Want to start or end your day in a positive way?  Scientists and researchers agree that gratitude is the best attitude and one of the simplest ways to improve our state of health!

Researchers have amassed evidence that thankfulness provides a wide range of mental and physical health benefits. This attitude improves our sleep, deepens relaxation, builds better relationships, reduces pain, and decreases depression, anxiety and stress. Since the practice of yoga provides a mind-body perspective, thankfulness starts us off on the right foot!

In the Bible, there’s a great emphasis on feeling and expressing joy. The surest way to have heavenly joy is to pray and be thankful in all circumstances, as 1 Thessalonians 5:16 says. Again, in Philippians 4:6, God tells us not to be anxious about anything, but in every situation pray with thanksgiving and present your requests to God.

For the purposes of this yoga sequence, let’s thank God for this day while we practice yoga!

This is the day that the Lord has made let us rejoice and be glad in it!

Psalm 118:24

When you are ready, grab a mat and towel; let’s get started!

1.) Standing Side Stretch

• Start with your feet hip-width apart, and stand tall.
• With a deep inhale, extend your arms out to the sides and slowly lift them up.
• Pause with your arms overhead and look to the skies.
• Exhale deeply, lowering your right arm and stretching to your right side.
• Repeat the above, stretching over each side 10 times.
• Inhale as your stretch up and exhale as you stretch to each side.
• Bend your knees slightly if you need more stability.

2.) Star Pose Stretch and Twist

• Extend both your feet out to your sides.
• The wider you place your legs, the more difficult the position will be.
• Stay here with your hands on your hips while breathing deeply.
• Lower both hands to your mat if you can! Extend your left arm and look up with a deep breath.
• Then, with a deep exhale, lower your arm to the mat.
• Repeat the above, with each arm extending up and looking up for 5-10 times on each arm.

3.) Extended Leg Squat Stretch

• Bend your left leg while extending your right leg to the side.
• Place a hand in front of you for balance.
• Inhale deeply, lift your left arm, and exhale, stretching over your right leg.
• Breathe deeply through the stretch for 5-10 deep inhales and exhales.
• Repeat the above, stretching over your left leg with deep breathing.

4.) Triangle Pose

• Pivot your right heel while pointing your toes to the right side.
• Try to keep your legs straight.
• Both of your heels should be on the same line. Move them apart if you need stability!
• Pull your stomach in and stretch over your right leg to the side. Aim for keeping both hip bones facing forward.
• Gently slide your right forward, with your hand down your right leg. Stretch your other arm up.
• You may find your hand only makes it to your knee or thigh. This is no problem; simply do the pose from there!
• Hold this pose for 5-10 deep breaths.
• Repeat the above with deep breathing with your left leg forward instead.

5.) Warrior II Pose

• With your feet hip width, step and bend your right foot out to the right side.
• Keep both your heels on the same line if possible.
• Do not let your bent knee go beyond your toes.
• Extend both legs out wider for a deeper stretch or in closer for better stability.
• Let both hip bones face forward.
• Pull up and out of your waist.
• Place both palms pressed together in front of your heart with a deep inhale, counting to 3.
• With a deep exhale counting to 6, stretch both arms out to the sides with your fingers pointing up.
• Repeat the above 5-10 more times.
• Repeat the entire process with your left leg forward.

6.) Extended Side Angle Pose

• With your feet hip width, bend and step your right foot out to the right side.
• Both heels should on the same line, and your knee should not extend over your toes.
• Lean and stretch over your forward right leg, resting your elbow on your thigh.
• Hold this pose for 5-10 deep breaths.
• Repeat the above with your left leg forward.

7.) Half Moon Pose

• Stand hip width, with your spread toes wide.
• Place a sturdy chair or wall beside you.
• Slowly lift your right leg by leaning over.
• Keep leaning until you find the floor, or use the chair/wall for support.
• Keep your back leg up, even if it only comes off the ground a few inches. Practice makes perfect and develops strength over time!
• Breathe deeply for 5-10 counts.
• Repeat the above while standing on your right leg.

Always remember that yoga is about you. Where ever you find yourself in each pose is the perfect starting place for you!

8.) Half Moon Stretch (if you want a challenge)

• While in Half Moon Pose, grab that back foot and then go for it!
• Don’t forget to breathe!

9.) Warrior I

• With feet hip width, step out forward with your right foot while keeping both hips forward.
• The longer the step, the deeper the stretch, and the more difficult the position!
• Do not let your knee go beyond your toes.
• Swoop your arms up, lift your chin, and arch your back.
• Interlock your fingers (or don’t, your choice).
• Breathe deeply for 5- 10 deep breaths.
• Switch legs and repeat the process.

Ahhh! Don’t you feel great?! Yoga with an attitude of gratitude is a vitamin for the soul!

I pray all your days are filled with joy!

xxoo