How to Cultivate Gratefulness in Life through Practice and Asana
Gratitude is defined by the Cambridge dictionary as “a strong feeling of appreciation to someone or something for what the person has done to help you.” In other words, being thankful for something that you received whether tangible or intangible.
Having a grateful heart promotes positive emotions and also affects your general well-being. Psychology tells us that gratitude is also a change of perspective. When you have a grateful heart, you always see the good sides of things, even if the outcomes are not always favorable to you.
Gratitude also helps you build relationships. Some people have adverse reactions to building rapport and establishing connections with other people due to a lack of trust and fear of betrayal. Grateful people are vulnerable yet with courageous hearts. They see the experience as a teacher, not as a reason to withdraw from people. Gratitude also builds resilience to deal with any challenges or adversities that come your way.
One of the principles of Niyamas that relates to gratitude is Santosha. This translates to contentment, which also means having innate satisfaction with what you have in life. Society’s norms often push you to compare your life’s achievements to what you see on social media. In reality, all of us hold a certain standard that makes it almost impossible to live a life accordingly.
So how do we cultivate gratefulness in life?
Practice saying “thank you” every day
Have a gratitude journal
Train your thoughts
Pray to give thanks
Meditate daily
Hearing thank you from anyone brightens your day. It creates a positive energy that gradually fills you internally with warmth and spreads to your face, causing you to smile brightly. The smile reaches your eyes and reflects how genuine that feeling is. So imagine doing that daily knowing how transforming and formative that experience is to others and to yourself.
Aside from those daily practices, your yoga-on-the-mat practice also cultivates that same gratitude mindset by doing asanas. When you practice yoga, you are invited to mindfully observe your present experience while simultaneously moving your body. What feels easier for you now in your body? Where are you still developing strength? What are the thoughts and emotions that are arising in the experience? Can you find a reason to be grateful for your practice? For this very moment of your existence? For the progress you have made in asana and in life?
The following yoga poses can be used as a helpful reminder to slow down and savor the moment of appreciating life as it is. Many of them are more accessible if you are interested in staying in the asana for a little longer as you meditate on this feeling of gratitude and contentment with the present.
1. Easy Pose (Sukhasana)
Easy pose sounds basic and easy to do. But to adults, this beginner pose tests the strength of the joints in maintaining that pose.
How to do the pose:
Begin in a seated staff pose (Dandasana). Sit on the floor and extend your legs in front of you. (Pose Variation: Sit with your back on the wall. Only your shoulder blades touch the wall and straighten your back.)
Fold your legs and place each foot below your opposite knees.
Place your palms down on your knees.
Maintain a neutral position of your pelvis by sitting on the edge of a cushion or pillow. Make sure that you are comfortable with the position, alternating the cross of your legs if needed.
When you are comfortable in your position, begin by taking slow, but deep breaths (in and out). Direct your awareness to your heart by bringing your hands to your heart center. Think of the things or people you are grateful for and engulf yourself with the energy of love and gratitude.
Option to take a mudra (hand gesture) known as Shakti mudra. To do so, fold the first two fingers on each hand in. Allow the thumbs of each hand to touch one another. Extend the last two fingers to touch against each other, forming a tent. This should create the shape of a heart to symbolize the contentment and gratitude we hold within our hearts for our practice, and for all that we have.
2. Child Pose (Balasana)
A great resting posture that allows you to pause and transition from a seated staff pose to a child pose. This provides an opportunity to reconnect with your breath and reassess your position.
How to do the pose:
On the yoga mat, get down on your hands and knees.
Spread your knees wide as you can.
Plant your buttocks on your heels while tucking your arms behind.
Rest your belly on your thighs while your chest and heart are on top. Relax your forehead on the mat.
Take a few deep breaths here.
3. Seated Forward Fold (Paschimottanasana)
A calming and relaxing pose that relieves stress and fatigue. While doing this pose, surrender yourself to the grounding feeling of the Earth supporting you. Direct your thoughts on being thankful for all the things you have or may have.
How to do the pose:
Transition to Dandasana or seated staff pose.
Sit down evenly and extend your legs in front of you. For beginners, bend your knees and slowly extend your legs until your flexibility improves.
Inhale as you lengthen through the spine crown to the sky.
Exhale as you forward, fold hinging at the hips and putting a slight bend in your knees.
Use a strap or towel to wrap around your feet and hold it firmly in each hand if you can’t reach your feet. Maintain the position for one minute or less.
4. Warrior 1 (Virabhadrasana I)
An energetic pose that improves your circulation and breathing. Known to be alleviating sciatica problems and is a remedy if you are working in the office, sitting for more than 8 hours.
How to do the pose:
Begin from Mountain Pose or Tadasana standing up straight toes, and knees, together, arms extended at your sides with palms facing forward.
Step your left foot forward and pivot your right foot (45 degrees) while bending your front left knee 90 degrees. Point your left toes forward and root down into your mat through both feet for stability.
Raise your arms up or toward the sky.
Take a few deep breaths, pivot your back foot toes, facing forward. Step your left foot back to meet the right foot coming back into Tadasana. Repeat on the other leg.
5. Tree Pose (Vrksasana)
This is an excellent balancing pose to symbolize the balance we hope to create in our lives. To prepare your hips for practicing this pose, you can start with Bound Angle Pose.
How to do the pose:
Come back to Tadasana or Mountain Pose.
Stand on the floor and shift your weight on your left foot. Slowly lift your right foot.
Bend your right foot and rest the sole of your right foot on your inner thigh
Lift your arms to the sky and soften your gaze. Keep your focus in front of you to keep you balanced.
Take deep breaths (3-5) and slowly return your foot back to the ground coming back into Mountain Pose.
Practice Tree Pose by balancing now on your right foot.
6. Supine Spinal Twist (Supta Matsyendrasana)
This yoga posture is a great way to relax your body after doing all the yoga poses above. It is also considered an “antidote” when you crouch your back while sitting.
How to do the pose:
Lie on your back and extend both arms to the sides.
Bend your knees, inhale and shift both of your knees to the right.
Exhale and bring your knees to the center.
Inhale and shift your knees to the left.
Keep your arms at your side (90 degrees) and palms up.
Finish your yoga practice by lying down on your back in Shavazna for at least five minutes. You can close your eyes or soften your gaze and allow yourself to reflect on your practice, your progress, and your life. Exit your yoga practice by coming back up into Easy Pose in a seated posture. As you inhale, say thank you and as you exhale, imagine you are breathing out the word “joy.” Repeat several times until you feel the joy’s warmth spread throughout your body and radiates out into the world.