Gratitude Vinyasa Flow Sequence

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Gratitude Vinyasa Flow Sequence: Practice, Save, Teach It

Gratitude Vinyasa Flow Sequence

Our Gratitude Vinyasa Flow Sequence is designed to help you embody gratitude on the mat. If you love a good Vinyasa flow and want to incorporate gratitude on the mat, this might be the practice for you! Our gratitude vinyasa flow sequence is all standing, so feel free to add in a seated warm up or cool down.  Be sure not to skip Savasana.... the most important pose in your practice.

Here's the gratitude vinyasa flow sequence.  You can practice it, save it or teach it.  It's all yours!

gratitude vinyasa flow sequence

Poses In Gratitude Vinyasa Flow Sequence

Downward Facing Dog Pose 

Low Lunge Pose

Pyramind Pose

Triangle Pose

Standing Wide Legged Forward Fold

Goddess Pose

Goddess Twist

Warrior II Pose

Downward Facing Dog Pose

Four Limbed Staff Pose

Upward Facing Dog Pose

Downward Facing Dog Pose

Warrior II Pose

Reverse Warrior Pose

Bound Side Angle Pose

Bird of Paradise Pose

What is a Gratitude Practice?

A gratitude practice involves regularly acknowledging and appreciating the positive aspects of life, both big and small. Such practices have been shown to improve well-being, happiness, and even physical health. Here's an overview of gratitude practices and how they can be incorporated into daily life:

Benefits of a Gratitude Practice:

  1. Improved Mental Health: Regularly focusing on positive aspects of life can help reduce symptoms of depression and anxiety.
  2. Enhanced Well-being: Numerous studies have shown that individuals who practice gratitude regularly report increased life satisfaction and well-being.
  3. Better Sleep: Expressing gratitude can improve sleep quality, possibly due to a reduction in negative thoughts before bedtime.
  4. Strengthened Relationships: Recognizing and appreciating the efforts of others can foster closer bonds and improve interpersonal relationships.
  5. Increased Resilience: A gratitude practice can provide a buffer during challenging times, helping individuals navigate adversities with a more positive outlook.

Common Gratitude Practices:

  1. Gratitude Journal: One of the most popular methods. This involves writing down three to five things you're grateful for daily. They can range from major events (like a promotion at work) to simple pleasures (like the taste of your morning coffee).
  2. Gratitude Jar: Write down something you're grateful for on a small piece of paper and put it in a jar. Over time, you'll accumulate a jar full of positive memories and moments.
  3. Gratitude Letters: Write a letter to someone who's made a positive impact on your life. It could be a friend, family member, teacher, or even a stranger. You can choose to deliver the letter or simply keep it.
  4. Gratitude Walks: Go for a walk, and as you do, notice and appreciate the beauty and wonder around you. This could include nature, architecture, or even people interacting in everyday life.
  5. Mindful Gratitude: Take a few moments during the day to close your eyes, take a few deep breaths, and mentally list things you're grateful for.
  6. Gratitude Reminders: Set reminders on your phone or computer to pause and think of something you're grateful for.
  7. Gratitude Meditation: There are guided meditations specifically designed to cultivate a sense of gratitude. These are available on meditation apps or online platforms.

Tips for a Successful Gratitude Practice:

  1. Consistency is Key: Like any habit, the benefits of a gratitude practice amplify with regularity. Whether you choose to express gratitude daily or weekly, maintaining consistency is crucial.
  2. Diversity: Vary the things you're grateful for. While repeating items is okay, the practice stays fresh and meaningful when you find different aspects to appreciate.
  3. Depth Over Breadth: Instead of quickly listing items, take a moment to truly reflect on each one. Dive deep into the feelings of gratitude they evoke.
  4. Share: Sharing your gratitude with others, either by telling them directly or sharing through social platforms, can amplify the positive feelings and inspire others to adopt similar practices.
  5. Be Genuine: It's essential to be sincere in your practice. While every day might not be good, there's something good in every day. Find genuine moments of appreciation, no matter how small.

Incorporating gratitude into daily life can shift focus from what one lacks or desires to what one already has, fostering contentment, joy, and overall well-being.

Embodying a Gratitude Practice

To embody a gratitude practice means to internalize and integrate gratitude into your very being, so that it's not just an action you perform but a core aspect of who you are. It's about allowing gratitude to influence not only your thoughts but also your emotions, actions, reactions, and interactions with the world around you. When you truly embody gratitude, it permeates every aspect of your life, shaping your worldview and guiding your daily experiences.

Here's what it looks like to embody a gratitude practice:

  1. Intuitive Recognition: Instead of making a conscious effort to identify things to be grateful for, you naturally and intuitively notice the positives in your surroundings and circumstances.

  2. Consistent Expression: You express gratitude consistently, not just in moments of abundance or joy but also in times of challenge or scarcity. This means recognizing silver linings or lessons even in difficult situations.

  3. Shift in Perspective: You develop a mindset that focuses on abundance rather than lack. Even when faced with challenges, you tend to see what you have instead of what you're missing.

  4. Impact on Relationships: Embodying gratitude deepens your appreciation for the people in your life. You become more attuned to acts of kindness, more forgiving of imperfections, and more expressive in your appreciation.

  5. Radiating Positivity: Your embodied gratitude practice affects those around you. People might notice your consistent positive outlook and feel inspired or uplifted by your presence.

  6. Reactions to Challenges: When faced with challenges, you approach them with a sense of resilience and optimism, often seeking the hidden lessons or opportunities within adversities.

  7. Integrated into Daily Habits: Whether it's silently giving thanks before meals, expressing appreciation to colleagues, or simply pausing to savor a moment, gratitude becomes woven into your daily routines and habits.

  8. Mind-Body Connection: Embodying gratitude can also manifest physically. This might look like a relaxed demeanor, more frequent smiling, or even a healthier physiological state, as consistent gratitude has been linked to various health benefits.

  9. Enhanced Mindfulness: Embodying gratitude often goes hand in hand with heightened mindfulness, as both practices involve a deepened awareness of the present moment.

  10. Life's Purpose and Meaning: A deep-seated gratitude practice can often lead to a clearer understanding of one's purpose in life, driven by a recognition of the interconnectedness of all things and the inherent value in every experience.

To embody gratitude is to let it infuse your being, so it's reflected not just in isolated moments of thankfulness but in a holistic, sustained appreciation for life in all its complexities. It's a transformative practice that can deeply enhance well-being, relationships, and overall life satisfaction.

To learn more about how to sequence a vinyasa class, join us in our 200 hour online ytt or our 300 hour online ytt.  


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