Let’s be real, November is seriously a rad month. Between sweater weather vibes, cozy drinks, and seasonal festivities, finding a state of gratitude is so important (and if you stick with us — so, so easy!). Buti is the ideal practice to cultivate gratitude whether you’re flowing through a beat-inspired vinyasa, practicing deep held asanas or shaking + sweating to a Primal Flow class. But - hold up, fam - not all poses are created equally when it comes to opening your heart and radiating gratitude. Below are our faves for radiating so much thankfulness and good vibes during the season.
These incredibly uplifting poses are the perfect way to say ‘thank you’ to your capable body + beautiful soul. AND, if you want more ways to honor all the positive energy swirling around in November, join us for a Community Class on Thanksgiving Day.
November 23, 2023 @ 7am PST with Nani Berger for Buti Yoga
Warrior Seal (Virabhadra Mudra)
If you’ve ever found yourself in a Warrior Seal pose, you know it takes some real warrior energy to hold and maintain this epic asana. The deep chest opener provides a space to encourage heart flow, while the forward bow represents supreme thankfulness. Find gratitude in the most challenging part of the hold — because, after all, the challenges in life (and in yoga) are often the things that make us stronger and more powerful.
How to get into it:
Begin in Warrior I with your front leg bent at a 90 degree angle and your back leg straight + strong while your foot rests at a 45 degree angle. Reach behind your back with both hands and clasp them together, interlacing your fingers and straightening your arms. Inhale deeply as you open your heart fully, on the exhale fold towards the inside of your forward leg. Allow your head and neck to fall towards the ground as you gaze towards your back leg and your arms shift up and over your head.
Cobra (Bhujangasana)
With all the vinyasas we flow through in any given Buti tone, it’s common to find yourself pressing up into (the super beneficial) cobra pose during our classes. If you’re looking for a natural way to decrease symptoms of depression, this pose is it, babe! In 2017, PubMed Central published a study that found significant improvements among those who experienced mild to moderate depressive symptoms following their participation in an 8-week program, including practicing cobra poses twice a week. This calls for a huge THANK YOU every time you press up into this magical asana.
How to get into it:
Lie on your belly in a pronated position and point your toes so the tops of your feet are fully on the ground. Bend your elbows and set your hands on the mat next to your ribs and gently begin to press yourself up to peel your chest off the ground. Hold for 3-5 breaths.
Full Cobra:
Press yourself all the way up until your arms straighten (but are not locked out) and your belly is completely lifted off the mat. Hold for 3-5 breaths as you gaze straight ahead ensuring a lengthened neck.
Camel (Ustrasana)
This classic, deep back bend represents vulnerability and immense courage, at its best. You’ll be overflowing with gratitude as you expose your chest, heart, throat + shoulders — sharing EVERY BIT OF YOU with the universe. Give thanks for the courage it takes to hold this pose and the courage you hold in your life that mirrors this challenging (and ultra vulnerable) asana.
How to get into it:
Start in a kneeling position and place both palms on your lower back, fingers facing down. Lengthen your tailbone and draw your shoulders back, then begin to reach your hands towards your feet. Grip your heels and lift your chest, slightly tucking your chin. Hold for a few breaths before gently coming out of the pose the same way you went into the pose.
Prayer Squat (Namaskarasana)
What better way to give thanks than through a prayer-inspired pose? It’s no secret that we love ourselves some squats when it comes to burning out our booties; but we also love a good prayer squat when it’s time to center ourselves, find peace and lean into our inner calmness.
How to get into it?
Bring your feet at least the width of the mat and drop down into a low squat, keeping your feet flat on the ground. Bring your palms together into a prayer pose and place your elbows on the inside of your knees to press your legs apart, deepening the posture. Hold for 3-5 breaths.
Upward Boat (Paripurna Navasana)
Get bold in your boat. With insane mental health benefits like enhanced self-awareness, increased mood and mindfulness promotion, this is a legit way to feel gratitude for both the inner + outer perks that come with this bold asana.
How to get into it:
Start in a seated position with bent knees and feet on the mat. Place your palms firmly into the mat next to your hips, fingers pointing towards your feet. Lift your legs to bring your calves parallel to the ground or straighten both legs into a 45 degree angle, pointing your toes. Lift your arms parallel to the ground, keeping them straight as palms face in towards each other. Hold for 15-30 seconds.
Low Lunge (Anjaneyasana)
Woven into many Buti formats, the low lunge celebrates gratitude, openness — and a crazy-good hip flexor stretch. Assisting in balance and awareness, anjaneyasana is a gracious reminder of how important hip mobility is in maintaining balance on our mat and in our lives. Um, thank you (times a million), anjaneyasana!
How to get into it:
Beginning in downward dog, sweep your right leg through and step inside (or slightly behind your right hand). Shift your seat forward and stack your right knee over your right ankle. Gently lower your back knee to the ground and keep your torso upright with a slight gaze up. Hold for at least 30 seconds then follow the cues for the opposite side of the body.
Child’s Pose (Balasana)
Bow down, babe. Is it just us, or does it feel (seriously) impossible not to share a silent prayer of gratitude every time your flow takes you into a child’s pose? This melt-worthy asana is known to improve sleep quality, relax the nervous system and bring an overwhelming sense of calmness to your mind, body + soul. AMEN.
How to get into it:
Begin in a table top position, bring your knees the width of the mat as you bring your big toes together and press your hips back towards your heels. Rest your belly between your thighs and bring your forehead to the mat, keeping your arms extended on the ground above your head.
Corpse Pose (Savasana)
Rooted in gratitude, this is the ultimate November pose. After devoting so much love and attention to your body’s wellbeing through physical and mental strength, savasana serves as a reminder to stay present, stay thankful + pray it never ends.
How to get into it:
Lie down on your back in a supine position with your legs extended, toes falling out, and arms by your side, palms facing up. Close your eyes and find your peace as you give thanks for your practice. Stay here for at least 3 minutes before slowly rolling onto your side and pressing yourself up into a seated position.
Now that you have an epic lineup of poses to cultivate gratitude, start weaving these gems into your routine all month long so you can feel the insane benefits that come with deep gratitude. For some extra (extra!) thankful energy, join us for a Community Class on Thanksgiving Day.
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