As we continue our inward journey—having begun with Saucha, the practice of  cleansing and clearing space in body, mind, and spirit—we now step into two more  Niyamas: Santosha and Tapas. These practices help us cultivate a grounded, steady  form of gratitude rooted in both ease and intentional effort.

From Sanskrit san (completely) + tosha (contentment), Santosha literally means  complete contentment. It invites us to meet the present moment with acceptance,  gratitude, and a sense of “enoughness.”

• Softening ambition 
• Using props without judgment 
• Choosing breath over force 
• Resting in Child’s Pose when needed
• Ending practice with appreciation for your body

Modern Yoga Teacher Jamie encourages a simple daily shift: 

“Verbally express your gratitude more often. Actually say the words ‘thank you.’ Notice  the response, the happiness that comes from it. It resonates… and it leaves you feeling  just a little lighter as you go about your day.” 

Modern Yoga Teacher Rita cultivates gratitude by focusing on what’s present rather  than what’s missing: 

“Gratitude is an attitude—focus on what you have versus what you lack.” 

She shared how she taught this mindset to her boys; reframing comparison into  appreciation. Today, they celebrate others’ accomplishments without envy, rooted in  gratitude. Rita also keeps a gratitude journal, writes “life lessons” for her granddaughter,  practices minimalism, and limits social media to reduce comparison and turn awareness  inward. 

The third Niyama, Tapas, comes from a Sanskrit word meaning “heat” or “burning.”  Tapas is the discipline that transforms intention into growth. It strengthens our will,  deepens our resilience, and expands our gratitude for the effort behind our progress.

1. Physical Austerity – Holding poses longer, embracing challenge, or reducing rest  builds strength and resilience. 

Off the mat, Tapas looks like sitting with discomfort instead of avoiding it—much like  finding your edge in a yin pose. When we stay present, we’re more aware of the  support, growth, and gratitude available to us.  

2. Mental Focus – Breathwork, mantra, or single-pointed concentration help settle the  mind. 

This discipline creates space for gratitude to grow, and helps us release negative loops  when they arise. 

3. Commitment to Practice – Consistency, whether through yoga, meditation, journaling,  prayer, or any daily ritual; anchors gratitude. 

Modern Yoga Teacher Mary Beth offers a beautiful way to view practice: 

“Think of your practice as a ritual—a dedicated time and space set aside to cultivate  gratitude.” 

Together, Santosha and Tapas help us balance ease with effort, contentment with  discipline, and presence with purposeful action. These Niyamas remind us that gratitude  is more than a feeling; it’s a way of living, shaped by how we meet each moment—both  the soft ones and the fiery ones.