Gratitude, Yoga, and the Thanksgiving Food Coma: A Practice for the Mind, Body, and Belly

POV: Someone says canned cranberry sauce is better than homemade.

Ah, Thanksgiving—the time of year when we gather around the table, stuff our faces with mashed potatoes, and try to avoid talking politics with Aunt Karen. It’s a moment to reflect on the blessings in our lives—family, friends, and, of course, food. But while we’re giving thanks for that second slice of pumpkin pie, how often do we stop and take a moment to really feel gratitude in our bodies, minds, and hearts? You know, beyond just being grateful for stretchy pants?

That’s where yoga comes in. Yoga is like the side dish of gratitude—calming, grounding, and maybe even more filling than the stuffing. It helps us open up to the love, grace, and peace that are always there, even if we’re too busy eating our weight in mashed potatoes to notice. It’s a way to carry that sense of appreciation with us all year long—not just when we’re forced to talk about what we’re thankful for at the dinner table.

So this Thanksgiving, while you're trying not to fall asleep on the couch after the food coma sets in, why not join me for a heart-opening gratitude practice on the mat? Whether you're deep in a turkey-induced haze or just want to take a breather from the holiday chaos, yoga offers a perfect way to pause, stretch, and reflect on everything you have to be grateful for (including that extra slice of pie you know you’ll regret later).

Let’s leave the Thanksgiving stress (and the stress of fitting into our pants) on the mat and walk into the holidays feeling grounded, peaceful, and ready to embrace whatever else this season throws at us—be it the awkward family questions or more mashed potatoes. 🦃

The Power of Gratitude in Yoga

In yoga, gratitude isn't just something we say before we eat (or post on Instagram with a cute fall background)—it’s something we actually do. Like, physically do. It’s that moment when you take a deep breath, stretch your body, and say, "Oh yeah, life’s pretty awesome," instead of just scrolling through your social media feed and wondering how everyone else is more zen than you.

By connecting to the present moment, we can shift our focus from the "I wish I had more willpower to resist the pumpkin pie" to the "I’m grateful for this body, these breaths, and that one random sock I found in my drawer that I didn’t know I had." Yoga helps us practice “appreciating the little stuff”—like your ability to stand on one leg without falling over, or that second cup of coffee you totally needed this morning.

One of the best ways to embody gratitude in yoga is by using a mantra and a mudra. First up: the mantra. “I am grateful” (Dhanya Vad)—sounds simple, right? But it’s like that moment when you realize you actually have everything you need. When you repeat it in your practice, you're reminding your body and mind about all the abundance in your life—both the stuff you can see and the stuff you’ve probably overlooked (like that amazing pair of leggings or a new yoga mat).

And then there’s the mudra. The Anjali Mudra (aka the prayer hands) is a gentle way of saying, “Thank you for (fill in the blank).” It helps us physically open our heart space, release tension, and invite more peace and love into our bodies. So, while you’re stretching, breathing, and repeating “I am grateful,” you’re not just getting flexible, you’re also making room for more joy and less stress. Because really, we could all use a little more of that, right?

In short, yoga gives us the tools to actually feel gratitude. And not just the kind of gratitude that’s a quick "thanks" before you dive into your food, but a deep, body-wide thankfulness that helps you leave the mat feeling like you’ve just hit “refresh” on your life.

Now that’s something to be grateful for. 🙏

Heart-Opening Poses and Breathwork for Gratitude

In our Thanksgiving Gratitude Yoga Flow, we combine grounding breathwork with heart-opening poses to cultivate a sense of deep appreciation. The breathwork in this practice is essential in helping us calm the mind and center ourselves. Ujjayi breath (the “victorious” breath) is grounding, helping us stay present and connected to the moment. Humming bee breath (Bhramari) is calming and soothing, helping to reduce any stress or anxiety we may be holding, and it’s a gentle reminder to be still and peaceful.

We’ll also use a couple of powerful mudras, or hand gestures, to deepen the experience:

• Anjali Mudra (prayer pose) to symbolize gratitude, respect, and connection.

• Lotus Flower Mudra to open the heart, allowing us to receive love, compassion, and abundance.

These practices work together to connect us to our bodies, breath, and intentions. By mindfully moving through the poses, we can clear mental clutter and find space for appreciation and gratitude.

Join Me on the Mat

I invite you to join me for a Thanksgiving Gratitude Yoga Flow—a 30-minute heart-opening sequence designed to bring you back to the present moment and help you connect with the feeling of gratitude in your body and soul. This practice is suitable for all levels and can be done anytime, whether you’re celebrating Thanksgiving or simply need a moment to reset and reconnect.

Take a deep breath, place your hands in Anjali Mudra, and let’s open our hearts to gratitude together. Let’s breathe, stretch, and cultivate a sense of peace and appreciation.

🙏 Wishing you a peaceful and joyful Thanksgiving filled with love, grace, and abundance. 🦋

-- Sandra