Sankalpa - The intention that lights up our journey

I've been reflecting on why these prayers we chant together matter so much to me, and I want to share what I've come to understand

When we begin our yoga practice with Sankalpa—setting our intention—we are doing something profoundly important for our well-being. We are engaging what neuroscience calls the “top-down” approach to health and healing by connecting to something higher than ourselves. This support unburdens us and creates a sense of safety creating the ground for our flourishing.

In yoga, we understand that transformation happens through two approaches:

Bottom-up: Through the body to the mind. When we practice asanas, pranayama, and physical movements, we calm the nervous system, release tension, and create shifts in our mental state. The body teaches the mind.

Top-down: Through the mind to the body. When we set intentions, invoke prayers, and connect to something greater than ourselves, we activate the prefrontal cortex—the part of our brain responsible for clarity, purpose, and conscious choice. The mind guides the body.

We begin all our yoga classes with a Sankalpa, an invocation where teacher and student seek together:

ॐ सह नाववतु । सह नौ भुनक्तु । सह वीर्यं करवावहै । तेजस्वि नावधीतमस्तु मा विद्विषावहै । ॐ शान्तिः शान्तिः शान्तिः ॥

Through this prayer, we are asking: May we be protected in the study of this knowledge. May we realize the fruits of our practice. May we study together with energy and vigor. May our intellect be kindled and lead to clear thinking. May no discord or miscommunication come between us.

This tuning in at the start of the class sets up

• Clarity of purpose: Our brain knows why we are here

• Safety and connection: We feel held in something greater

Recent neuroscience research is revealing that this kind of intention setting, these aspirations and affirmations, really work on our nervous system. They orient us toward well-being rather than survival mode by engaging the prefrontal cortex. When our mind is engaged with intention and meaning, it sends signals throughout our entire being. Our heart rate steadies. Our breath deepens. Our body knows it is safe to heal, to grow, to unfold.

Thus we begin by setting our direction—engaging our conscious, thinking mind in service of something beneficial. Then we move, breathe, and practice, allowing the body to absorb and embody that intention, integrating both top-down and bottom-up—the bidirectional communication of the brain and the body.

When we conclude our practice, we engage the even deeper aspirations that orient our entire being towards the connection we have for one another, all beings, and continue our journey towards knowledge and completeness.

We dedicate our practice to universal well-being:

ॐ सर्वे भवन्तु सुखिनः । सर्वे सन्तु निरामयाः । सर्वे भद्राणि पश्यन्तु । मा कश्चिद्दुःखभाग्भवेत् । ॐ शान्तिः शान्तिः शान्तिः ॥

By wishing for the happiness, safety , wellness and removal of the suffering we are engaging in loving kindness and compassion. This comes as we recognize that individual is part of the whole and individual’s well-being is woven into the well-being of all.

We set our highest aspiration—the journey from limitation to freedom:

ॐ असतो मा सद्गमय । तमसो मा ज्योतिर्गमय । मृत्योर्मा अमृतं गमय । ॐ शान्तिः शान्तिः शान्तिः ॥

Lead us from unreal to real. From darkness to light. From death to immortality.

We are directing our ourselves consciously toward what is true, what is unchanging, what is eternal within us. When the vision is big, when we see ourselves in that light, we are enthusiastic to achieve that expression of ourselves.

Finally, we affirm our completeness:

ॐ पूर्णमदः पूर्णमिदं पूर्णात्पूर्णमुदच्यते । पूर्णस्य पूर्णमादाय पूर्णमेवावशिष्यते ॥ ॐ शान्तिः शान्तिः शान्तिः ॥

That is whole, ever present and infinite. Same is true for this moment on this earth in myself, of which I am part of.

This declaration settles into our being. Our mind recognizes: we are already complete. We are not striving to become something we are not. We are simply uncovering the limitations that veil our true nature.

When we repeatedly direct our mind toward truth, toward compassion, toward our complete nature, we create new pathways in our brain. We train ourselves to seek what is beneficial, what is true, what is whole.

This is why we begin and end with intention. When the mind holds its highest aspiration, the body follows—and together, they discover the ease and completeness that is always present.

Let our practice elevate our vision, and may our practice bring joy and happiness to all, including us. Thus our individual practice becomes a contribution to the greater good.