in forward folds and standing poses
Tilting pelvis sideways
Feet & Grounding
Press evenly through all 4 corners of feet
Collapsing inner arches
My Body Alignment Notes & Modifications:
Moon Days & CyclesPage 05
Moon Days & Rest Cycle Tracker
In traditional Ashtanga and Hatha traditions, Full and New Moons are dedicated rest days.
Date
Moon Phase
Practice Focus / Rest
Energy (1-10)
Observations
___/___
🌕 Full Moon
Rest / Gentle Pranayama
[ ____ ]
High emotional energy
___/___
🌑 New Moon
Rest / Meditation
[ ____ ]
Lower physical energy
___/___
🌓 First Qtr
Full Asana Sequence
[ ____ ]
Strong physical focus
___/___
🌗 Third Qtr
Yin & Restorative
[ ____ ]
Gentle hip opening
Mantra & ChantingPage 06
Mantra Chanting & 108 Japa Counter
Repetition of sacred sound vibrations pacifies the nervous system and focuses the mind.
Om Asato Ma Sadgamaya — Lead me from unreality to reality, from darkness to light.
Pranayama ProtocolsPage 07
Pranayama & Breathwork Guide
Prana is vital life force; Pranayama is the conscious control and expansion of breath.
Nadi Shodhana (Alternate Nostril): Balances left/right hemispheres. Inhale left 4s, hold 4s, exhale right 8s.
01. What pose/movement felt most spacious this week?
02. Where did I feel resistance or tightness (physical or mental)?
03. How did my mat practice influence my daily life off the mat?
Weekly IntegrationPage 24 — Week 2 Review
Week 2 Practice Review
01. Shifts observed in breath quality and endurance:
02. Insights gained during silent sitting or meditation:
03. Intentions for the upcoming weeks:
SvadhyayaPage 25
Svadhyaya — Philosophical Self-Study
Reflecting on the 5 Yamas (Social Ethics) and 5 Niyamas (Personal Observances).
01. Ahimsa (Non-Violence): How was I gentle with my physical body on the mat today?
02. Satya (Truthfulness): Was I honoring my actual physical limits, or pushing for ego?
03. Santosha (Contentment): How can I find contentment in poses that feel challenging?
Shala NotesPage 26
Teacher Adjustments & Workshop Notes
Teacher Cues & Physical Adjustments Received:
Anatomical & Alignment Corrections:
Consistency MatrixPage 27
30-Day Practice Consistency Grid
Check off each practice pillar completed daily.
Practice
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Meditation
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Meditation
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Monthly AuditPage 28
Monthly Practice Audit & Review
01. Total Practice Days Completed: ______ / 30
02. Major Physical & Flexibility Breakthroughs:
03. Mental Shifts & Adjustments Needed for Next Month:
Ayurvedic RefreshmentPage 29
Post-Practice Ayurvedic Refreshment
Nourishing the body after physical practice restores Ojas and balances Vata.
Warm Cumin-Coriander-Fennel (CCF) Tea: Equal parts CCF seeds boiled in water. Restores digestive fire without over-heating.
Golden Turmeric Milk (Golden Milk): Warm almond/cow's milk, turmeric, black pepper, and cardamom. Soothes sore muscles and joints.
My Favorite Post-Practice Meals & Teas:
Closing BlessingPage 30
Mangala Mantra
Lokah Samastah Sukhino Bhavantu
"May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and freedom for all."
Thank you for dedicating your time and energy to your daily Sadhana. May your practice bring stillness to your mind and peace to your heart.