Thanksgiving is a time to reflect on what matters most, but let’s be honest — amid the planning, cooking, and entertaining, it’s easy to lose sight of gratitude.
That’s why I believe yoga is the perfect complement to this season.
Yoga invites us to pause, connect with our breath, and embrace the present moment.
As someone who studies human well-being, I try to look at gratitude not as just a feel-good practice but see something transformative.
When paired with self-compassion, it can change the way we see ourselves and the world around us.
This Thanksgiving, I encourage you to step onto your mat and explore these 7 yoga poses that nurture gratitude
1) Child’s Pose (Balasana): Rest in surrender
Gratitude thrives in moments of stillness. When we pause to reflect, we can notice the abundance we often overlook.
Child’s Pose is where I turn when life feels overwhelming. It’s a posture of surrender, reminding me that it’s okay to slow down and rest.
Why does it foster gratitude?
Well, this pose encourages mindfulness and allows us to breathe deeply and reflect on life’s blessings.
Here’s how you can practice it:
- Kneel on the mat, bringing your big toes to touch and knees apart.
- Stretch your arms forward and lower your forehead to the mat.
- With each breath, silently acknowledge one thing you’re thankful for.
2) Mountain Pose (Tadasana): Stand in self-acceptance
Mountain Pose might look simple, but its power lies in its subtlety.
Standing tall and steady, it’s a pose that embodies strength, self-assurance, and connection to the earth.
Whenever I practice Mountain Pose, I feel grounded and reminded of the support all around me—both literally and metaphorically.
To begin, stand with your feet hip-width apart, pressing firmly into the mat. Engage your legs, draw your shoulders down, and lift through the crown of your head.
You can place your hands at your heart or extend them overhead like a mountain reaching toward the sky.
Mountain Pose is an opportunity to connect with your body and appreciate its strength and resilience.
In positive psychology, self-compassion is about being kind to ourselves and recognizing our inherent worth.
This pose mirrors that philosophy — inviting you to stand tall, accept yourself as you are, and feel gratitude for the body that carries you through life.
3) Seated Forward Fold (Paschimottanasana): Embrace reflection
Seated Forward Fold is a deeply introspective pose.
By folding inward, you turn your attention away from the external world and toward your inner landscape.
During Thanksgiving, it’s easy to get caught up in external demands, but this pose encourages you to pause and reflect on what’s truly meaningful.
To practice this pose, sit with your legs extended straight in front of you. Inhale to lengthen your spine, then exhale as you fold forward, reaching for your feet or shins.
Focus on your breath and allow your body to soften with each exhale.
For me, this pose is like a quiet conversation with myself.
It’s a moment to ask, “What am I truly thankful for?” Research in positive psychology suggests that reflecting on our blessings can improve mental well-being.
Seated Forward Fold offers a physical way to support this reflection, helping you release distractions and focus on the abundance within.
4) Heart-Opening Pose (Camel Pose): Expand your capacity for love
Camel Pose is a beautiful heart-opener, encouraging vulnerability and emotional release.
By lifting your chest and opening your heart, this pose mirrors the act of giving and receiving gratitude. It’s not always easy to open up, but this posture gently guides you to do just that.
To practice Camel Pose, kneel with your knees hip-width apart and your hands on your lower back for support. As you inhale, lift your chest and gently arch your back, letting your gaze rise toward the ceiling.
If you feel stable, you can reach your hands back to your heels for a deeper stretch.
I used to avoid heart-opening poses because they made me feel exposed, but over time, I’ve come to see them as opportunities for growth.
Gratitude requires a similar openness — allowing yourself to be vulnerable enough to appreciate life’s blessings and express thanks to others.
5) Tree Pose (Vrksasana): Balance your gratitude
Tree Pose is one of my favorites because it’s a reminder of how grounding and growth coexist.
Balancing on one foot while rooting into the earth is a beautiful metaphor for life.
Why it fosters gratitude:
This pose mirrors life’s balance—rooting into the present while growing toward the future.
How to practice:
- Stand tall, then lift one foot and rest it on your inner thigh or calf (avoid the knee).
- Bring your hands to your heart or stretch them like branches.
- Focus on the balance between gratitude for where you are and hope for where you’re going.
Positive psychology insight: Gratitude helps us find equilibrium in life, even when things feel unsteady.
6) Supine Twist (Supta Matsyendrasana): Release tension
Whenever I feel weighed down, I turn to Supine Twist.
This gentle posture helps release physical and emotional tension, leaving me feeling lighter.
A Supine Twist is a gentle, restorative pose that releases tension from the spine and shoulders.
Twists are often seen as detoxifying, both physically and emotionally, making this pose perfect for reflecting on what you’re ready to release and what you want to welcome in.
- Lie on your back with your arms extended out like a T.
- Bend your knees and gently lower them to one side, keeping your shoulders grounded.
- Turn your gaze toward the opposite side and take slow, deep breaths.
This pose reminds me of the importance of letting go — whether it’s old grudges, stress, or unrealistic expectations.
After all, gratitude flourishes when we make space for it. And Supine Twist helps clear the mental and emotional clutter that can block it.
7) Savasana (Corpse Pose): Absorb gratitude
Savasana is the simplest yet most challenging pose for me.
It’s just lying down, right?
But whenever I settle into it, my mind races, reminding me of unfinished tasks or creating scenarios that pull me out of the present.
I’ve learned that Savasana is less about “doing” and more about “being”—something I’m still working on embracing.
Lie flat on your back, arms resting at your sides with palms facing up.
Close your eyes, let your feet fall naturally outward, and relax your entire body, one part at a time. Focus on your breath—each inhale brings in gratitude, and each exhale releases tension.
For me, Savasana is an invitation to practice self-compassion. Even when I struggle, I remind myself that it’s okay to have an active mind.
This pose teaches me to let go, to appreciate the gift of rest, and to trust that stillness is just as valuable as movement.
Final Thoughts: Finding Gratitude on the Mat
Gratitude and self-compassion are gifts we can offer ourselves every day, not just on Thanksgiving.
Yoga creates space for these practices to flourish, giving us the tools to pause, reflect, and reconnect with what truly matters.
As you move through these poses, I hope you find moments of stillness, joy, and connection.
This Thanksgiving, I encourage you to take time to appreciate not only the blessings in your life but also the strength and compassion within yourself.
Remember, gratitude grows when nurtured with self-compassion.
So, be kind to yourself, take things one breath at a time, and let your practice fill your heart with peace and appreciation.