The Solstice Pause: Yoga for Introspection and Connection to the Season’s Flow
The winter solstice marks the beginning of the astronomical winter season. It's the day of the year with the least amount of daylight, yet it also signifies a turning point as the days begin to grow longer. It’s a time when one cycle ends and another begins, symbolizing death and rebirth. Rather than resisting the darkness of this day, we can celebrate what it represents and use it as an opportunity to turn inward.
In both yoga and astrology, the sun symbolizes the soul, and the word "solstice" comes from the Latin phrase solstitium, meaning "sun standing still." It might be said that on this day, the soul stands still. The darkness of the solstice invites contemplation, offering a chance to set intentions, slow down, and honor all aspects of ourselves—both the light and the dark. By connecting to our desires and letting go of what no longer serves us, we create space for renewal and growth.
Solstice Practices for Reflection and Renewal
The winter solstice offers a perfect opportunity to slow down and turn inward through movement, meditation, and journaling. Incorporating rituals into this day can deepen your connection to the season and yourself. Below is a suggested solstice ritual:
Set an Intention
Begin by reflecting on what this solstice represents for you. Your intention could center around themes of renewal, release, or gratitude, or it might be something personal that arises in the moment.Move (20 minutes)
Physical movement helps release stagnant energy and creates space for deeper reflection. You might choose a yoga flow, gentle stretching, or even dancing—whatever feels good in your body. If your energy calls for slowing down, restorative and gentle poses can be especially powerful on this day. Allow yourself to move mindfully, connecting deeply with each pose.Meditate (10 minutes)
After moving, find a comfortable seated position. Close your eyes or soften your gaze and focus on your breath. Let the energy you stirred during your movement practice settle, and notice how your body and mind begin to ground into stillness.Journal (10 minutes)
Writing can be a powerful tool for reflection. After your meditation, grab your journal and write freely. You can use the prompts below if you need inspiration, or simply allow your thoughts to flow naturally. Write until you feel complete or for the full 10 minutes.Meditate Again (5 minutes)
Return to your meditation posture. Observe any thoughts or feelings that arise, and hold them without judgment. Use this time to close your ritual in stillness.
Journal Prompts for the Solstice
What did you learn over the past year?
What are you ready to release on this solstice?
What do you want to bring into the light?
Where do you need to shift focus in life?
What new habits or vibrations would you like to invite in?
What do you want to achieve in the coming year?
Honoring the Solstice with 108 Sun Salutations
For those looking to embrace the solstice with a more vigorous practice, performing 108 Sun Salutations can be a transformative experience. This tradition, often practiced on significant days like the solstice, represents a symbolic journey of release, renewal, and gratitude.
Why 108?
The number 108 is considered sacred in yoga and many spiritual traditions. It’s tied to the idea of wholeness, representing the unity of the universe and the self. In yoga, there are 108 energy lines that converge to form the heart chakra. The number is also significant in astronomy, as the distance between the Earth and the Sun is approximately 108 times the Sun’s diameter.
How to Practice 108 Sun Salutations
Completing 108 Sun Salutations is both a physical and mental challenge. It’s a moving meditation that encourages you to release what no longer serves you while welcoming in the light of the new season. If you decide to embark on this journey:
Prepare Your Space
Find a quiet, comfortable space where you can move freely. Light a candle, burn incense, or play music to set the tone.Warm Up
Spend a few minutes warming up with gentle stretches to prepare your body for movement.Divide the Practice
Break the 108 Sun Salutations into smaller sets, such as nine rounds of 12. Pause between rounds to rest, hydrate, and reconnect with your breath. I always find it helpful to use stones/crystals or check marks on a paper to keep track.Focus on Intention
With each salutation, bring awareness to your breath and movement. Dedicate your practice to your solstice intention or use it as an offering of gratitude.End with Stillness
After completing your salutations, take time to release and to rest in Savasana. Allow your body and mind to absorb the practice.
While completing 108 rounds might seem intimidating, this practice is as much about intention as endurance. You can tailor it to your needs:
· Break it into smaller cycles: Perform 9 sets of 12, pausing for reflection or rest in between.
· Modify as needed: If a full Sun Salutation feels challenging, adapt with variations of chaturanga or perform half salutations.
· If you are doing full sun salutations, make sure you alternate which leg you lead with when stepping forward and back.
· Focus on mindfulness: Even completing a single round with full attention can embody the practice’s meaning.
· Whether practiced solo or in community, this ritual is a powerful way to welcome the solstice and honor the light within.
Embracing the Winter Solstice: Rituals, Reflections, and the Power of 108 Sun Salutations
The winter solstice is a profound moment to pause, reflect, and connect with our inner rhythms. Amid the chaos of the holiday season, it offers a chance to slow down and honor the transition from darkness to light. Whether you choose to engage in a quiet, introspective ritual or take on the physical challenge of 108 Sun Salutations, let this time of stillness be an invitation to renew, release, and set intentions for the journey ahead. As the days gradually grow longer, remember that light always returns, bringing new possibilities and growth with it.
