4 Yoga Poses for a Positive New Year

Here are 4 gentle, modified yoga poses that are great for welcoming a positive New Year—they focus on intention, openness, and calm energy. These are beginner-friendly and can be done safely at home

First is Modified Supported Mountain Pose – “Setting Intentions”

• Stand with feet hip-width apart (wider than usual for balance).

• Rest your hands over your heart or gently at your sides.

• If standing is uncomfortable, do this seated with feet flat on the floor.

This pose encourages grounding and clarity—perfect for setting New Year intentions and feeling steady moving forward.

Next is Modified Seated Forward Fold – “Letting Go”

• Sit on the floor or a chair.

• Bend your knees and place a pillow or folded blanket on your thighs.

• Gently fold forward, resting your hands on the pillow or knees—no forcing.

This pose promotes release and reflection, helping you let go of stress or negativity from the past year.

Next is Modified Supported Heart Opener – “Welcoming Positivity”

• Sit or lie on your back with a pillow or rolled blanket placed along your spine.

• Let your arms rest open at your sides, palms facing up.

• Keep the stretch gentle—no pain or strain.

Opening the chest supports feelings of optimism, confidence, and emotional balance.

Lastly is my favorite Modified Child’s Pose – “A Perfect Ending”

A deeply restful pose that encourages inward focus and grounding.

Kneel on the mat, big toes touching, knees wide. Fold forward, resting your torso on a bolster or pillow. Let your arms drape alongside or forward.

This pose invites introspection and gently stretches the back and hips, which can get stiff in cold weather.

Namaste and remember, WE are Limitless