New Year, New Energy: A Yoga Practice to Welcome 2025

Fitness, Motherhood

As the new year begins, it’s the perfect time to reflect on the past and prepare ourselves for the journey ahead. If you’re feeling the need to shake off the holiday hustle and step into 2025 with clarity and openness, this yoga practice led by Casey Backus, pelvic PT and yoga instructor, and Roxanne Albert is the ideal way to do just that. Whether you’re sitting quietly or flowing through movements, this practice will help you start the year with grounded energy, gratitude, and an open heart.

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Setting the Tone for 2025

The practice begins seated, inviting you to find comfort and stability. Casey encourages us to release expectations—whether it’s about having the “right” equipment or performing yoga perfectly. The key here is to allow yourself to simply arrive—mentally, physically, and emotionally. Take a deep breath in, close your eyes, and settle into the present moment.

Imagine your mind as a snow globe—shaken up and swirling with thoughts—and with each breath, allow that internal chaos to settle. This simple yet powerful imagery helps clear the mind, making space for all the possibilities that 2025 holds. By breathing deeply and intentionally, you begin to shake off the weight of the past year and open yourself up to the new energy that lies ahead.

A Foundation of Gratitude

As the breath deepens, Casey invites us to reflect on 2024—not through the lens of self-criticism or dissatisfaction but with gratitude. Gratitude for the body, the mind, and the spirit that carried us through the challenges and triumphs of the year. It’s easy to focus on what we didn’t accomplish, but here, the intention is to appreciate everything you’ve already overcome and achieved. By grounding our New Year’s resolutions in gratitude, we create a stronger foundation for the months to come.

This practice encourages us to hold compassion for ourselves—acknowledging the imperfections, the missteps, and even the things we didn’t complete. Everything we’ve gone through has shaped us, and that’s worthy of appreciation.

Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!

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Flowing Through the Body: Letting Go and Moving Forward

From a seated position, the practice transitions into a gentle flow that encourages us to let go of the past year’s tension. Moving through different yoga poses, like tabletop, downward dog, and cobra, the focus is on fluidity and releasing what no longer serves us. Casey suggests exploring the spine through spiral movements, allowing your body to lead the way and move with the breath. This is not about achieving perfect form but about feeling the movement and being present in the body.

In these simple movements, we begin to shed the remnants of stress or tension from the holidays, creating more openness and space. The practice moves between grounding and expansion, inviting us to explore what it feels like to be both rooted and uplifted at the same time.

The Power of the Breath

Breathwork is an essential part of this practice. Casey leads us through ujjayi breath, often referred to as “victorious breath.” This technique involves creating a gentle constriction at the back of the throat as you inhale and exhale through the nose, producing an audible, soothing sound. The breath becomes a steady rhythm, a reminder to remain calm, present, and connected to the body. As you inhale, you breathe in possibility; as you exhale, you release what no longer serves you.

As you move through the flow, the breath continues to guide you, creating space in both your body and your mind. The practice is not about rushing into new resolutions or changes; it’s about starting from a place of acceptance and gratitude, setting the stage for personal growth in 2025.

Letting Go of What Doesn’t Serve You

At several points throughout the practice, Casey asks us to reflect on what we are carrying into the new year that no longer serves us—whether it’s physical tension, limiting beliefs, or emotional baggage. The question is simple: What are you ready to release?

As you settle into each posture, you’re invited to explore these areas of tension and consciously let go. In pigeon pose, for example, the focus shifts to releasing tension in the hips and pelvis, areas where we often hold emotional and physical stress. Whether you’re in a deep stretch or a simple seated position, the practice is a reminder that letting go is just as important as making space for new intentions.

Closing with Gratitude

As the practice winds down, Casey brings us into Shavasana, the final resting pose. Here, you are invited to soften the body and settle into a deep state of relaxation. The beauty of Shavasana is that it gives us the opportunity to pause, reflect, and integrate the benefits of the practice. With gratitude, we honor ourselves for showing up on the mat and for the support we have in our lives, whether from our community or our own strength.

As you rest, Casey encourages us to acknowledge the love and support that has carried us through the ups and downs of the past year. It’s a reminder that even when things don’t go perfectly, we are still held and supported in ways we might not always recognize. This closing moment invites us to carry that sense of support into the new year.

Welcoming 2025 with Open Arms

This yoga practice is a beautiful way to start the new year—not by striving for perfection or setting lofty goals, but by grounding ourselves in gratitude, releasing tension, and embracing what is to come. As we prepare for 2025, we do so from a place of openness, knowing that the journey ahead will be full of both challenges and beautiful moments. Through this practice, you’ve not only moved your body but also created the mental and emotional space needed to welcome all the possibilities that lie ahead.

Wishing you a peaceful, centered, and joyful start to the year!

Amanda Lamontagne, MS