5 Happiness Boosting Poses
Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. It’d been one of those days for a while. I accidentally spilt my coffee. As a result of my daughter’s refusal to take her morning nap, I didn’t even have time to shower until late in the afternoon. In addition, there’s that morning mini-yoga session I try to squeeze in. It’s a waste of time! Throughout the day, it was one thing after another. The end of the day had come and I was ready to throw in the towel and concede defeat.
I was depressed and felt like a failure.
The fact that my day had been filled with First Globe Troubles–the kinds of problems that many people all over the world would be delighted to have–was something I had to remind myself.
However, it does not always enable me to turn my mood around and view the world as the fantastic, lovely place that I know it to be all the time.
- After that, I showered and lay out my yoga mat, where I practiced a few positions that usually tend to lift my spirits when I’m feeling depressed.
- Salutations to the Sun Sun Salutations have a way of taking my mind off of my First World Problems every time I do them.
- Those few moments of presence are just what I require to regain my sense of well-being and wellbeing.
- I find that all backbends are invigorating, so when I’m feeling down, the first thing I do is begin a backbend practice.
- I really enjoy the variants on Ustrasana, which range from gently swimming the arms back one at a time (which I refer to as Camel performing the Backstroke) to experimenting with the position of the feet.
- Pincha Mayurasana (Pincha Mayurasana) (Feathered Peacock Pose).
- It’s nearly hard to be both depressed and optimistic at the same time.
Pose with a smile on your face, like a happy baby.
Who doesn’t like the company of a contented baby?
Supta Baddha Konasa (Supta Baddha Konasa) (Reclined Bound Angle Pose) Keeping your attention on the inhalation.
Or that when you’re happy, your inhale tends to be short and shallow, while your exhale tends to be long and exaggerated?
Supta Baddha Konasana is a favorite of mine because it allows me to put my hands on my tummy and truly experience the spacious inhale.
My concerns are little in comparison to the rest of the world. And if I simply take the time to tap into my inner joy, I’ll find that it’s always there for me.
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Become a member of Outside+ now to have unique access to all of our articles, as well as sequences, instructor tips, video lessons, and more. The day had turned out to be one of them. My coffee was all over the floor. As a result of my daughter’s refusal to take her morning nap, I didn’t even have time to shower until late in the day. In addition, there’s that morning mini-yoga session I try to fit in. It’s a waste of time. Throughout the day, it seemed like everything was a new and different thing.
- However, instead of the normal disappointed and agitated sensation that comes with a terrible day, I felt a darkness settle upon me.
- All I could think of was how depressed I’d become.
- When I look at the broad picture, it is helpful to remember that the things that I get very worked up over are actually, really inconsequential.
- The desire for happiness was urgent, and I needed it now.
- Here are my top 5 favorite yoga positions that help to brighten my spirits, improve my mood, and leave me with a grin on my face once I do them.
- Sun Salutations have a way of taking my mind off of my First World Problems every time I do them.
- In my experience, being present in such times is precisely what I require in order to feel well again.
Whenever I’m feeling down, I turn to my backbend practice for a burst of energy as soon as I am able.
There are several variants of Ustrasana that I enjoy, ranging from gently swimming the arms back one at a time (which I refer to as Camel performing the Backstroke) to experimenting with different positions.
In the pose of Pincha Mayurasana, the spine is stretched out (Feathered Peacock Pose).
The combination of sadness and self-assurance is nearly impossible.
Pose with a smile on your face, like a happy baby!
Nobody can resist the charms of a contented child.
Having some flexibility in my hips and being able to move around a little while giving myself a little low-level massage is also a nice feeling!
Ever notice that when you are sad, your inhale tends to be short and shallow, while your exhale tends to be long and exaggerated?
This breathing pattern alerts me that it is time to take a few minutes and concentrate on breathing in thoroughly in order to regain equilibrium.
This is very relaxing when done on a flat cushion to support the spine.
In a wonderful way, this breathing practice serves as a gentle reminder that emotions come and go, just like the breath does. My troubles are little in comparison to the scope of the planet. If I only take the time to tap into it, I’ll find that there’s always delight within of me.
9 Yoga Poses And Mantras For Happiness
What do you consider to be the ultimate objective of your life? That is a subject that perhaps the greatest thinkers of our time are better prepared to address, but in my humble view, the solution is simply to be happy. Ultimately, the goal is to make happiness your neutral point – the position from which you begin each and every day. Making the decision to be happy from the time you wake up is preferable than believing that happiness is something you must attain. Life may throw us a lot of curveballs along the road as we travel through this path called life.
We may not be able to discover inner peace, but if we can figure out how to be happy at our core in the midst of it all, I believe we will be able to find it.
Happiness Is Your Birthright, So Claim It
Choosing happiness necessitates our ability to be fully present. It is up to us to determine whether we will lose ourselves in fear, rage, or even despair, or if we will smile and think positively in order to bring all of that great positivity back into our lives and instead practice thankfulness. Learn to appreciate how precious that decision is each and every morning as we wake up to make it. One small decision can completely alter the course of your day! Be one of the individuals who makes the decision to become the best version of themselves, to enjoy every day, to make the most of life and to actually live it rather than simply existing within it.
Create Your Own Happiness
When it comes to our relationships and other aspects of our lives, we frequently find ourselves reliant on someone else to make us happy. Some of us are guilty of holding out hope for the arrival of a particular someone in our lives before we can be happy at all. The unfortunate aspect of these “I will only be happy if.” statements is that they imply a great deal of waiting and do not enable you to completely experience the current moment. Instead, recognize that WE are the architects of our own happiness, and as such, we are the only ones who are genuinely, completely accountable for our own well-being.
The tranquility and contentment that we experience on our mats is not by chance. Even while many people dismiss yoga as nothing more than another exercise-induced dopamine high, yoga is much more than that. Yoga is believed to encourage transformation at the cellular level because of the mind-body connection that is established. By weaving good purpose into our actions, we are imprinting these thoughts not just on our brains, but also on our bodies, as well. Currently, we are enacting changes on our mat that will enable for future modifications to our mat.
Not only can a regular practice of yoga and meditation help to gently eliminate these self-judgments, but it also has the potential to begin to transform our attitudes, beliefs, and ideas over time.
Yoga Poses for Happiness
Try these lighthearted yoga positions to increase your energy and make you feel lighter and happier in your skin:
1. Cat-Cow Poses
You may use the cat and cow stance to quiet the continual oscillations of your thoughts and soothe your nervous system. You can also use it to produce gentle movement through your body, welcoming the flow of positive energy through you body, as shown in the video below. “I shall discover joy in my trip today,” says the mantra.
2. Warrior II Pose
You may use the cat and cow position to quiet the continual oscillations of your thoughts and soothe your nervous system. You can also use it to produce gentle movement through your body, welcoming the flow of positive energy through you body, as seen in the video. “I shall discover happiness in my trip today,” says the mantra.
Create gentle movement throughout your body, letting good energy to flow through you, by using cat and cow position to quiet the continual oscillations of the mind and relax your nervous system. “Today, I shall discover joy in my trip,” says the mantra.
4. Goddess Pose
Photograph courtesy of Anna Coventry Allow this invigorating and uplifting stance to serve as a gentle reminder that you are solely responsible for your own happiness. “I am a strong, confident yogi/yogini, and I only invite love and happiness into my life,” says the mantra.
5. Crow Pose
Photograph courtesy of Anna Coventry. Allow this invigorating and uplifting position to serve as a gentle reminder that you are entirely responsible for your own happiness. ‘I am a strong, confident yogi/yogini, and I welcome only love and happiness into my life,’ says the mantra.
6. Wheel Pose
Backbends have been shown to cause the release of endorphins. The profound opening that occurs via the front of the body helps to relieve tension and re-energize the body and mind. “I have an open heart and an open mind to everything that comes my way.”
7. Pigeon Pose
Julia Lee is credited with this image. As you release any tension that you may be holding in your hips, make room for all of the positive and happiness that you wish to experience. “Be cheerful, be bright, and be yourself,” says the mantra.
As you feel the circulation flowing throughout your entire body, you’ll be able to see things from a new perspective, which will infuse your day with positive energy. “I shall do more of what makes me happy,” says the mantra.
9. Reclined Bound Angle Pose
Julia Lee is credited with this image. Considering that we live in such a hectic environment, this position might help you recall how crucial it is to be able to find quiet and stillness. “I am deserving of pleasure and optimism,” says the mantra. Yoga just asks only one thing from us: that we show up in our minds, bodies, and spirits. Yoga does more than simply make us feel better. It has a positive impact on our life. Peace and contentment may be found in the realization of our true selves, which is revealed via this process.
10 Yoga Poses To Feel Happier Fast
Get the blues out of your system on the mat. If only life could be filled with rainbows and unicorns, we’d be able to chase away the darkness and demons with a sprinkling of magic and hope! The reality is, though, that life isn’t always that bright and happy. It becomes hard, perplexing, and at times, even overwhelming to deal with the situation. Overall, there is a high likelihood that you will experience depression or another emotional problem at some point throughout your life. This is where yoga comes in.
Women in two groups of healthy women were asked to complete the Profile of Mood States (POMS) questionnaire: one group of women who had more than two years of yoga experience and another group of women who had never done yoga.
Yoga may help you get back on your feet whether you’re feeling down in the dumps after getting dumped, need inspiration to get out of bed and get through the day, or are just feeling out of sorts mentally.
To feel better quickly, try the ten positions listed below. The following is an adaptation of The Women’s Health Big Book of Yoga. Purchase the book today to learn more about enhancing your mental and physical wellness. MORE: 9 Surprising Signs And Symptoms Of Depression
Practice These 9 Feel-Good Yoga Poses to Elevate Your Mood
Our finest days always appear to coincide with our best moods, as if this were some sort of cosmic coincidence. By contrast, by maintaining a regular yoga practice, you may improve your mood at any moment by just stepping onto your yoga mat. Throughout my years of yoga practice, I’ve had the opportunity to teach and participate in more yoga courses than I can count. I can only recall a handful of instances in which I walked into a class and didn’t leave feeling better than when I went in. Yogis are, by definition, persons who engage in physical activities that help them to gain greater control over their minds and bodies.
- When you step onto your yoga mat, it doesn’t matter where your thoughts might be at the time.
- These “happy releases” assist in putting you in a more positive frame of mind and provide you with the capacity to feel more relaxed and stress-free afterward.
- Take Advantage of These 5 Self-Care Rituals to Enhance Your Mood (and Keep It There!) Yoga is beneficial for the mind and the body on a regular basis; however, there are special feel-good yoga positions that may help you improve your mood more quickly and efficiently.
- Inversions allow us to perceive the world from a different viewpoint, providing us with the option to approach problems from a different perspective.
- But inversions are essentially any position in which your head is lower than your heart, which means that we may all benefit from the mood-boosting and feel good effects that inversions are known to provide.
- – nine yoga positions that will improve your mood.
Practice These 9 Feel-Good Yoga Poses Any Time You Need to Boost Your Mood:
Mountain Pose is a stabilizing and uplifting pose. It raises your awareness of your mind-body connection and improves your capacity to be thoughtful and present – all of which are essential for improving your mood. This is the ideal feel-good position for allowing you to truly stand in your strength while connecting to your deep, deliberate breathing (another surefire way to boost your mood). Mountain Pose allows us to relax our nervous system and moderate our fight or flight reaction, allowing us to return to a state of nirvana.
- Standing with your feet hip-distance apart and a slight bend in your knees is a good place to start. Make a tight connection with your big toes and all four corners of your feet on the mat to make your body feel more grounded and stable. Raise your arms upwards while taking a deep intake breath. Slightly scoop your pelvis forward and feel your ribcage wrapping around you, hugging your insides
- This will help you relax. In this position, rotate your thighs inward and tighten your abdominal muscles (there’s a lot going on in this pose!). Breathe deeply and gently to maintain a peaceful sense of stability, anchoring, and presence in your body
- Relax your shoulders, widen your heart, and smile
- Hold this position for 5 breaths or up to 2 minutes.
Listed Below Is How to Effectively Practice Mountain Pose – Using Technique is More Important Than You Might Think
2. Wide Legged Forward Fold (Prasarita Padottanasana I)
This is one of my favorite stances for lifting my spirits.
Think about all of the tension and bad ideas that are sliding off your back as you are in this position. This uplifting yoga stance gives a safe environment for us to calm our minds, look within, and release tension. Let’s give it a shot:
- Taking one step out approximately 3-4 feet (depending on your height) from Mountain Pose (Tadasana), step one foot out about 3-4 feet
- In order to increase strength and stability, make sure that your feet are parallel to one another and gently begin to hinge at your hips as you press the inside toe and heel into the ground. Allowing your head to progressively descend below your heart, softly stretching the spine, while maintaining a controlled and engaged core Once you have reached the maximum extent of your forward fold, reach your hands to your calves or the outsides of your feet to deepen the stretch. Maintain this position for 5 breaths or up to a full minute.
3. Downward Facing Dog (Adho Mukha Svanasana)
Downward Dog provides a wonderful full-body stretch and, as an added plus, it is a moderate inversion that is suitable for beginners. This stress-relieving yoga position also has a calming effect on the brain and can be used to treat moderate depression. Let’s give it a shot:
- From Table Top position, push your palms together, tuck your toes, and straighten your legs as your hips lift up and back into Downward Facing Dog
- Repeat. Your arms and legs are straight and sturdy, yet you have the ability to micro bend your knees as much as you need to in certain situations. Concentrate your attention on your thighs and imagine that a cord is pulling on your chest, pushing you towards them. Press the mat away from your body and stretch your spine as much as possible. Dropping your head and sinking deeply into the position will help yoga relieve stress in your neck. Hold this position for 5 breaths or up to 2 minutes.
Interested in how your alignment in Down Dog is doing? View This Yoga Pose Demonstration (Video)
4. Down Dog Crunch (Adho Mukha Svanasana Variation)
After learning about Down Dog and all of the mental advantages that come with it, let’s incorporate a knee crunch to help you strengthen your core. You will feel energized and invigorated as a result of this inferno of passion and strength. The ideal yoga posture modification for elevating one’s mood. Let’s give it a shot:
- Begin in Downward Facing Dog Pose
- On an inhalation, pull your right leg behind you and repeat on the other side. When you take a deep breath, compress your right knee against your chest. Elevate the heel of your planted left foot and bring your upper body around to your bent right knee
- Repeat for a total of 5 times, then swap sides. It is possible to repeat many rounds on each side to increase the heat
5. One Leg Plank Pose (Eka Pada Phalakasana)
The power that arrives with a Plank Pose is already a jolting sensation. The strength this position provides, as well as the route it leads you down, not only provides a full-body exercise, but it also emotionally stimulates the mind. When you combine it with this blazing one-leg version, you’ll feel as if you could fly with your newfound strength! Let’s give it a shot:
- To begin, start in Table Top position and tuck your toes and straighten your legs before pressing up and into Plank position. Using a gentle scooping motion, bring your pelvis forward to engage your low core (transverse abdominis), while simultaneously pulling your belly button to your spine to maintain your whole core engaged
- Put on your thinking cap and imagine that a cord is tugging your chest forward
- Keep your eyes a few inches in front of your hands. Make certain that your shoulders are piled over your wrists and that your heels are stacked over your toes before you begin. Slowly lift one leg and feel the strength of your abdominal muscles while maintaining your firm and attentive abdominal engagement. Stay in this position for 5 breaths, and then switch legs (you can take a moment to relax in Table Top Pose before switching legs)
Want to brush up on your Plank Pose? Here Are 4 Common Mistakes in Plank Pose, as well as Instructions on How to Correct Them
6. Cobra Pose (Bhujangasana)
Cobra Pose is one of the most powerful and heart-opening yoga positions available. This position aids in the reduction of weariness and the elevation of your mood by releasing stress and also by lowering physical strain in the upper body. Also known for its lung opening properties, cobra promotes the flow of oxygen into the body, which in turn helps to nourish the brain. Let’s give it a shot:
- Laying on your stomach, placing your palms behind your shoulders and squeezing your elbows into your sidebody are good places to start. Bring your big toes together (as if they were a snake tail) and engage your bottom half. Firmly push your toenails, the tops of your feet, your thighs, and your pubic bone into the yoga mat to release tension. Begin by pulling your belly button closer to your spine as you gradually begin to press into your palms to elevate your chest. Choose whether to press into a partial Cobra by keeping your elbows bent or a complete Cobra by straightening your arm. Relax and raise your heart rate by extending your shoulders down your back. Maintain this position for 5 breaths or up to 30 seconds.
7. Forward Fold (Uttanasana)
The Forward Fold is a moderate inversion that can assist to decrease anxiety, battle tiredness, and alleviate insomnia. It is recommended for beginners. As a bonus, it’s a fantastic hamstring and low back stretch. By lowering your head below your heart, you may relax your brain and get into a more peaceful frame of mind — the ultimate basic feel-good yoga posture!. Let’s give it a shot:
- From Mountain Pose (Tadasana), step your feet hip-width distance apart, right beneath your hips, and repeat the process. Place your hands on your hips and begin to softly bend forward with control
- This is the first step. Allow your head to dangle heavily and maintain a slight bend in your legs. Relax your body by taking a long, deep breath. Exhale deeply and begin to straighten your legs (they do not have to be completely straight – you may maintain some degree of flexibility)
- Inhale deeply and begin to straighten your arms. Relax your thoughts and let your head to dangle from the base of your neck
- If you want, you may hang the doll by gripping opposing elbows. You can also interlace your fingers behind you and let your arms dangle above for a shoulder opening. Hold this position for 5 breaths or up to 2 minutes.
8. Butterfly Pose (Baddha Konasana)
Butterfly Practice (also known as Bound Angle Pose) is a grounding yoga pose that is particularly beneficial for beginners. It aids in the creation of a secure, peaceful environment in which to concentrate or rid the mind of bad ideas. The butterfly opens and nourishes the hips, which are a storage area for a lot of our emotional baggage and tension. Let’s give it a shot:
- Beginning in a sitting posture, bring the soles of your feet together, forming a diamond shape with your legs. Interlace your fingers over the outside blades of your feet, allowing your thumbs to rest on the inside arch of your feet, and close your eyes. Lift your heart and draw your chest forward as you roll your shoulders down from your ears, leveraging the leverage of your hold around your feet. Make a gentle connection with your center to establish a solid foundation. When you have a tall, flat back, hinge at the hips, pulling your chest forward. Use your thumbs to gently massage the arches of your feet, which will provide a pleasant feeling afterwards
- Maintain this position for 5 breaths or up to a full minute.
9. Legs Up the Wall (Viparita Karani)
Legs Up the Wall Pose is a terrific stress reliever for the body and mind (THE go-to pose for reducing stress and boosting your mood). Legs Up the Wall, performed with your feet elevated over your heart, can also assist to promote circulation, which can improve brain function, allowing you to remain smart, focused, and energized throughout the day. Let’s give it a shot:
- Laying on your back approximately 5 to 6 inches away from a wall will be a good starting point. As you lay your shoulders and head on the mat underneath you, gently swing the backs of your legs up against the wall. If you want more support for your low back, you may lay a yoga bolster, cushion, or pillow below it. Slowly inch your glutes as near to the wall as you are able to get them
- As you stack your ankles over your hips, allow your body to relax and melt into the posture by shutting your eyes and melting into it. Maintain this position for 5 breaths or up to 5 minutes.
These Mood-Boosting Yoga Poses Will Help You Get Past the Slump and Feel Great
Make a mashup, make your own joyful, and enjoy performing these yoga positions in your own unique and enjoyable style. Perhaps you’d want to put on your favorite yoga music, light a few candles, or experiment with different permutations of the postures.
Whatever it is in this feel-good yoga stance sequence that calls to you, go for it! This is YOUR practice and your time on the mat, so take pleasure in it and prepare to have your mood lifted! This article has been seen more than 9000 times. I’m in the mood for love!
International Yoga Day 2021: 5 Yoga Asanas That Can Make you Happier
After that, have some fun with it and enjoy doing these yoga positions in your own unique and enjoyable way. Perhaps you’d want to put on some yoga music, light some candles, or experiment with different permutations of the positions. Whatever it is in this feel-good yoga stance sequence that calls to you, take it! Remember that this is YOUR practice and YOUR time on the mat, so take pleasure in it and prepare to have a good time! Almost 9,000 people have read this article. “I’m in love with you!”
Adho mukha svanasana(Downward-facing dog)
Adho mukha svanasana, one of the most popular yoga asanas, provides the ultimate stretch and rejuvenation for our entire body. It helps to strengthen our arms and shoulders, as well as our spine, calves, and hamstrings, and it energizes the entire body by increasing blood flow to our brain, among other things. This position is frequently done after a vigorous yoga practice, particularly back extensions, because it helps to neutralize the effects of the preceding asanas on the body. It is particularly beneficial after a back extension exercise.
How to doadho mukha svanasana:
1. Get down on your hands and knees on the floor and breathe deeply. Lift your knees off the floor in order to straighten them, and then press your heels down as far as they will allow them to travel. Use your palms to press away from the ground, which will help to extend the spine. 3. Hold the position for five to nine breaths before slowly bending your legs to the floor. 4.
1. Get down on the ground on your hands and knees. Push your heels down as far as they can go while lifting your knees off the floor to straighten them. Use your palms to press away from the ground, which will help to lengthen the spinal column. 3. Remain in this position for five to nine breaths, then slowly lower your knees to the floor.
How to doushtrasana:
1st position: Kneel down on the mat with your legs hip-width apart. 2nd position: Position your hands on your hips with your thumbs at the base of your spine, as shown in Figure 2. 3. Firmly press your shins and the tops of your feet into the ground. You may also tuck your toes under for a less difficult option. 4. Take a deep breath and elevate your chest, then gently begin to bring your torso back. 5. Bring your right hand to rest on your right heel, then your left hand to rest on your left heel, starting from this position.
Maintain a moderately neutral position with your head in order to avoid straining your neck.
Baddhakonasana, also known as the bound angle or butterfly posture, is a yoga pose that is noted for its ability to provide a sense of stability. According to Shetty, the hips retain pent-up emotions of anxiety and concern that prevent you from moving forward, giving you a sense of being stuck and confined, and that you should avoid.
The butterfly posture is beneficial for both nourishing the hips and allowing for a proper emotional release. Baddhakonasana also helps to alleviate stiffness in the ankles, knees, and hips, as well as increase hip mobility and flexibility.
How to dobaddhakonasana:
This yoga stance may be performed in two different ways.
To begin, take a deep breath and sit on the floor with your legs extended out straight in front of you and spine straight. Put the soles of your feet together and bend both of your knees to the side. 3. Position your feet in front of your pelvis, approximately a fist’s breadth away from your groin. 4. Take several deep breaths and gently press your thighs and knees down towards the floor, applying mild pressure. 5. Flutter both of your legs from the hips in a steady and controlled motion, similar to how a butterfly might flap its wings.
As soon as you get into position with your feet squeezed together, you should do the following: 2. Using your hands, clasp your feet together and open your feet like a book toward the ceiling. 3. When you exhale, take a deep breath in and pull your chin or forehead closer to the mat. 4. Hold for 30 to 60 seconds, and then on the following inhalation, raise your body back to the surface.
Ananda Balasana(Happy Child’s Pose)
As adults, it might be difficult to experience pure enjoyment in the same way that we did as children, and to discover delight in the simplest of things. But, once again, we understand the need of taking a break and clearing our minds every now and again. In Shetty’s opinion, the Ananda balasanaaka cheerful child’s stance is the closest thing you can go to experiencing such bliss. During this pose, we extend and stretch out our spine while also stretching out our hips at the same time. This relieves weariness and puts the mind in a fun state, which is necessary for us to be able to quit opposing anything that is holding us back.
How to doAnanda balasana:
1. Lie down on your back with your knees bent into your tummy and your feet flat on the ground. Grasp your feet with your hands and hold your knees a few inches wider than your body. 3. Your ankles should be precisely above your knees when you stand up straight. Using your hands, gently draw your hands down while simultaneously pushing your feet up to generate resistance. 5. Hold this position for nine to twelve breaths.
Shavasana, which is usually the final resting posture in a yoga practice, is an important asana because it helps to relieve anxiety and sleeplessness. This yoga stance allows our bodies to achieve a feeling of serenity and relaxation by bringing the nervous system into equilibrium. It also aids in the removal of emotional blockages. While the majority of yoga positions are designed to up-regulate our bodies, shavasana is designed to down-regulate our bodies. As many claim, the practice of shavasana raises consciousness and pushes us to live completely in the present moment.
How to doshavasana:
1. Lie down on your back with your arms and legs spread out in front of you, maintaining your body in a straight line. 2. 2. Maintain a modest distance between your hands and legs, as well as total relaxation in your feet and knees. 3. Lie down on the floor with your hands at your sides, palms open and facing upward. 4. The toes and the feet should be rolled out as well. Afterwards, close your eyes and begin to progressively relax your body while breathing slowly and deeply.
6. Pay attention to the changes in your body and thoughts while you breathe. 7. After five to ten minutes, or until you feel fully relaxed, gradually roll on to your right side, working your way up to a sitting posture on the floor.
Just in case you find the text directions a bit complicated, here’s an easy-to-follow yoga instructional in which Shetty demonstrates three yoga asanas that can help you reset your body and mind and feel better quickly. Image courtesy of Shutterstock
Yoga for happiness: Tips and poses
- Certain bodily postures, breathing patterns, and ways of thinking have a good impact on our physiology. According to research, reliving a pleasant experience makes you feel happier.
Dr. Dana Santas is the founder of Radius Yoga Conditioning, a yoga technique that is meant to help athletes move, breathe, and concentrate more effectively. Athletes and coaches from the National Football League (NFL), National Hockey League (NHL), National Basketball Association (NBA), and Major League Baseball (MLB) have sought her guidance. She has worked with the Atlanta Braves (MLB), Philadelphia Phillies (MLB), Tampa Bay Rays (MLB), Tampa Bay Lightning (MLB), Orlando Magic (MLB), and dozens of other professional athletes.
- There are several research that corroborate this notion, pointing to yoga as a general practice that may be used to reduce stress, ease anxiety, and improve mood.
- In order for us to experience any emotion at all — happiness, unhappiness, anger, etc.
- By leveraging our physical and mental processes to modify our emotional state, science has demonstrated that we can successfully and relatively rapidly reverse the emotion-to-body response process.
- As a result, my yoga for happiness sequence is built around postures, breathing exercises, and meditation techniques that have been shown to increase feel-good physiology within minutes.
Breathe in the present moment
According to a Harvard research conducted in 2010, people spend 47 percent of their time worrying about things that aren’t happening right in front of them. and, naturally, are less content as a result of this. By concentrating on your breathing while doing yoga, you can keep your mind focused on the present moment and the current task at hand. You may activate your parasympathetic nervous system in as little as 90 seconds of deep, diaphragmatic breathing, which helps to reduce stress by reducing cortisol (the stress hormone), blood pressure, and heart rate while raising oxytocin and endorphins, among other things (happy hormones).
Diaphragmatic breathing is a technique for taking long, deep breaths that involves the expansion and contraction of your diaphragm.
Then exhale for a count of five or more times to ensure that your lungs are entirely empty.
Develop your awareness of the current moment.
Keep an eye on the expansion and contraction of your rib cage while you breathe. Follow the route of the air as it enters your nose, travels down your throat, passes through your lungs, and returns to your nose. If your thoughts start to stray, bring them back to your breathing.
Be a warrior, not a worrier
A 2010 Harvard Study on “power posing” discovered that holding open-body poses for two minutes lowers cortisol levels and boosts testosterone, a confidence-boosting hormone, resulting in reduced anxiety and greater self-assurance in the practitioner. As a result, the first two yoga positions in my happy sequence, Warrior one and two, are ideal because they keep the body open and free of sagging or crossing the limbs. Holding these positions for five breaths on each side for a total of two minutes takes around two minutes.
- ‘Warrior one’ begins by taking a few steps back into a lunge while dropping your back heel and pointing your toes 45 degrees out.
- Raise your arms upward, shoulder-distance apart from one another.
- Repeat the process on the opposite side.
- Maintain the straightness of your right leg while bending your left knee to position it over your ankle.
- Your palms should be facing down.
- It’s okay to be nervous.
- The third warrior should shift their weight towards their right leg and begin to remove their weight off of their left leg.
- When you are feeling stable, extend your arms forward and your left leg back in a horizontal line along the floor.
- Repeat the process on the opposite side.
Relax and remember, happily
If you want to be happy, taking a few minutes to relax and concentrate on being happy is crucial to your well-being. According to a 2012 research, exercising a purposeful “relaxation intervention” not only decreases the impression of stress, but it also helps to speed up the healing process of wounds. Discuss how you’re feeling better. That is why I end the seven-minute exercise with two minutes of relaxation at the end of the session. While you’re resting, you have the opportunity to think your way to greater happiness.
The reason that a large number of individuals don’t meditate is that they feel it needs a considerable time commitment and the capacity to clear one’s thoughts.
Add a grin to your face, no matter how forced, and you will increase your likelihood of being happy by reducing tension and increasing mood.
Allow your arms to hang at your sides. The act of raising your legs over your heart encourages venous blood flow, which helps to improve circulation and minimize edema. Changing your connection with gravity also has a visible physical impact on your body’s stress levels. Meditation on happy memories
Choose a joyful memory from your past, close your eyes, raise the corners of your lips (yes, grin), and dwell on it for a few minutes to relive that enjoyment. The goal is to use your five senses to reproduce the depth of the memory you’re trying to recreate. What do you think you’re seeing? What do you think you’re hearing? What are your hands doing – do you have any sensations? What odors or flavors come to mind that you can recall? Open your eyes gently after allowing your mind to get completely immersed in your joyful recollection for a few minutes, and take pleasure in the pleasant sensations that accompanied your happy memory.
“Yes!” declares science.
Do you require an immediate burst of happiness? If that’s the case, go on your yoga mat and follow this 20-minute yoga essentials routine. Forget about your problems, improve your vitality, and become a lighter, happier version of yourself!
HAPPINESS BOOSTING YOGA ESSENTIAL FLOW
Repeat this procedure a total of two times (once on each side). 1.The child’s stance should last 30 seconds. Place your heels on the floor, your torso on the floor, and your arms stretched out in front of you. Second, hold the cat position for 30 seconds. Bring your hands and knees to your hips, and exhale as you curve your spine upwards toward the ceiling. Third, the cow stance is held for 30 seconds. Take a deep breath in as you lower your belly button toward the floor, feeling the stretch in your chest and neck.
- Exhale as you extend your arms and legs, raise your hips up and back, and extend your arms and legs.
- Exhale as you draw your belly button in slightly and stretch your body as you walk your feet forward in a forward motion.
- To begin, bend your left knee and swivel your head to the left.
- Pose of the half moon lasts for 30 seconds.
- Take a step forward with your right leg, extend your right arm toward the ceiling, and fix your eyes on your right thumb.
- Turn your body to the left and raise your arms up and above, with the palms of your hands facing each other.
Lift up and up your left arm over your head, pointing your fingertips in the same direction as your front toes, and raise your eyes to the ceiling.
Exhale as you lay both hands on the floor and take a few steps back with your legs.
The cobra stance lasts 30 seconds.
Repeat on other side.
Kneel on the floor, with your legs hip-width apart and your arms at your sides.
Reduce the angle of your chin and focus your attention on the tip of your nose.
Take a deep breath and lift your hips and chest up.
Reduce the size of your hips and chest, and allow your thighs to fall wide.
15.Cow face pose: 30 seconds followed by 30 seconds of rest.
Bring your left arm out to the side, bend the elbow, slide your left hand behind your back toward your right hand, and reach to grab the fingers of the right hand, and repeat.
Hold the stance for 30 seconds on each side, then swap sides and continue the process. The seated forward bend stance should be held for 30 seconds. Extend your legs to the front and take a deep breath as you bend at the hips and gently drop your torso to the ground.
REJUVENATEREAP THE BENEFITS
Relax for 2 minutes in a restorative position such asSavasana (corpse pose). Spread your arms and legs wide, allowing them to fall open. Lie down on your back and breathe deeply. Close your eyes, allow your feet to spin to the sides, and maintain your palms facing up while you perform this exercise. You’ll feel lighter and happier after doing this 20-minute yoga essentials sequence!
6 Yoga Poses that Will Instantly Improve Your Mood
Life is difficult. There’s no getting around it. On the days when we are happy and comfortable, the world appears to be simple, and life seems to flow without effort. On the other hand, on the days when we are unhappy, despondent, or overburdened, it might feel like a never-ending grind. And it is during these times that we require a little more assistance. If you are going through a difficult moment in your life, yoga may give you with instant assistance and a safe haven. It will allow you to take a break from your to-do list, emails, and endless errands, and it will assist you in regrouping and resetting your body and mind.
In addition, because each position is so straightforward, you may access them at any time of day.
Bring your attention to your breathing as you take calm, deep breaths through your nose.
You’re Feeling: Unhappy
There are many difficulties in life. Nothing can be done to change the fact of the matter. It is on these days that we feel glad and content that the world appears to be simple and life flows smoothly. It might feel like a daily grind on the days when we’re feeling down, depressed, or stressed. When that happens, we require a little further assistance. If you are going through a difficult moment in your life, yoga may give you with instant assistance and a haven. A vacation from your never-ending to-do list, countless errands, and incessant emails will allow you to refocus and re-energize your body and mind.
Because each position is so straightforward, you may access them at any time of day or night.
Slowly inhale and exhale through your nose to bring your attention back to your breath.
You’re Feeling: Sad
Try this one: Child’s Pose2of7 Take a comfortable position on your shins with your big toes touching and your knees apart. Your palms should be pressed to the ground and you should move ahead until they are completely stretched out in front. Allowing your forehead to rest on the floor is recommended. If it doesn’t contact, use the palms of your hands to form a cushion. Relax your shoulders, hips, jaw, and neck muscles with each exhale, as you would with a deep breath. Rest in this position for as long as it is comfortable.
You’re Feeling: Depressed
Try this exercise: Downward Facing Dog3 of 7. Begin by getting down on your hands and knees. tuck your toes under and pull your hips to your shoulders Increase the pressure you put on the palms of your hands by lifting and drawing your hips and heels down.
Take a deep breath in with your nose and exhale through your mouth. Allow yourself to be energized from the inside out by this stance. Hold the stance for 20 seconds, and then repeat the process two to three times more.
You’re Feeling: Anxious
Try this one: Savasana4of7 Find a sat posture that is comfortable for you; one in which you can sit up straight. Close your eyes and take slow, deep breaths in and out through your nose until you reach a slow count of 5. Continue to breathe in this pattern for a total of 20 cycles, or until you begin to feel peaceful and relaxed.
You’re Feeling: Overwhelmed
Attempt Savasana4of7 as a starting point. Find a sat position that is both comfortable and allows you to sit up straight. Focus on taking slow, deep breaths in and out through your nose to a slow count of five while closing your eyes. For 20 cycles or until you feel peaceful and comfortable, repeat this pattern of breathing for 20 times.
You’re Feeling: Sluggish
Try this: Taking a Step Forward Fold number six out of seven Standing with your feet hip-distance apart is a good idea. Fold your torso forward and allow it to hang. Grab the elbows on either side of your head and relax your neck. Shift your body from side to side to demonstrate this. Allow this stance to re-energize your body while simultaneously relaxing your brain. Hold for 15 seconds and then come to a complete stop. Repeat the process two or three more times.
Try These 5 Yoga Poses When It Feels Like You’re Having The Worst Day Ever
On occasion, everyone has “meh” days, which may be summarized in a single word: “blah.” There are certain days when you feel like absolutely nothing is going right, and no matter how hard you try to “fake it ’til you make it,” you’ve pretty well given up hope that your attitude will improve any time in the future. When I’m in a bad mood, I find that rolling out my yoga mat and flowing through certain yoga postures that improve your mood is an absolute game-changer for me (orday- changer, in this case).
- However, according to the Huffington Post, there is a significant amount of scientific evidence to support the claim that yoga has the ability to make you happier, even on the most depressing of days.
- Exercising your parasympathetic nervous system (the mechanism in your body that helps you to feel content and at peace) as you’re moving through your yoga practice will help to relax your body and release happy endorphins in your brain.
- To tide you over for the time being, here are five jovial postures that you may do to brighten your day when you’re having one of those days.
- As you roll about in this joyful asana, you will experience a sensation of mild liberation in your hips, a massage in your lower back, and the flow of those feel-good endorphins will travel straight to your brain.
- Deep breathing can help to relieve any tension in your lower body that may have been caused by your salty disposition.
- Pose No.
- Because the solar plexus chakra — also known as the manipura chakra in Sanskrit — is placed above your belly button and just below your sternum, when you’re in bow pose, you’ll be massaging and activating this chakra.
Allow your body to take this backbend only as far as it feels comfortable — never push or force anything.
Pose of the Fish (Matsyasana) Fisherman’s pose is a beautiful asana that opens up your throat and chest, letting the blood in your body to flow more freely into your brain.
In accordance with the website MindBodyGreen, matsyasana is an excellent pose for reducing anxiety levels and releasing any stress or discomfort that may be affecting your mood.
Hold this inhalation for a few seconds at the peak of the inhale.
04 Pose in the shape of a tree (Vriksasana) Because they demand a great degree of attention and concentration from both the mind and the body, balancing postures are excellent for turning around a poor mood.
Then, as you’re bringing your attention back to the present moment and maintaining your balance in vriksasana, bring your hands to your heart space and link your thumbs to your heart area.
You could even find yourself cracking a smile as a result of the carefree and easy movement of your limbs, which, let’s face it, you could need right now.
When you’re upside down and practicing on a difficult asana like headstand, you have the impression that you’re an unstoppable badasse (trust me on this one).
By doing so, you’ll be strengthening both your body and your mind.
Instead, you’ll be filled with a tremendous sense of achievement, knowing deep down that you can accomplish everything you set your mind to. That, in my opinion, is the ultimate mood enhancer, my dear friends.
5 Yoga Poses to Boost Your Mood
Cailen, a guest writer, is shown in the yoga posture vasisthasana. Welcome to Guest Bloggers Week, in which we present to you some of the greatest and most inspiring writings from authors all around the world! Click here to discover all of the fantastic guest posts that have inspired us, pushed us to become healthier, forced us to think in new ways, and had us laugh our asses off! Yoga is an ancient practice that has been shown to be beneficial for both the body and the mind. Although we frequently resort to yoga to trim our thighs and flatten our stomachs, it also has a plethora of advantages for the mind and the mood.
Despite the fact that most of us do not meditate on a daily basis these days, the physical practice of asana (or yoga postures) may be utilized as a tool to tap into the self in a manner that most other physical undertakings are not capable of.
If you’ve ever taken a yoga class, you’ve probably experienced the euphoric sensation that comes from incorporating mindfulness and breath work into your routine in addition to the physical poses.
I’ve put together the short video below to help you swiftly reap the advantages of asana’s mood-boosting properties.
5 Yoga Poses to Give Your Mood a Lift
Do you have those? Allow me to show you how to put them together in this video! Now.do you not feel a little better already? — Cailen Ascher’s full name is Cailen Ascher. CALM Yoga is a yoga blog and school founded by Cailen Ascher, who is also a yoga instructor and writer. Calm Yoga provides on-site yoga courses in the comfort of your own home, place of business, school, or event. Lifestyle Maven is a site where she offers personal advice, recipes, and yoga inspiration for developing health and uncovering happiness in a fun and accessible way.
Yoga poses that boost happiness
Yoga is more than just slipping on a pair of snazzy pants and getting a good workout. Yoga is about coming to terms with your spiritual side while also releasing numerous energies that can help you enhance your flexibility, immune system, and overall physical health. Additionally, the activity has a positive impact on people’s spirits, which is a wonderful benefit. Amazingly, specific yoga postures have been shown to increase happiness. Here are a few of the most outstanding.
Cat and cow pose
Take a deep breath in while gradually lifting your gaze to the ceiling and arching your back, then exhale while gazing down to the floor and rounding your back. Begin on all fours. Isn’t it wonderful to have that feeling? In addition to relieving tension in your back, this stance has been shown to improve one’s general disposition as well.
The cat and cow poses both aid in the relaxation of the mind, which in turn aids in the relaxation of the central nervous system. Both of these will contribute to your overall sensation of well-being for the day ahead. Poses for yoga that increase happiness
Take a deep breath in while softly gazing up towards the ceiling and arching your back, then take a deep breath out while looking down to the floor and rounding your back. Begin on all fours. What a nice feeling, don’t you think. This stance not only helps to relieve any stress in your back, but it may also aid to improve your overall attitude. Your mind will be soothed and your central nervous system will be soothed if you do the cat and cow poses. In addition, each of these will leave you feeling optimistic about the day ahead.
This posture is a little more complex since it requires you to balance all of your weight on your hands while tucking your knees into the backs of your upper arms, which is a difficult feat. This position, although it may require more practice to achieve, will leave you giddy with satisfaction when you do it. How? The mental attention, physical power, and regulated breathing required to become a crow master help to focus your thoughts. Because you are focused so intensely on the position, all other negative ideas will begin to leave your mind.
This pose is as simple as it sounds; you simply hold your weight on your forearms and head to get the desired position. This position will have a greater impact on you than simply improving your balance and strengthening your core. When you get into a headstand, your blood will flow all the way to the top of your body from the bottom. As a result, the good energy will be more widely distributed throughout your body, preparing you for the rest of the day.
In order to achieve the wheel posture, you must first lie down on your back with your knees bent and your feet flat on the floor. Place your hands palm down on the floor just above your shoulders, with your fingers pointing back towards your body, and then repeat the process. Pushing your tummy up towards the ceiling while arching your back is the next step. Use both your arms and legs to assist you achieve this. While strengthening your strength, this position can also help to relieve any stress in your back, hips, or chest that you may be experiencing.
These compounds will make you feel cheerful for several hours after you have completed the position.
Begin with your feet far separated from one another. With your front-most foot facing straight forward and your back foot at a 90-degree angle, start walking. Afterwards, turn your gaze towards the direction in which your front foot is pointing, allowing your knee to bend such that it is over your foot, while keeping your arms out straight and parallel to your legs. Once you are in the posture, you should begin to experience all of the happiness-inducing benefits that yoga has to provide. This stance serves to remind us of just how strong we are in our own right.
Among the numerous advantages of Yoga are specific emotional boosts, which are only one example of the numerous advantages of yoga. Having so many variants means that you’ll never run out of things to do while you work on enhancing your happiness through these various stances.