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Embody Gratitude: Daily Practices to Boost Joy and Appreciation

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Challenge Overview

This 15-day program is thoughtfully curated to awaken a profound sense of gratitude—helping you discover many things to be grateful for—from small, everyday moments to deeper sources of fulfillment.

Each day, you’ll receive a new practice to cultivate an attitude of gratitude, enhancing joy, appreciation, and a deeper connection with yourself and the world around you.

With daily practices ranging from 5 to 35 minutes, you’ll enjoy a blend of asana sequences, guided meditations, and deeply relaxing yoga nidra sessions. Embrace this uplifting journey to a more grateful, joy-filled life.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

5.3hrs to complete

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Section 1
  • Begin your day with a foundation of gratitude. You'll playfully shake your body, then do sun salutations, and conclude with a serene meditation.
Section 2
  • Experience joy and energy flowing through you as you move through a steady-paced sequence that incorporates thread the needle, side angle pose and revolved head to knee. This practice will help release tension, expanding your capacity for enjoyment.
Section 3
  • Enjoy this heart-centered practice where you’ll connect with feelings of deep appreciation for the space you are in, for the friends, family, and teachers you have, and more.
Section 4
  • Invite joy and gratitude into your day. Play through lunges, twists, balancing poses, and options for challenging variations to nurture joyful energy.
Section 5
  • Cultivate gratitude for the little things in life as you open through your heart center, stretch your hips, and create length in your inner thighs.
Section 6
  • Find a relaxed yet aware state with this practice of a 61-points relaxation technique, a 27-count mental alternate nostril breathing practice, and “a lake of the mind” visualization.
Section 7
  • Connect to the fullness of your breath and your energetic heart with this breath-centric, backbending practice that leads to natarajasana (dancer's pose) with a strap.
Section 8
  • Awaken joy by getting out of your head and into your body and heart with this uplifiting kundalini class that includes kriya, mantras and a deep surrender in savasana.
Section 9
  • Drop into your heart space, feeling the expansiveness that lives within. Combine gyan mudra (a hand placement symbolizing wisdom) and mindful breath to cultivate a feeling of self love.
Section 10
  • Unlock shoulders, hips, spine, and feet to find a pathway to the heart. Flow through an active sequence including a variety of backbends, upper back strengtheners, and strong foundational poses.
Section 11
  • The practice begins with the mantra ahem prema (I am divine love) and Ithem moves into dynamic pulse-like spinal movements to allow waves of love to travel through you.
Section 12
  • Slow your thoughts, observe your breath and feel the light that flows through you in this deeply restful practice.
Section 13
  • Focus on the fifth kosha (layer or sheath) of the body, also known as the anandamaya kosha (bliss body) in this supportive practice. Enjoy this calming experience and use it to reflect on what makes you feel joyful.
Section 14
  • Find strength and flexibility in your upper body as you work toward a heart-opening bow pose with this slow yet challenging surrender-themed practice.
Section 15
  • A visualization practice to look at the lessons of the past with gratitude. Imagine a peaceful meadow to let go of what no longer serves you and to fertilize the seeds of future gratitude.

How to Get This Challenge?

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Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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