Yoga class: Gratitude wake-up-the-body flow

Duration: 22 min
Level: Beginners
Props: No
Let me know what you think!

This short and sweet 20-minute yoga flow is perfect, if you need to create some new fresh energy in your spine and body by moving slowly and consciously. It is also good if you just need a break from your negative self-talk and want to shift focus from your mind, into your body.

In this class, I’m guiding you to land on your mat and in this moment, by focusing on your breathing and the physical sensations in your body. By slowing down your breathing and moving consciously, everything else slows down. This includes the negative thought loops that don’t serve you.

One of the best antidotes for depression and anxiety is being grateful. Therefore, let an attitude of gratitude be present during your whole practice. Start this practice by thanking yourself for just stepping on the mat today. That’s the most difficult part! you should remember that a few minutes of yoga every day is good enough! Do what makes you happy and what feels good in your body, mind and soul.

Sending you love, happiness and ease!


Your yoga teacher at online-therapy·com

petra (at)


Join the conversation! Click on the stars below the video from above.

LD (April 07, 2024)

Rating: [5 out of 5 stars!]

"This was wonderful thank you I felt awful this morning with aches and pains and generally off I was worried as I have not done yoga for a long time and Im 54 I wouldn't be flexible enough but it was wonderful like coming home to my body and I feel so energised Thankyou 💜💜💜

Petra’s reply:

Thank you so much for sharing your experience! It's incredibly inspiring to hear how this yoga session helped you reconnect with your body and find comfort. Age is just a number, and your openness to trying something new at 54 is truly commendable. Keep embracing the journey, and remember that flexibility goes beyond the physical.💓"

Addison (August 24, 2023)

Rating: [5 out of 5 stars!]

"Truly appreciate the connection + stillness this flow invites! Thank you!"

Tom (October 20, 2022)

Rating: [5 out of 5 stars!]

"Great stretch and feeling into the morning. Tnx"

Lilly (July 29, 2022)

Rating: [5 out of 5 stars!]

"Thank you Petra for wonderful and relaxing sessions. I love your voice, I love that your instructions are short and clear, and you know exactly when the pose becomes a bit challenging and it's time to change into another pose. Your yoga lessons helped me calm myself, especially in the mornings when my mind tends to race."

TYJ (July 01, 2022)

Rating: [5 out of 5 stars!]

"Wow. I woke up feeling tired, body in pain, not motivated, anxious, sad, overwhelmed, confused, ashamed, and guilty. I just finished doing my first yoga video, 10 min gratitude wake-up the body flow, and I feel less anxious and more gratitude, less stiffness and pain, an appetite and some motivation to take on my day. I like her calm voice, encouraging words, simple stretches and poses. I am amazed at how just breathing out of the mouth let’s out many negative and draining emotions. I can now see how yoga can provide the benefits listed. I am excited to make sure I do even 4 minutes of yoga everyday guilt-free. Thank you for this very important tool."

JJ (November 09, 2020)

Rating: [4 out of 5 stars!]

"Thank you."

Firas (June 07, 2020)

Rating: [5 out of 5 stars!]

"A perfect way to wake the body. Thank you Petra"

Anastasia (May 21, 2020)

Rating: [5 out of 5 stars!]

"great focus on mindfulness, thank you!"

Bicyclesanddogs (July 19, 2018)

Rating: [5 out of 5 stars!]

"This was very relaxing and a led me to tune into my body. Thank you!"