Gratitude Practices for a Grateful Heart

November 20, 2018

You are likely familiar with making a gratitude list as a means of counting your blessings and developing a grateful heart. However, you can also practice gratitude through asana, prayer, and meditation. The following postures are intended to cultivate the felt experience of gratitude. You can practice them as a flow or take one of the postures at a time if time is limited.

Gratitude Practices for a Grateful Heart l Mukha Yoga

  1. Supine Heart Opener - Lie on your back with your torso resting on a bolster (length wise) or on two blocks. Ensure that the back of your head is supported. Reach your arms out in a “T” shape and rest your eyes closed. As you breath in, focus on drawing in love to the space of your heart. As you exhale, let go of anything that stands in the way of you and love.
  2. Wide Leg Child’s Pose - As you take child’s pose, with each breath, say thank you (to yourself in your mind). Nothing more, simply “thank you.” Stay here for 10-15 breaths.
  3. Sphinx Pose - Drop your chin to your heart. Focus on the area behind your heart and allow your heart to be soft.
  4. Heart Bridge - Lie on your belly face down and place a block on the lowest height under the front of each shoulder. Rest your forehead on your mat or a folded blanket. Say to yourself “I am safe and taken care of.” Stay in heart bridge and repeat this mantra as often as you’d like.
  5. Supine Twist - turn over onto your back from Heart Bridge, let your knees both fall the left, pause for 5-10 breaths. Drop your knees to the right, pause for 5-10 breaths.
  6. Savasana - Relax into savasana pose and say to yourself, “There is abundance in my life.”

Liz Skarvelis l Mukha YogaBy Liz Skarvelis; All Rights Reserved @2018

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