Feeling or showing an appreciation of kindness; thankful

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 9-12
  • Teacher Resources


  • Type:  Breathing
  • Excercise:  Sun Salutation
  • Target:  Total Body + Warm-Up
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Keep your feet hips width apart and parallel
3. Inhale as you turn your palms up and fly your arms in a big circle above your head
4. Exhale as you turn your palms down and float your upper body down toward your legs (try to touch your toes)
5. Inhale as your raise your upper body up halfway to a flat back
6. Exhale to stand up straight again


– 3 reps

NOTE: Entire series (steps 1-6) = one rep


You can customize the reflection prompts to meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson by choosing different prompts — each workout can reveal something new for students!

Icon of a body with vibration lines on the sides of it.

How does your body feel after completing the workout?

Icon of a profile view of a person’s head with a speech bubble where the brain would be.

How does your mind feel after completing the workout?

Icon of a question mark.

What does Grateful mean to you in this moment?



Whom was the last person you genuinely thanked for something? How did it make you feel?


Think critically about the word GRATEFUL. What are some different ways that others might interpret this word?


Would you like to express your gratitude more in the future? What might prevent someone from expressing gratitude?

Real-World Connection


Make an effort to intentionally thank someone in your family today.

Learning Environment

Describe an object in your learning environment that you are most grateful for today, and explain why.


Write a thank you card to a member of your community (Mayor, first responder, essential worker, etc.) to express gratitude for their work.

Academic Connection


Reflect on your favorite book of all time and write a letter thanking the author of this book.

Social Studies

Describe an event in history that you are grateful for. How has this historical event impacted your life? Share an image from your life that represents this impact.


Reflect on a leader you are grateful for in the field of science, technology, engineering, or math. Write a letter to this person, explaining what you would like to thank them for.

Fun Fact

Expressing gratitude toward people you love causes an immediate spike in your happiness.