This heart-opening pose is featured this month so we can all take a step back to appreciate. Find some gratitude this month for big and little things alike: yourself, your yoga practice, loved ones, leaves on the trees, moments of joy.
Benefits: physically and emotionally opens the heart space, opens chest, lung and shoulders, opens the front of the legs and hip flexors, builds strength in shoulders and upper back, stimulates throat and heart chakras, energizes the body and mind, combats mild depression, and improves sense of balance
Directions: Begin in Downward-facing Dog. Bring your weight into your right hand and roll onto the outer edge of your right foot. As you inhale, lift your hips and dig into the earth with your right hand. Exhale to step your left foot back behind you with your left knee bent. Curl your head and your upper back into a backbend, lift your hips higher, and extend your left arm from your heart to express your gratitude and freedom. Then return to Down Dog carefully, and move through the other side to even out.