Feeling stressed, anxious, or low? Yoga can be your ultimate savior! The ancient practice of yoga not only benefits the physical body but also has a profound impact on mental health. In this article, we will explore the top 10 best yoga asanas that can change your mood and bring a sense of peace and tranquility to your life. These carefully selected yoga poses are known for their ability to release stress, boost energy, and promote a positive outlook. Whether you’re a seasoned yogi or a beginner, these yoga asanas are accessible and effective in improving your emotional well-being.

Kickstarting the day with a yoga practice that focuses on your mental and emotional health can set the tone for a positive and productive day ahead. Let’s delve into the top 10 best yoga asanas that have the power to change your mood and uplift your spirits.

1. Child’s Pose (Balasana)


Balasana, commonly known as Child’s Pose, is a calming and grounding yoga pose that encourages deep relaxation. By gently stretching the spine, hips, and thighs, this asana helps release tension from the body and mind. It is an excellent pose for centering yourself, reducing anxiety, and promoting a sense of safety and comfort.

To practice Balasana:

  1. Kneel on the floor with your big toes touching and knees hip-width apart.
  2. Sit back on your heels and exhale as you fold forward, extending your arms in front of you.
  3. Rest your forehead on the mat and breathe deeply, allowing your body to relax completely.

2. Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog is a staple in most yoga practices and offers a myriad of benefits for both the body and mind. This inversion asana increases blood flow to the brain, promoting mental clarity and focus. It also stretches the entire body, relieving tension and stress.

To practice Adho Mukha Svanasana:

  1. Start on your hands and knees, aligning your wrists under your shoulders and knees under your hips.
  2. Exhale and lift your knees off the floor, straightening your legs as much as possible.
  3. Press your hands firmly into the mat and lengthen your spine, creating an inverted V shape with your body.
  4. Hold the pose, taking deep breaths, and feel the release of tension in your back and hamstrings.

3. Bridge Pose (Setu Bandhasana)

The Bridge Pose is an invigorating backbend that helps alleviate anxiety and mild depression. This asana stimulates the nervous system and opens the heart, promoting feelings of joy and positivity. It also stretches the chest, neck, and spine, improving overall flexibility.

To practice Setu Bandhasana:

  1. Lie on your back with your feet hip-width apart and arms by your sides.
  2. Press your feet and palms into the mat as you lift your hips off the floor.
  3. Roll your shoulders underneath you and interlace your fingers, pressing your arms into the mat for support.
  4. Hold the pose and breathe deeply, feeling the expansion of your chest and heart space.

4. Standing Forward Bend (Uttanasana)

Uttanasana is a soothing forward bend that calms the mind and relieves stress. As you fold forward, blood flow to the brain increases, promoting relaxation and mental clarity. This asana also stretches the hamstrings, back, and calves, easing tension in the lower body.

To practice Uttanasana:

  1. Stand tall with your feet hip-width apart and arms by your sides.
  2. Exhale and hinge at the hips, folding forward with a straight back.
  3. Place your hands on the floor or grasp your ankles, depending on your flexibility.
  4. Let your head hang freely and relax into the pose, breathing deeply and surrendering to the release of tension.

5. Warrior II (Virabhadrasana II)

Warrior II is a powerful and empowering pose that instills confidence and strength. As you engage your muscles and maintain steady breath, this asana builds endurance and focus. The grounding stance of Warrior II helps create stability and balance, both physically and mentally.

To practice Virabhadrasana II:

  1. Stand with your feet wide apart, toes pointing forward, and arms stretched out at shoulder height.
  2. Turn your right foot out to the side and bend your right knee to a 90-degree angle.
  3. Extend your left leg behind you and ground your feet firmly into the mat.
  4. Gaze over your right hand, feeling the strength and energy radiating from your body.

6. Camel Pose (Ustrasana)

Camel Pose is an uplifting backbend that opens the heart chakra and encourages emotional release. This asana stretches the front of the body and the hip flexors, releasing stored emotions and stress. Practicing Ustrasana can evoke feelings of vulnerability and openness, promoting emotional healing.

To practice Ustrasana:

  1. Kneel on the floor with your knees hip-width apart.
  2. Place your hands on your lower back, fingers pointing downward.
  3. Inhale and arch your back, lifting your chest toward the ceiling.
  4. Gently drop your head back, taking deep breaths, and feel the expansion in your heart center.

7. Headstand (Sirsasana)

Headstand, also known as Sirsasana, is considered the king of all yoga asanas. While it may seem challenging, this inversion pose is highly beneficial for calming the mind and relieving stress. Headstand increases blood flow to the brain, stimulating the pineal gland, which is responsible for regulating mood.

To practice Sirsasana:

  1. Begin on your hands and knees, placing your forearms on the mat with your fingers interlaced.
  2. Place the crown of your head on the floor, creating a tripod with your forearms and head.
  3. Lift your hips and walk your feet towards your head, creating a straight line from head to heels.
  4. Hold the pose and breathe deeply, feeling a sense of mental clarity and rejuvenation.

8. Fish Pose (Matsyasana)

Fish Pose is a heart-opening asana that counteracts the effects of slouching and poor posture. This pose expands the chest and throat, promoting deep breathing and relaxation. Matsyasana is excellent for relieving tension in the neck and shoulders, often associated with stress.

To practice Matsyasana:

  1. Lie on your back with your legs extended and arms resting by your sides.
  2. Slide your hands underneath your hips, palms facing down.
  3. Press your forearms and elbows into the mat as you lift your chest toward the ceiling.
  4. Gently tilt your head back and rest the crown of your head on the mat.

9. Puppy Pose (Uttana Shishosana)

Puppy Pose is a heart-opening variation of Child’s Pose that stretches the spine and shoulders. This gentle backbend encourages emotional release and helps combat feelings of stress and anxiety. Puppy Pose is an excellent way to bring a sense of calmness and openness to the heart.

To practice Uttana Shishosana:

  1. Begin in a tabletop position with your shoulders stacked over your wrists and hips over your knees.
  2. Walk your hands forward, lowering your chest toward the floor while keeping your hips high.
  3. Extend your arms and rest your forehead on the mat, creating a gentle stretch in your shoulders and spine.
  4. Breathe deeply and surrender to the pose, feeling a sense of emotional release.

10. Legs Up the Wall (Viparita Karani)

Legs Up the Wall is a restorative inversion that can calm the nervous system and soothe a busy mind. This pose helps alleviate symptoms of stress, anxiety, and fatigue. The gentle inversion allows for improved circulation and relaxation, promoting a sense of tranquility.

To practice Viparita Karani:

  1. Sit with your left side against a wall and swing your legs up the wall as you lie on your back.
  2. Adjust your body so that your hips are as close to the wall as comfortable.
  3. Rest your arms by your sides, palms facing up, and close your eyes.
  4. Breathe deeply and allow yourself to completely relax into the pose.

FAQs (Frequently Asked Questions)

Q: Can yoga really change my mood?

A: Yes, yoga has a profound impact on the mind and emotions. The combination of physical movement, breathwork, and mindfulness can positively influence your mood and emotional well-being.

Q: How often should I practice these yoga asanas?

A: The frequency of your yoga practice depends on your schedule and individual needs. Aim for at least three to four times a week to experience the full benefits.

Q: Are these yoga asanas suitable for beginners?

A: Yes, the selected yoga asanas are beginner-friendly. However, it is essential to practice under the guidance of a certified yoga instructor, especially if you are new to yoga.

Q: Can yoga help with depression and anxiety?

A: Absolutely! Yoga is often recommended as a complementary therapy for managing depression and anxiety. The mindfulness and breathwork involved in yoga can provide relief from stress and promote relaxation.

Q: How long should I hold each yoga pose?

A: The duration of holding each yoga pose can vary. As a general guideline, aim to hold each asana for 30 seconds to one minute, gradually increasing the duration as you become more comfortable.

Q: Can I do these yoga asanas in any order?

A: While the order is not strict, it is essential to warm up your body before attempting more challenging poses. Start with gentle asanas and progress to more intense poses as your body feels ready.


Yoga is much more than a physical exercise; it is a holistic practice that nurtures the body, mind, and spirit. Incorporating these top 10 best yoga asanas into your daily routine can have a profound impact on your mood and emotional well-being. Remember that consistency and mindfulness are key to experiencing the transformative benefits of yoga. Embrace the practice with an open heart and an open mind, and you will undoubtedly witness positive changes in your mood and overall outlook on life.