Creating Your Personal Sadhana

What is a Sadhana?

How to Create your own Sadhana A Sadhana is a personal practice that you do daily, preferably at the same time and for a certain length of time. It is a type of spiritual practice that encourages self enquiry, self development and discipline.

A personal Sadhana could include asana, pranayama and meditation practice, but can also incorporate reading, writing, painting, drawing or simply walking…anything thing that makes you feel alive and connected to Self.

Getting up for Sadhana in the morning is a totally selfish act – for personal strength, for personal intuition, for personal sharpness, for personal discipline, and overall for absolute personal prosperity ~ Yogi Bhajan

First thing in the morning is an amazing time to do your Sadhana. When we lived in London I used to have a blanket and my slippers ready by the couch and get up in the early hours and listen to a Louise Hay recording of affirmations while I went through my asanas and then would settle for 5-10 minutes of meditation and finish by curling up on the couch and reading a chapter or two of a book (Gabrielle Bernsteins book May Cause Miracles is great!) and then shower and go about my day.

Obviously we don’t all have the luxury of being able to do our Sadhana in peace in the mornings, so 10-20 minutes spent with yourself before bed is good too.

One thing that a Sadhana practice will teach you is discipline. Traditionally Sadhanas were done for a minimum number of days and if you missed a day, you began again from day one. We are pretty good at making up excuses when it comes to sticking to something, but most of the time it is simply that we haven’t made it a high enough priority. On the other side of discipline you will feel pride in committing to your practice, a sense of wellbeing and an ease at which you are able to move through your day. It doesn’t mean that you won’t have bad days, but your personal practice helps you to connect to that part of yourself that is ok, unaffected by drama and able to stay calm and present in daily life.

What do I include in my Sadhana?

Why do you want to create a Sadhana? What brings you joy? What would you like to manifest in your life? How do you want to feel? 

As mentioned above it’s not just about asana, pranayama and meditation…it can really be anything. Take a few days to create and test your Sadhana practice and then commit to it daily.

  • Creativity: Writing, drawing, painting, crafting
  • Reading: Spiritual text, yoga philopshy, self development or just that novel that you’ve wanted to finish for so long!
  • Yoga: Asana, pranayama, meditation, mantra, texts…
  • Manifesting: visualisations or vision boards
  • Mindfulness: Observe the breath or walk in nature
  • Health, Wellbeing and Fitness: Exercise

How long should a Sadhana be?

Depends, how much time do you have each day realistically? If you only have ten minutes then go with that, if you can prioritise more time to your Sadhana then make it half an hour. Be honest with yourself, make it the perfect length so that you can look forward to it and not stressed out about making it work.

How long should I keep my Sadhana the same?

Again, it depends. 21 or 30 days is good. If you feel that you would like to make changes to your Sadhana a week in, do so but be clear as to why you are making changes…stick to it if you can. If there is a tweak that will improve the experience than add it into your daily practice.

Examples of a Sadhana

Sadhana to reduce stress
  • 5 minutes of journalling (don’t think just write!)
  • 5 minutes mindfulness meditation (seated or lying down)
  • 10 minutes of restorative asana
  • 1-2 chapters from a book of your choice or…
  • 20 minutes walking in nature!
Sadhana to start your day
  • 5-7 rounds of Surya Namaskar (begin slow to warm up)
  • 5-10 minutes of other asana (include stretching, twists, balance and Shavasana)
  • 5 minutes of visualisation. Take yourself through your day multiple times, see yourself happy, relaxed and calm.
  • 1-2 chapters from a book of your choice or….
  • 20 minutes walking in nature
  • 5 minutes journalling
Sadhana for positivity
  • Sit or lie comfortably and spend 5 minutes expressing gratitude for all that you have. Say mentally “Thank you for the roof over my head, thank you for the food I eat everyday, thank you for the hot showers, thank you for this time to myself”….
  • 5 minutes of visualisation. Take yourself through your day multiple times, see yourself happy, relaxed and calm.
  • 5-10 minutes doing something creative that brings you joy: painting, writing, drawing, crafts…anything
  • 5-7 rounds of Surya Namaskar (begin slow to warm up)
  • 2 minutes of mindfulness

At first you think that your Sadhana is a limited part of your life. In time you realise that Everything you do is part of your Sadhana ~ Ram Dass