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8 yoga moves for a happier mood

The ancient movement practice doesn't only benefit joints and muscles. It may help improve your mental outlook.

Updated on March 29, 2024

young woman sitting on a wall practicing yoga with the beach behind her
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The physical health benefits of yoga are well-known, from reduced pain to more flexible muscles and joints. But did you know that it can also give you a mental lift, too? Studies suggest that a regular yoga practice (along with other exercise) can improve your outlook and ease symptoms such as depression, anxiety, and insomnia.

“Breath awareness is anShow More

woman in mountain pose
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Mountain Pose (Tadasana)

While deceptively simple, Mountain Pose is an essential starting place for this sequence. It grounds you in the here and now and prepares your body for the moves to follow.

Begin by standing with your feet parallel, big toes touching. Bring energy and purpose to the pose by firming your thighShow More

warrior pose
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Warrior II (Virabhadrasana II)

“These poses will make you feel powerful and confident, leading to a happier you,” says Brennan.

Stand tall and take a large step back with your right foot. With your left foot pointing forward, bend your left knee. Make sure you keep your left knee over the heel of your left foot.

Turn your rightShow More

warrior pose yoga
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Peaceful Warrior (Shanti Virabhadrasana)

Peaceful Warrior, also referred to as Reverse Warrior, gives you a gentle side stretch, allowing you to breathe more deeply.

From Warrior II pose, with your left foot forward, flip your hands so that your palms face up. Lean straight back at the waist and raise your left arm, sweeping it overShow More

yoga warrior pose
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Warrior I (Virabhadrasana I)

The warrior poses, which lift and expand the chest area, are sometimes referred to as heart openers. Try letting the expansiveness of these poses extend off the mat as well. You'll be opening yourself up to more joy.

Stand tall with feet together, hip-width apart. Take a big step back withShow More

yoga pose outdoors
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Warrior III (Virabhadrasana III)

When stress and tension run high, Warrior III can help calm your nerves, reduce anxiety—and take you to a more relaxed, happier place.

Stand tall with your feet hip-width apart. Step your right foot back by about two feet. With your left foot pointing straight ahead, shift your weight to your leftShow More

dancer yoga pose
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Dancer Pose (Natarajasana)

You’ll feel lighter in body and spirit with the playful Dancer Pose.

Stand straight with feet parallel about hip-distance apart. Shift your weight onto your right foot. Bend your left knee and move your left foot toward your left buttock. Reach back with your left hand and take hold of the ankle orShow More

triangle pose yoga outside
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Triangle Pose

Triangle Pose is more than a feel-good stretch. “This pose opens your heart, allowing for an emotional release that can lead to an elevated mood,” says Brennan.

Stand with your feet three to four feet apart with arms raised at your sides. Slightly angle your right foot in. Turn your left foot outShow More

half moon yoga pose
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Half Moon (Ardha Chandrasana)

Resting one hand on a block makes it easier to maintain this chest-opening pose.

Place a block about eight inches in front of your right foot. Shift your weight to your right leg and lean forward, placing your right hand on the block while keeping your arm straight. Allow your left leg to lift soShow More

Slideshow sources open slideshow sources

Harvard Health Publishing. Yoga for better mental health. June 12, 2021.
Verzili B, Valério de Arruda M, Herrmann F, Reyes MB, Galduróz RF. A systematic review with meta-analysis of Yoga's contributions to neuropsychiatric aspects of aging. Behav Brain Res. 2023;454:114636. 

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