Intention Setting in Your Heated Vinyasa Flow Class

Yoga is layered. It is a physical, mental and spiritual practice. The practice of yoga will hit on all these levels whether we are conscious of it or not. What this means is, even if you are taking heated vinyasa flow classes simply for the physical benefits, you will no doubt experience mental and spiritual benefits as well. Perhaps in the form of feeling more present, grounded and open. Setting an intention is an easy way to deepen your practice and begin to integrate on a deeper level.

What is an Intention?

Setting an intention means choosing a specific focus or purpose for your practice, essentially linking your practice to the deeper parts of you. The Sanskrit word for an intention is sankalpa, which means “a heartfelt resolve.” Sankalpa is a practice most often used in meditation and yoga nidra, but you can use it in any yoga or physical practice, be in Hot Hatha, Pilates Sculpt, or even at the gym. Through the practice of intention setting, we align our conscious mind with our deeper values. Many teachers offer a space to set un intention near the beginning of class, or simply guide the class through an intention.

How to Set an Intention

Intention setting it requires a deeper self-awareness and introspection as we consider what we want to cultivate for ourselves. Start by closing the eyes and taking a deep breath, then and ask yourself what you wish to cultivate in your life. Perhaps asking yourself: “What do I need today?” and listening for the answer. When choosing an intention don’t over think it. Instead, apply the KISS Principal: Keep It Sweet and Simple. A short phrase in present tense and positive language works best. Avoid any negative phrasing.  Instead of “I am no longer anxious,” try: “I am grounded.” If nothing comes to mind or it starts feeling too complicated, you can always use one of these: “I open to love.” “I am grounded.” “I am grateful.”

Start Where You Are with Heated Vinyasa Flow

Remember that intentions are not expectations or goals. A goal has a future mindset with a desired outcome. Intentions are present-focused and represent the seed of something we want to cultivate. Presence, compassion, gratitude, acceptance… these are all examples of intentions that can be set at the beginning of your yoga practice. An intention of presence might simply mean coming back to the breath and repeating “I am here.” An intention of compassion could mean catching critical thoughts and choosing to open to love instead, perhaps saying to yourself, “I open to love.” Choose something simple that makes you feel more open and less tense. As you move through your practice, come back to your intention whenever you remember it. Let it carry you though difficult thoughts, transitions and poses. Your Practice Starts Here.

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Meet Yourself on Your Mat

When we meet someone new, we are full of curiosity. We ask them questions to get to know them better, and we are attentive to their answers. The same “getting to know you” process can happen each time we step onto our mat. All we need to do is approach ourselves with the same curiosity and attentiveness. Like everything, we are ever-changing. Intentions are a means of meeting yourself on your mat. I’ve been a heated vinyasa flow teacher for almost 20 years, and I am still discovering and rediscovering myself every time I step on my mat.

Let Your Intention Be Your Anchor

The mind is made to think, and yoga was invented to quiet that chatter. An intention is a great tool to recenter ourselves and get back on track when we get distracted (and we will!).  We may not be able to stop the mind from thinking, but we can redirect our attention away from our scattered thoughts. This can be done through focused attention. In yoga, the focal point is usually our breath. Each breath is rooted in the present moment. By choosing to concentrate on the sound and sensation of our inhales and exhales, we can quiet our internal chatter and land in the here and now. With an intention in place, you can fill each breath with purpose and allow it to anchor you.

Bring it Off the Mat

A practice rooted in intention becomes a practice that bridges a connection between the physical asana practice and the deeper parts of ourselves. Intention setting is a simple practice that can be applied occasionally or every time we practice. And once we get the hang of it, this focus attention can be practiced anywhere. Whether we are stuck in traffic, enjoying a coffee, walking to work, or parenting a little one, checking in with ourselves and tending a seed of what we need is a wonderful way to encourage mindfulness to follow us off the mat.

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