Yoga and Mood: 6 Poses That Help with Low /Bad Mood
Are you having a bad day? Is your mood feeling down and low? We’ve all experienced them. Whether it’s stress, disappointment, or just one of those moments, it can be really hard to shake off that heavy feeling. Psst.. want to know a little secret to turn it around? *Drumrolls* It’s YOGA!
There’s a strong relationship between yoga and mood that many of us might not realize. Professional teachers at the best yoga school in Rishikesh have to say that this ancient practice goes beyond just improving flexibility or building strength. It can help you elevate your mood; soothe your mind and restore emotional balance.
But again, the question is what asanas should you be performing. In this blog, Ekattva Yogshala will share 6 yoga poses that will help you lift your bad, low mood and improve your well-being.
Ready to embark on a journey towards a brighter, happier you? Let’s go!
What are the Top Yoga Poses for Fixing a Bad Mood?
These asanas can be your BFF when you’re feeling low or down. Practicing them can uplift your mood, reduce stress, and bring a sense of calm and balance:
1 Child’s pose
We have to start our list with the easiest posture i.e. child pose. Also called Balasana, it’s a restorative posture that creates a feeling of safety and relaxation. Since it calms down your nervous system, you’ll notice a sudden reduction of stress and encouragement of mindfulness. A perfect yoga pose for lifting spirits during bad and sad times!
Forward bend that you’ll do during the child pose will gently stretch your lower back, hips, and thighs. Thus, helping you release tension while promoting deep, diaphragmatic breathing.
Follow these steps to perform child pose to alleviate anxiety and ground your emotions:
- Kneel on mat with your big toes touching and knees slightly apart.
- Now lower your hips towards your heels. Done? Extend your arms forward.
- Rest your forehead on mat. Make certain to keep your spine elongated.
- Breathe deeply. Hold this pose for 30-60 seconds.
2 Cat-cow pose
Seeing a cat and cow together may seem peculiar in real life but it is super effective when it comes to yoga. Cat-cow sequence encourages emotional balance by connecting movement with breath. You will be doing smooth transitions between arching like a cow and rounding your spine like a cat to release tension, especially in the back and shoulders where stress tends to build up.
Cat-cow yoga pose for bad mood improves blood circulation. It stimulates chakras along the spine. Thus, boosting your mood and promoting clarity. Eager to learn this pose? There you go:
- Start on your hands and knees in tabletop position. Make certain your wrists are under your shoulders and knees under your hips.
- Now inhale while arching your back. Lift your head and tailbone and let your belly drop like a cow.
- Exhale as you round your spine. Tuck your chin and pull your belly button toward your spine like a cat.
- Repeat for 5-10 breath cycles, all while moving fluidly
3 Downward-facing dog
Also known as Adho Mukha Svanasana, downward-facing dog pose revitalizes your energy and alleviates fatigue. How, you ask? By promoting blood circulation to your brain. This yoga pose for a sad mood can relieve tension in the spine, shoulders, and hamstrings.
And no, the list of benefits doesn’t end here! Given that downward-facing dog asana is a gentle stretch, it also promotes the release of endorphins. Thus, boosting your mood. You’ll get a feeling of balance and vitality. A feeling of rejuvenation, to be precise.
In order to perform this yoga pose for bad mood, you need to consider these steps:
- Start on your hands and knees in a tabletop position.
- Once engaged, you should slowly spread your fingers wide and press firmly into your palms.
- Tuck your toes under. Lift your hips toward the ceiling and straighten your legs. Feeling uneasy? You can slightly bend your knees, it’s fine.
- At last, align your ears with your upper arms to form an inverted V shape. Hold this position for 5-10 breaths.
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4 Warrior 2
The reason why we listed 2nd variation rather than 1st variation is that Warrior 2 embodies strength and stability; fostering confidence and a perception of empowerment. You will be able to energize your body, all while anchoring your emotions. Not to mention, you can overcome feelings of lethargy or self-doubt.
The open chest and focused gaze during Warrior 2 yoga pose for bad mood also enhance mindfulness and inner determination. Here’s how you can perform it:
- Stand with your feet wide apart. Turn one foot 90 degrees outward. Make sure to align the heel with the arch of your back foot.
- Now bend your front knee to a 90-degree angle. Assure it stays over your ankle.
- Extend your arms parallel to the floor. Gaze over your front hand and hold this pose for 5-10 breaths
- Switch sides and repeat the steps mentioned above.
5 Bridge pose
This yoga pose for low mood is all about its name - turning your body into a bridge. Setu Bandhasana - a gentle backbend - can elevate your mood by opening your chest and stimulating heart chakra. Practising it regularly means improving blood flow and activating the thyroid gland. Both are important for regulating your mood.
Those who perform bridge yoga pose can also release tension in their lower back. This also makes it ideal for office professionals as it promotes relaxation and a notion of optimism.
Following are the steps to perform bridge pose to fix your bad mood in 2025:
- First, you need to lie on your back on the ground. Bend your knees and keep your feet hip-width apart.
- Press your arms and shoulders into the mat. Lift your hips toward the ceiling.
- Keep your thighs parallel and clasp your hands beneath your back for added support.
- Hold this position for 5-10 breaths before gently lowering back down.
6 Tree pose (vrksasana)
One of the most popular poses recommended by expert yogis for fixing sad and bad moods. This pose is all about inheriting properties of a tree - balance, focus, and stability. All these are pivotal for emotional resilience and positive outlook. Standing on one leg demands concentration and mindful breathing. You will be able to remain in the moment.
Upward stretch of your arm like tree branches fosters knowledge about how can you grow yourself as an individual. Also, empowerment! Tree pose boosts feelings of optimism and makes you feel as if there was never a load on your shoulders.
Here’s how you can perform this yoga pose:
- Stand tall with your feet together. Place arms at your sides.
- Shift your weight onto one foot. Place the sole of opposite foot on your inner thigh or calf. Make sure to avoid your knee.
- Press your hands together at your chest. Or you can extend your arms overhead like branches.
- Hold for 5-10 breaths. Then switch sides.
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Join Best Yoga Retreats to Uplift Mood
There you go!
We told you about some amazing yoga poses that can actually help you lift your spirits and bring balance to your day. You should practice these asanas on your own - good. But it’s even better if you join a yoga retreat. It can improve your experience even more. Ekattva Yogshala offers both online and offline retreats designed to suit your lifestyle and preferences.
Want to enjoy the convenience of virtual sessions? How about the transformative energy of in-person retreats? We provide both types of holistic experiences that revitalise your mind, body, and soul.
Check out our best online and offline programs below:
Online yoga for everyone retreat
Online mantra meditation retreat
Yoga retreat in Rishikesh, India