Seated Yoga Sequence for Gratitude

Seated Yoga Sequence for Gratitude

We put together this Seated Yoga Sequence for Gratitude and encourage you to save it, screenshot it, download it, practice it, teach it or do whatever serves you best.  It's yours!  Sometimes you may not feel like standing up or you may be looking for a simply seated sequence to teach, and that's what this seated yoga sequence for gratitude is all about.  It's a great way to embody gratitude on the mat without even standing up.  

Poses in Seated Yoga Sequence for Gratitude

Here are the yoga poses in our seated yoga sequence for gratitude:

Easy Pose 

Seated Side Bend (bending side to side from easy pose, Sukhasana)

Seated Cat / Cow (from easy pose)

Seated Twist (twisting in each direction from easy pose, Sukhasana)

Table Top Pose

Hero Pose (or half hero pose, whatever serves you best in this Virasana)

Hero Pose with heart opener (extend the arms behind the back with hands clasped in hero's pose to open the front of the spine)

Child's Pose (balasana with knees wide and feet together)

Cobra Pose

Downward Facing Dog Pose

Pigeon Pose

Sleeping Pigeon Pose

Staff Pose

Forward Fold Pose

Happy Baby Pose

Savasana

What Does Gratitude Have to Do With Yoga?

The practice of yoga goes beyond the physical postures (asanas) that are often most visible in Western culture. At its core, yoga is a holistic discipline aiming to unite body, mind, and spirit. It encompasses a broad range of practices, from breathwork (pranayama) to ethical guidelines (yamas and niyamas) to meditation (dhyana). Just as yoga's roots run deep, so too does the tradition of gratitude. But what does gratitude have to do with yoga? How are these two powerful practices intertwined, and why does their combination hold the key to a richer, fuller experience of life?

Foundations of Yoga: Yamas and Niyamas

Yoga’s ethical guidelines, the yamas and niyamas, lay the groundwork for a life lived in harmony with oneself and the world. Among these guidelines are principles like Santosha (contentment) and Aparigraha (non-greed or non-attachment). These principles, at their essence, are closely linked to gratitude.

For example, Santosha encourages practitioners to find contentment in the present moment, regardless of external circumstances. This contentment is cultivated not by acquiring more but by appreciating what one already has. Similarly, Aparigraha teaches us to let go of our insatiable desires and be grateful for the abundance that exists in our lives. By embracing these principles, yoga practitioners naturally cultivate a mindset of gratitude.

Asana: The Physical Practice

At a glance, one might wonder how physical postures could relate to gratitude. But a deeper dive reveals the connection. Each time a yogi steps onto their mat, they have an opportunity to express gratitude for their body, its capabilities, its strengths, and even its limitations. The practice of asana allows individuals to explore their physicality, to honor it, and to cherish the mere act of movement and breath. In this space, gratitude emerges for the simple wonders of existence and embodiment.

Pranayama: Breath as Life

Breath, in many spiritual traditions, is synonymous with life force or spirit. In yoga, the practice of pranayama (breath control) serves as a potent reminder of life’s delicate and transient nature. Each inhalation offers an opportunity to receive, to accept life’s gifts. Each exhalation, a moment to let go, to surrender, and to express thanks. Through mindful breathing, yogis cultivate a rhythmic dance of giving and receiving, each cycle deepening their connection to gratitude.

Dhyana: Meditation and Mindfulness

The practice of meditation, or dhyana in yoga, is a journey inward. As the mind stills and external distractions fade, practitioners are often met with a profound sense of interconnectedness. This realization, that we are all part of a vast, intricate web of existence, naturally fosters gratitude. For in seeing the bigger picture, one recognizes the countless blessings, lessons, and moments that have shaped their journey. Moreover, the heightened mindfulness achieved through meditation amplifies one's awareness of daily miracles, further fueling a grateful heart.

The Power of Presence

Both yoga and gratitude invite individuals to be fully present. In today's fast-paced world, it's easy to become ensnared in the past's regrets or the future's anxieties. However, when one grounds themselves in the present moment, whether through a yoga pose or a moment of thanks, they access a wellspring of joy, contentment, and appreciation. This presence, this full immersion in the "now," is where true gratitude flourishes.

Community and Sangha

Yoga, especially in group settings, fosters a sense of community or Sangha. Practicing with others creates a shared energy, a collective intention that amplifies individual efforts. In this communal space, gratitude expands from self-focused appreciation to a broader, more inclusive form. Yogis become grateful not just for their personal journey but for the collective journey, for the shared human experience with all its ups and downs.

The Healing Touch

Yoga and gratitude both possess profound healing properties. Multiple studies have shown the physical, mental, and emotional benefits of gratitude, from improved sleep to enhanced well-being. Yoga, with its harmonizing effect on body and mind, offers similar benefits. When combined, gratitude and yoga form a potent elixir of wellness, helping practitioners navigate life's challenges with grace, resilience, and a thankful heart.

In the grand tapestry of existence, gratitude and yoga emerge as intricately interwoven threads. Both practices beckon individuals to delve deeper, to transcend superficial layers, and to connect with their authentic selves. In the sacred space where yoga and gratitude converge, practitioners discover a profound truth: that life, in all its complexity, is a gift to be cherished, honored, and received with a heart brimming with thanks. Embracing this union of yoga and gratitude paves the way for a richer, more fulfilled experience of the world, reminding all of the boundless beauty that exists in each moment.

Join Us to Learn More About Sequencing Gratitude Yoga Practices

If you enjoyed this seated yoga sequence for gratitude, we invite you to join us in our 200hr online ytt or 300hr online ytt.  You'll learn all about sequencing around themes and peak postures in our trainings.  

Related Articles

Gratitude Vinyasa Flow Sequence

Standing Yoga Sequence for Gratitude

Restorative Yoga Gratitude Sequence

Pranayama practice for gratitude