Posted on May 19, 2026 at 05:55 AM
Depending on the day and circumstances, getting in a good mood can be difficult. Whether you’re trying to increase those positive feelings or allow yourself to enjoy an already great day, you’re looking for ways to boost your energy level. A feel-good yoga practice is about that.
The following sequence of poses moves you in a circle on your mat, helping you open your hips and core in a way that feels expansive and playful. It’s also a way to practice letting go of stress and staying present with what’s actually working for you so you can keep that energy going.
12 minutes of yoga to improve your mood
You will need two blocks or block-like supports, such as blankets or folded pillows, for this practice. If you have an extra moment, warm up with some of your favorite stretches before starting this flow.
Thunderbolt mode
Start by kneeling in Thunderbolt Pose with the tops of your feet on the mat. Place one hand on your heart and another hand on your stomach.
Stay here for 7 cycles of breathing.
Dynamic side bend when sitting
With your next inhale, pull your arms toward the sky. Lower your right hand on the mat and bring your left arm into a side bend while sitting. Exhale here.
On your next inhalation, bring your arms back toward the sky. On the next exhale, bend to the left. Repeat this pattern of movement several times, moving with the pace of your breath.
Cactus weapons
Inhale as you reach your arms straight toward the sky again. Exhale as you bend your elbows into Cactus Arms.
Kneeling forward bend
Inhale as you extend your arms toward the sky, then exhale while interlacing your fingers behind your back. Stay seated upright or lean on your hips Sitting forward bend disparity.
Stay here for a complete breathing cycle.
Cow pose
Return to a kneeling position and place your hands on the mat in front of you in a tabletop position. With the next inhalation, lower your belly, lift your chin and chest, and arch your back inward Cow pose.
Cat pose
Exhale as you round your back and tuck your chin in Cat pose.
Repeat these poses 3 times, moving with the pace of your breath.
Downward facing dog
On your next exhale, press your hips up and back in Downward facing dog. Switch your feet, sway your hips, or take something Intuitive movement you need. Stay here for 3 cycles of breathing.
High rush
Point your right toes toward the sky before shifting your shoulders over your wrists, pulling your right knee toward your chest, then quietly holding your foot between your hands. Find your foundation and slowly lift your chest and arms High rush.
Stay here for one breath.
High lunge twisting
With your next exhale, move your chest to the right, open your arms and reach the front and back of the mat.
Reverse high lunge
Inhale as you place your right hand on your lower back and reach your left hand at the top in the Reverse High Lunge.
Variation of the rounded pyramid
Exhale as you lean forward and down, hinging at the hips and bringing your left hand to the mat or block while reaching your right arm toward the sky for a rotating pyramid twist. Take one breath here.
The pyramid makes a difference
Bring both hands to your mat or blocks and fold your torso over your front leg into a variation Pyramid pose. Reach the top of your head forward and ease your chest toward your right leg.
Stay here or play with your left knee bent, your right foot bent, and shifting your weight slightly back.
Take one full breath here.
Permanent divisions
Shift your weight forward to your right foot and place it on your tiptoes as you send your left leg up and back Split standing. Stay here for 1-2 full breaths.
Stork pose
When you’re ready, pull your hands toward your heart and lift your left knee toward your chest as you stand in Stork pose. Bend your left foot and place your hands in prayer or raise them toward the sky.
Dancer’s pose
On your next exhale, reach your right arm high and bend your left leg to bring your heel toward your back. Reach your left hand behind you and grab your inner left ankle or foot, lifting your chest. Stay here or start leaning forward Dancer’s pose.
Goddess Pose
Count through Stork Pose before reaching your left leg back into space and landing it lightly on the mat. Face the long left edge of your mat and rotate your toes so they are angled toward the corners of your mat. Bring your hands together at the heart center, bend your knees, and sit back in Goddess Pose.
Stand wide-legged forward
On your next inhale, straighten your legs and extend your hands toward the sky. Exhale as you hinge at the hips and bring your chest toward your thighs Stand wide-legged forward. Inhale halfway to raise your heart and straighten your back, then exhale to return to the fold.
Low impulse torsion
Walk your hands toward the back of your mat and place them on either side of your left foot. Keeping your right hand planted on the ground and extending your left hand toward the sky, opening it in a Twisting Low Lunge motion.
Wild thing
Return both hands to your mat and return to Downward Facing Dog, facing the back of your mat. Move your right toes toward the sky or feel free to turn your dog inward Wild thing By placing your right foot behind you and raising your core and hips toward the sky while reaching your right arm to the side of your head. Look toward your right hand or down toward the mat.
Side lunge
When you’re ready, return to Downward Dog and send your right leg skyward. Step your right foot between your hands, pivot to face the long left side of the mat, and deeply bend your left knee while keeping your right leg straight in the Side Lunge. You can bring a block under your seat to help with balance. Take one breath here.
Low impulse torsion
Rotate to face the front of your mat, placing your hands on the frame of your left foot. Bring your left arm toward the sky to do a Twisting Low Lunge before returning both hands to the mat and returning to Down Dog.
Repeat the following positions on the other side, and you’re done Downward facing dog:
- High rush
- High lunge twisting
- Reverse high lunge
- Variation of the rounded pyramid
- The pyramid makes a difference
- Permanent divisions
- Stork pose
- Dancer’s pose
- Goddess Pose
- Stand wide-legged forward.
- Low impulse torsion
- Side lunge
- Low impulse torsion
Standing forward bend
Bring your hands back to meet your feet in a Standing Forward Bend, Facing the front or back of your rug.
Mountain pose
Gently roll up into mountain pose.
Extend your arms toward the sky before bringing your hands back to your chest, placing your hands over your heart. Take 3 breaths here.
Reach your arms high before bending down to your elbows for a Cactus Arms pose.
Downward facing dog
Reach back up, stopping at the hips for a final Standing Forward Bend. Pull your hands back into downward facing dog.
Thunderbolt mode
Firm your knees on your mat and sit on your heels in Thunderbolt Pose. Place one hand on your heart and another hand on your chest and breathe here for 1-5 minutes.
Notice how you feel as you thank yourself for making it to your mat. Take this good mood with you into the rest of your day or evening.
