10 Asanas for Gratitude • Yoga Basics

Thanksgiving is not only a time for indulging in delicious feasts and spending quality time with loved ones; it’s also an opportunity to reflect on the abundance in our lives and cultivate a deep sense of gratitude. And what better way to experience a feast of gratitude than through the practice of yoga poses that promote feelings of appreciation and thankfulness? If you are ready to embrace the richness of this gratitude season, then roll out your yoga mat, take a deep breath, and explore these asanas centered in thankfulness.

The benefits of gratitude yoga

Gratitude yoga is a practice that offers a wide range of benefits. It helps you cultivate a positive and optimistic mindset, which enhances your relationships with others by fostering appreciation and gratitude. Engaging in gratitude yoga effectively reduces stress levels, leading to improved overall well-being and longevity. By incorporating gratitude into your yoga practice, you can tap into your inner creativity and unlock your full potential. Additionally, practicing gratitude yoga significantly boosts your confidence and self-esteem, allowing you to embrace your unique qualities and contributions to the world.

How to cultivate gratitude with yoga poses

Incorporating specific yoga poses into your yoga sessions can help cultivate a sense of gratitude by opening the heart, releasing negative thoughts, embracing the present moment, giving space for reflection and appreciation, and cultivating balance and inner peace.

For example, backbends like Camel Pose (Ustrasana) and Bridge Pose (Setu Bandhasana) encourage a gentle opening of the heart center, allowing us to let go of negative emotions and embrace a grateful mindset. Additionally, incorporating mindful breathing techniques during poses such as Mountain Pose (Tadasana) and Tree Pose (Vrksasana) can further deepen our sense of gratitude by bringing our attention to the present moment and the abundance that surrounds us.

Below are the best 10 yoga poses for cultivating gratitude this Thanksgiving. Add one or more of these to a yoga sequence to enhance your sense of gratitude and connect with the spirit of thankfulness.

1. Mountain Pose (Tadasana)

is a foundational yoga pose that promotes grounding, stillness, and stability. This asana reminds us to stand strong and steady like a mountain, even in the face of challenges or distractions. It encourages us to find our center, both physically and mentally, and to approach each moment with a grounded sense of gratitude and appreciation. Incorporating Mountain pose into your yoga practice can help create a foundation of stability and mindfulness, fostering a deeper sense of gratitude for the abundance of the present moment.

2. Tree Pose (Vrikshasana)

is a balancing yoga posture that embodies the qualities of inner strength, focus, and resilience. As you stand tall on one leg, grounding it firmly into the earth, you embody a tree with deep roots into the abundant earth below. Practicing Tree pose teaches us to find stability and balance in the midst of movement and change.

With the hands at heart center in Anjali Mudra, take a few slow deep breaths to give thanks for the roots that support you and the stability that grounds you. As you extend the arms overhead, reaching towards the sky, cultivate a sense of expansion and openness to receive the bountiful blessings that life offers.

This posture not only strengthens our legs and core muscles, but it also challenges our focus and concentration, inviting us to find equilibrium within ourselves. Tree pose is a reminder that as we embrace challenges and stay rooted in our values and beliefs, we can tap into our inner reservoir of strength and resilience. By practicing Tree, we can cultivate a deep sense of gratitude for the strength that resides within us, allowing us to navigate life’s obstacles with grace and gratitude.

3. Warrior II Pose (Virabhadrasana II)

Warrior II
symbolizes the warrior within us, ready to face any challenges that come our way. This powerful pose symbolizes empowerment, inner strength, courage, and determination. With arms extended out to the sides and gaze focused over the front fingertips, feel the balance between effort and ease, and your ability to embrace the present moment while honoring the past and looking towards the future.

As you flow into this asana, take a moment to express gratitude for the battles you’ve fought and the lessons learned along the way. Give thanks for the opportunities that have shaped you into the resilient individual you are today.

4. Reverse Warrior (Viparita Virabhadrasana)

This challenging pose helps free your upper body from tension and opens your heart, allowing gratitude to flow in. As you hold Reverse Warrior, breathe deeply into the stretch along the side of the torso to let your heart shine with gratitude for all the blessings in your life. Allow the strength and power of your legs to support you as you reach your arms up towards the sky, symbolizing your gratitude soaring high. With each inhale, create a sense of expansion and openness within your body, mind, and spirit, cultivating a deep appreciation for the abundance in your life. As you exhale, release any negativity, insecurity or doubt, making space for even more gratitude to flow in.

5. Extended Triangle (Utthita Trikonasana)

Stretching wide and reaching towards the sky, Triangle pose symbolizes expansion, openness, and growth. With each inhalation, let the reach and expansion of your body remind you of the vast potential within you. Feel the stability and strength of this powerful shape as you ground your feet firmly into the earth. As you extend one arm towards the sky and the other towards the ground, imagine yourself embracing all the abundance and blessings that surround you. With each slow, deep breath, allow a deep sense of gratitude to guide you towards a mindset of endless potential and a heart that overflows with thankfulness.

6. Seated Forward Bend (Paschimottanasana)

This deep forward bend creates space for contemplation, self-reflection, introspection, and inner exploration. As you reach toward your toes in Seated Forward Bend, exhale and release any tension or stress in your body and mind. Allow yourself to let go of worries, anxieties, or negative thoughts and instead focus on all the things you are grateful for in your life. Feel the stretch in your hamstrings and lower back and let it remind you of the flexibility and resilience you possess in facing life’s challenges.

Seated Forward Bend encourages us to turn our attention inward, observing our breath, thoughts, and emotions with curiosity and acceptance. Through this introspective pose, we can gain insight into our inner landscape, nurturing self-awareness and fostering a deeper connection with ourselves. Incorporating Seated Forward Bend into our Thanksgiving yoga practice cultivates gratitude not only for the external blessings in our lives but also for the richness and beauty within us.

7. Camel Pose (Ustrasana)

This heart-opening asana is a powerful way to deepen our appreciation for the abundance and blessings in our lives. As we gracefully arch our back and reach our hands towards the feet in Camel pose, we create space in the heart center, allowing for a sense of gratefulness and vulnerability.

Take several deep breaths in this asana to feel your heart space expanding, allowing gratitude to fill every corner of your being. With each exhale, let go of any lingering feelings of resistance, resentment, hurt, or negativity. With each inhale, invite gratitude, compassion, serenity and love to flow in.

8. Child’s Pose (Balasana)

This restorative yoga pose cultivates a sense of inner calm, grounding, introspection, and gratitude. This gentle forward bend releases tension in the back, shoulders, and hips, allowing for a safe and nurturing space to turn inward and reflect. As you breathe deeply in Child’s pose, let go of external distractions and observe your thoughts, emotions, and sensations without judgment. Feel the weight of the world melt away as you surrender to this gentle pose, allowing yourself to fully experience the present moment and reflect on all the blessings in your life.

9. Bridge Pose (Setu Bandhasana)

Setu Bandhasana symbolizes the bridge and connection between the body and mind, or the heart and spirit. As you lift your hips high, feel yourself come into alignment with your highest self. As you lift your heart and open your chest, allow yourself to let go of any negativity or stress that may be weighing you down. As you hold this pose, allow gratitude to fill every cell of your body, bringing you a sense of peace and contentment in your open heart.

10. Reclined Bound Angle (Supta Baddha Konasana)

This gentle hip-opener allows the body to surrender and release any stress and tension stored in the hips and groin. As you recline back into Bound Angle, feel a sense of gratitude for the abundance of support of the earth below. Allow your breath to encourage vulnerability, openness, and surrender to drop deeper into this pose. Let go of any resistance and fear to embrace the beauty and wonder of this present moment. Let yourself open up to gratefully receive all the blessings, goodness, and abundance in your life.

Final thoughts

As the Thanksgiving holiday draws near, it’s time to pause and embrace the spirit of gratitude that fills the air. Whether you’re a seasoned yogi or just beginning your journey, these poses will transport you to a state of mindfulness and gratitude, enriching your life in unimaginable ways. So, as we embark on this season of thankfulness, let us embrace these poses as tools for grounding ourselves in the present moment and cultivating a genuine sense of gratitude that extends far beyond the holiday season.


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