Easy Does It – Simple as One, Two, Three. Yoga for The New Year.

Happy New Year! A changing of the calendar page, turning over a new leaf, the hope of a new beginning. There is hope but there is also the illusion of imagining that a future day could mean more than the embrace of the present in a new or more faithful fashion.


Kyczy – doing what she loves

I am a rebel. I say forget the resolutions! Forget the resolutions and instead set an intention for the New Year.  Perhaps an intention that is different from a pledge to be different. So not to be more, but to do less of the unhealthy and more of the healing.

I used to set out lists; things that were going to change once the old man of the present year gave way to the baby of the New Year. In the meantime the days between Christmas and New Years were a Bacchanalian week of self-indulgence and rule breaking. This used to be a time of total excess. Before I got clean and sober it was the period of pulling out the stops before I made the effort to cut back, spend less, get to work on time, keep the house neater on a more regular basis, lose a few pounds, spend more time with the children.

Time has passed. I have a few years of leading a clean and sober life. I haven’t had to make a using or drinking pledge in many years, but in early recovery I still used this period of time to refresh my desire to be more, be better, do less of one thing and more of another. I am not fond of resolutions any more. I refresh my intention to be myself, just as I am, with vigor and with reverence.

In 12 step programs we have a saying “Easy Does It”. We also hear the second refrain “But Do It”- meaning we take itcalendar page into action. So while we move in ease, with serenity, we also make it real by “making” it real. Similar to the adage that “Meeting Makers Make It” we take action in our recovery. The thinking about going to a meeting doesn’t help me recover. The thinking about doing the steps doesn’t help me recovery, nor does the thinking about health help me heal. I need to do something. But do it easy.

Nowhere is that suggestion to work easy more evident than on the yoga mat. I practice coming to the mat, moving on the mat, moving the breath in the body in the poses. I practice feeling the physical sensations as well as practice watching the chatter in my mind. I note my emotions in response to the poses and the breath.  The yoga practice gives me an opportunity to slow down to feel and listen to myself. But it only works if I do it. I need to get onto the mat and do the practice. I don’t need to try to push my body into poses that hurt my joints or spine, but I do practice some challenge so that I can know my limit for any particular pose at any particular day or time.

But it is a New Year. It might be a time to investigate a new practice. What if you have set an intention to try something new? What if yoga is calling you?  What are the poses for? What is yoga? What do you do first? Of course there is Youtube, books, and online studios such as “StudioLiveTv”. They can show you a little about what the physical yoga practice is.

But here is the secret. The secret to starting: move. Just move. Move and hold a stretch for 30 seconds. Three long slow deep breaths should do it.

yoga word 2One of the basic starting points is to move the spine six directions: forward fold, arching or back bend, twist to right, twist to left, arc to the right, arc to the left.  DONE with spinal flexion. Six minutes and you are complete.  That is step one.

Step two: move all your joints. Toe knuckles, ankles, bend and straighten the knees, rotate hips, flex and extend fingers, rotate wrists, bend and straighten elbows, rock and roll shoulders, turn the head from side to side, then ear to shoulder (right and left), then tip the head chin to chest and chin to ceiling. Slowly.  Another 10 – 15 minutes have passed. Great job!

Step three: stretch all your muscles. Calves and hamstrings and so on up the body, holding each stretch for 30 seconds. It will “change your life”. You can do all of this in “100 Breaths Before Breakfast”; a sequence that will move your whole body in union with your breath as you prepare for the day.

The discipline of doing a regular routine allows me to feel good about myself and thereby I gain self-esteem. Each and every time I do so I am keeping a promise to myself and affirming how trustworthy I am. I am also gaining faith in my body and trust in its capacity. This will allow me to move into regular yoga classes with more confidence and less likelihood of doing myself harm.

Read about yoga, what is it and what it isn’t by checking  out www.yogarecovery.com.


About Kyczy Hawk

Kyczy has been teaching recovery focused yoga classes since 2008. She is a devoted teacher to people in treatment centers and in jail. Kyczy created a teacher training program for others who wish to work in this field. Trauma sensitivity and the somatics of feeling and relating more wisely to your body are some of the basics taught in S.O.A.R.(™) Success Over Addiction and Relapse.Kyczy has been a certified Y12SR (Yoga of 12 Step Recovery) leader for over eight years and a leadership trainer for the past two. She leads workshops nationally and holds and annual retreat at the Land of Medicine Buddha in Soquel, California.Author of “Yoga and the Twelve Step Path” , “Life in Bite-Sized Morsels” , “From Burnout to Balance” she has recently released a book and workbook through Central Recovery Press:”A Yogic Tools for Recovery; A Guide To working The Steps” as well as five recovery oriented word puzzle books.You can also join Kyczy and a host of other people in recovery every Sunday morning at 8am PT (11 am ET) on In The Rooms at the Yoga Recovery meeting. Join the Thursday “12 Step Study; Yogic Tools For Recovery” 8pm ET on ITR.Kyczy is very proud of her family; husband, kids, and grandkids, all who amaze her in unique and wonderful ways. Join her mailing list for other online offerings at www.yogarecovery.com.
Bookmark the permalink.


  1. Thank you for reading! I think of Roger Miller when I avoid the mat (or cushion) “all you gotta do is do it do it do it” :_). It doesn’t have to be complicated as you know from your work in eating well, and we know from recovery. Keep it simple 🙂

  2. Thanks so much for this simple outline to just doing it. I have had my mat and its gently used Lol. I look forward to making a commitment to just doing something to start. Your calm voice and spirit comes through and inspires me.

  3. Thanks so much for this Kyczy. I think for many people, because of the way yoga can be advertised with hot girls in tight yoga pants, many of us feel that yoga is rather exclusive – either for the very beautiful or very spiritual. This really helps us see how yoga can be for us, with your examples of things we can do to get started! Great introduction to yoga!

    • You are most welcome – B.K. Bose of the Niroga Institute in Oakland says that we “need to change the zip code of yoga” meaning the areas in which it is offered and taught. Right now it seems to appear in more exclusive communities which contributes to the illusion that it is only for the well healed and well proportioned. Nothing could be further from the truth.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.