Yoga Poses For Gratitude

Yoga Poses For Gratitude

When you’re feeling down, yoga can be a great way to shift your perspective and find some gratitude. Practicing gratitude yoga poses can help open your heart and connect you with the good in your life. Here are a few poses to try the next time you’re feeling grateful:

1. Camel pose: This pose is great for opening your chest and heart. It also stretches your back and neck. Come onto your knees and place your hands on your hips. Arch your back and tuck your chin, then slowly reach back to grab your heels. Hold for five breaths.

2. Child’s pose: This pose is a resting pose that is great for stretching your back and hips. Come to all fours, then spread your knees wide and tuck your toes under. Sit back on your heels and extend your arms forward. Hold for five breaths.



3. Downward-facing dog: This pose is a great way to stretch your hamstrings, calves, and back. Come to all fours, then tuck your toes under and press into your hands to lift your hips up and back. Keep your head between your arms and hold for five breaths.

4. Warrior I: This pose is a great way to open your hips and chest. Come to standing, then step your left foot back and turn your left heel in. Bend your left knee and reach your arms up overhead. Hold for five breaths.

5. Pigeon pose: This pose is a great hip opener. Come to all fours, then slide your right leg forward so your right ankle is in front of your left hip. Turn your right toes in and lower your hips down. Hold for five breaths.

6. Seated spinal twist: This pose is a great way to stretch your spine and hips. Sit on the ground with your legs out in front of you. Bend your right knee and place your right foot on the ground next to your left hip. Twist your torso to the right and place your left hand on the ground behind you. Hold for five breaths, then switch sides.

Skeleton Yoga Poses

Skeleton Yoga is a sequence of yoga poses that are designed to improve your bone health, strength, and flexibility. The poses are also a great way to improve your balance and posture.

The sequence begins with a few basic poses that warm up your body and prepare you for the more challenging poses. The next few poses focus on strengthening your bones and improving your balance. The sequence finishes with a few relaxing poses that help you to wind down and stretch your body.

The following poses are a suggested sequence for skeleton yoga. However, you can adapt the sequence to suit your own needs and abilities.

Warm-Up Poses

Cat-Cow Pose

This pose is a great way to warm up your body and prepare you for the more challenging poses. It helps to stretch your back and neck, and to loosen up your hips and shoulders.

To do Cat-Cow Pose:

Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.

Inhale and tuck your chin, and round your back up towards the ceiling.

Exhale and arch your back, tucking your chin and looking up towards the ceiling.



Repeat these motions several times, breathing deeply and smoothly.

Downward-Facing Dog

This pose is another great way to warm up your body and prepare you for the more challenging poses. It helps to stretch your back, hamstrings, and calves, and to loosen up your hips and shoulders.

To do Downward-Facing Dog Pose:

Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.

Press your palms firmly into the floor and lift your knees off the ground.

Extend your legs and raise your hips up and back, so that your body forms an inverted V shape.

Hold for a few seconds, then release and lower your hips back to the starting position.

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Repeat a few times.

Sun Salutations

Sun Salutations are a series of poses that help to warm up your body and prepare you for the more challenging poses. They also help to improve your circulation and breathing.

To do Sun Salutations:

Start in Mountain Pose.

Inhale and reach your arms up towards the sky.

Exhale and fold forward, reaching your hands towards the floor.

Inhale and step or jump back to Plank Pose.

Exhale and lower your body to the floor, so that you are in Chaturanga Dandasana.

Inhale and press yourself back up to Plank Pose.

Exhale and step or jump your feet to the floor.

Inhale and reach your arms up towards the sky.

Exhale and fold forward, reaching your hands towards the floor.

Repeat a few times.

Bone-Strengthening Poses

Downward-Facing Dog

This pose is a great way to strengthen your bones and improve your balance. It helps to stretch your back, hamstrings, and calves, and to loosen up your hips and shoulders.

To do Downward-Facing Dog Pose:

Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.

Press your palms firmly into the floor and lift your knees off the ground.

Extend your legs and raise your hips up and back, so that your body forms an inverted V shape.

Hold for a few seconds, then release and lower your hips back to the starting position.

Repeat a few times.

Tree Pose

Tree Pose is a great way to improve your balance and posture. It helps to strengthen your bones and muscles, and to improve your focus and concentration.

To do Tree Pose:

Start in Mountain Pose.

Shift your weight onto your left foot and lift your right foot up to your ankle, calf, or thigh.

Make sure that your right ankle is directly above your left ankle, and that your hips and shoulders are both facing forward.

If you can, extend your arms out to the sides and clasp your hands together.

Hold for a few seconds, then release and switch sides.

Repeat a few times.

Warrior I Pose

Warrior I Pose is a great way to strengthen your bones and muscles. It also helps to improve your balance and posture.

To do Warrior I Pose:

Start in Mountain Pose.

Step your left foot back and turn your left heel in so that your left toes are pointing straight ahead.

Extend your arms out to the sides and bend your left knee so that your thigh is parallel to the floor.

Make sure that your hips are facing forward, and that your right knee is directly over your right ankle.

Hold for a few seconds, then release and switch sides.

Repeat a few times.

Warrior III Pose

Warrior III Pose is a great way to improve your balance and posture. It also helps to strengthen your bones and muscles.

To do Warrior III Pose:

Start in Mountain Pose.

Step your left foot back and turn your left heel in so that your left toes are pointing straight ahead.

Extend your arms out to the sides and bend your left knee so that your thigh is parallel to the floor.

Lift your right leg up and extend it out behind you, so that your body forms a T shape.

Make sure that your hips are facing forward, and that your right knee is directly over your right ankle.

Hold for a few seconds, then release and switch sides.

Repeat a few times.

Relaxing Poses

Child’s Pose

Child’s Pose is a great way to relax your body and mind. It helps to stretch your back, hips, and thighs, and to loosen up your neck and shoulders.

To do Child’s Pose:

Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.

Extend your arms out in front of you and slowly lower your torso down to the floor.

Make sure that your forehead is resting on the floor, and that your hips are resting on your heels.

Close your eyes and hold for a few seconds.

then release and come back to all fours.

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Puppy Pose

Puppy Pose is a great way to relax your body and mind. It helps to stretch your back, hips, and thighs, and to loosen up your neck and shoulders.

To do Puppy Pose:

Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.

Extend your arms out in front of you and slowly lower your torso down to the floor.

Make sure that your forehead is resting on the floor, and that your hips are resting on your heels.

Close your eyes and hold for a few seconds.

then release and come back to all fours.

Standing Forward Fold Yoga Pose

(Uttanasana)

The Uttanasana yoga pose is a standing forward fold pose that stretches the entire front of the body, from the hips to the tips of the toes. This pose also strengthens the legs and spine.

To perform the Uttanasana yoga pose, stand with your feet hip-width apart and your arms at your sides. Hinge at your hips and fold forward, keeping your spine lengthened. Place your hands on the floor or on blocks if needed. Hold the pose for 5-10 breaths, then slowly rise back up to standing.

The Uttanasana yoga pose is a great way to stretch the hips, spine, and hamstrings. It can also help to calm the mind and relieve stress. This pose is a great way to start or end a yoga practice.

Waterfall Pose Yoga

is a beginner’s yoga pose that is often used to open the hips and chest. This pose is also a great way to improve balance and focus.

To perform the Waterfall Pose Yoga, you will need to begin by standing with your feet hip-width apart. Turn your left foot in slightly and turn your right foot out 90 degrees. Bend your right knee and hinge at your hips to lower your torso down towards the floor. You can place your hands on the floor in front of you or on your shins.

Once you are in the pose, focus on keeping your spine long and your hips squared to the front of the room. Hold the pose for five deep breaths and then switch sides.

Yoga Spinal Twist Pose

The Yoga spinal twist pose is a great way to increase flexibility and range of motion in the spine. It also helps to improve digestion and relieve stress.

To do the yoga spinal twist pose, start by sitting on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor next to your left hip. Reach your left arm behind you and grasp your right ankle. Twist your torso to the right and look over your right shoulder. Hold for a few seconds, then switch sides and repeat.

The yoga spinal twist pose is a great way to increase flexibility and range of motion in the spine. It also helps to improve digestion and relieve stress.

To do the yoga spinal twist pose, start by sitting on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor next to your left hip. Reach your left arm behind you and grasp your right ankle. Twist your torso to the right and look over your right shoulder. Hold for a few seconds, then switch sides and repeat.







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