Life is usually busy and routine, but that shouldn't become a reason not to take a few moments to take a deep breath, relax a little and reflect on how grateful we should be for everything we have and are.
Yoga can help you bring these moments of relaxation and gratitude into your life, with so-called gratitude positions. The web portal The Beach Body Blog posted an article that explains three ways to bring gratitude into your life with the practice of Yoga.
Eu Sem Fronteiras translated the article in its entirety, since the original was written in English. Read it below and enjoy the tips!
Three ways to bring gratitude into your yoga practice
determine your intent
Before starting your yoga practice, set a personal intention. Make a mental note of the things you love most in your life – everything from your family and friends to your home and professional career. Also, acknowledge the challenges you face and give thanks for the lessons. By setting a basic gratitude intention, you will set a positive tone for your personal practice, which will help nourish your life and relationships.
To meditate
Don't be afraid of the world of meditation, because this practice is a simple act of pausing, breathing and being present in a specific moment. In yoga practice, we sit in a comfortable position that will be maintained from beginning to end. I like to give myself an extra five to ten minutes at the end to place my hands over my heart, take a deep breath, and mentalize all the things that bring me joy.
Exhale
When negative thoughts enter your mind, take a deep breath and then exhale those thoughts out. Use your breath (the act of inhaling and exhaling or inhaling and exhaling) as a tool to reset your mental state. Inhale, inhale, breathe in loving, gentle and compassionate thoughts; exhale and exhale the feelings that no longer bring joy to your life. Being aware of your breathing (i.e. having conscious breathing) is the perfect way to reset your mind.
Three Positions That Evoke Gratitude
Each yoga position cultivates different feelings in the body and mind. Here are three yoga poses that cultivate gratitude:
Mountain Pose
The Mountain position not only strengthens your thighs, it also creates a sense of stability. On a deeper level, this stability translates into a feeling of security. When we feel secure, it is easy to recognize all that is wonderful and surprising. When life brings challenges, the Mountain pose gives us emotional stability to handle problems gracefully. In this position, we feel connected to ourselves, and from there, we can take on our challenges and feel grateful for everything that life offers us.
How to do it: Stand with your heels parallel and your big toes touching. Keep your weight evenly distributed on both your feet, squeezing your thigh muscles away from your knees. Align your belly with your spine and activate your glutes so that your tailbone tenses towards the floor.
Relax your shoulders, open your chest and allow your arms to hang down by your sides. Keep your chin parallel to the floor. As an added touch, raise your arms and bring your palms together towards your heart. In this position, take five deep breaths.
Camel Stance
One of the most beautiful positions to open the heart is the camel position. It provides physical expansion through the chest and shoulders. The heart floats skyward in a way that truly offers the purest form of gratitude.
How to do it: kneel, with your knees apart and parallel, at the width of your hips; your thighs should be perpendicular to the floor. Rotate your thighs inward gently and place your hands on the small of your back, close to your pelvis, with your fingers pointed at your glutes. Inhale, pressing your pelvis forward as you lift your rib cage and slowly arch your upper body back until you are looking at the ceiling.
You can even keep your hands on your lower back or move them to your heels, but try to keep your thighs as vertical as possible (ie perpendicular to the floor). Lower your head towards the floor if you can do so without discomfort. Hold the pose for five breaths. Repeat the pose two or three times.
Low lunge/Increasing lunge
This posture provides the perfect expression of gratitude. As the legs and hips drop to the ground, they connect us to our base. Having a strong, solid foundation provides stability and comfort, as well as releasing us from fear. The lifting of the heart is a charming gesture of compassion, understanding and openness. This teaches acceptance and love.
How to do it: Start in the dog position, face down. The first step is to hold one foot between your hands so that your front knee is bent at 90 degrees. Lower your back knee to the floor, extending your toes back, so that the instep of your foot (ie, the top) also rests on the floor.
Now, slowly lift your chest, lifting your arms until they are extended over your head. You can even place your hands together or keep them apart, but facing each other. Relax your shoulders and take a deep breath. Hold this position for three to seven breaths, then reverse the movement to return to the downward facing dog position. Repeat, but this time stepping forward with the other foot.
By incorporating these beginning techniques and yoga poses into your daily practice, you can create gratitude in your everyday life!
Written by Giovanna Frugis from the Eu Sem Fronteiras team
