Published May 19, 2026 05:55AM
Depending on the day and circumstances, getting yourself into a good mood can be a big ask. Whether you’re trying to increase those positive feels or let yourself lan into an already awesome day, you’re seeking ways to uplift your energy. This feel-good yoga practice is all about that.
The following sequence of poses moves you in a circle on your mat, helping you open through hips and heart in a way that feels expansive and fun. It’s also a way to practice releasing tension and staying present with what’s already working in your favor so you can keep that energy going.
12-Minute Yoga for a Good Mood
You’ll need two blocks or block-like props, such as folded blankets or pillows, for this practice. If you have an extra moment, warm up with a few of your favorite stretches prior to beginning this flow.
Thunderbolt Pose
Begin kneeling in Thunderbolt Pose with your tops of your feet resting on the mat. Place one hand on your heart and one hand on your belly.
Stay here for 7 cycles of breath.
Dynamic Seated Side Bend
With your next inhalation, sweep your arms toward the sky. Lower your your right hand on the mat and bring your left arm overheard for a Seated Side Bend. Exhale here.
On your next inhalation, bring your arms back toward the sky. On your next exhalation, bend to the left. Repeat this pattern of movement a couple more times, moving with the pace of your breath.
Cactus Arms
Inhale as you reach your arms straight toward the sky again. Exhale as you bend your elbows in Cactus Arms.
Kneeling Forward Bend
Inhale as you straighten your arms back toward the sky, exhale as you interlace your fingers behind your back. Stay sitting upright or hinge at the hips for a Seated Forward Bend variation.
Stay here for one full cycle of breath.
Cow Pose
Return to a kneeling position and then bring your hands on the mat in front of you in Tabletop position. With your next inhalation, lower your belly, lift your chin and chest, and arch your back in 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
With your next exhalation, press your hips up and back into Downward-Facing Dog. Pedal out your feet, sway your hips, or take whatever intuitive movement you need. Stay here for 3 cycles of breath.
High Lunge
Take your right toes toward the sky before shifting your shoulders over your wrists, drawing your right knee toward your chest, and quietly planting your foot between your hands. Find your foundation and slowly lift your chest and arms in High Lunge.
Stay here for 1 breath.
Twisting High Lunge
With your next exhalation, twist your chest toward the right, opening your arms and reaching toward the front and back of the mat.
Reverse High Lunge
Inhale as you bring your right hand to your lower back and reach your left hand overhead in Reverse High Lunge.
Revolved Pyramid Variation
Exhale as you lean forward and down, hinging at your hips and bringing your left hand to the mat or a block as your right arm reaches toward the sky for a twist in Revolved Pyramid Variation. Take 1 breath here.
Pyramid Pose Variation
Bring both hands to your mat or blocks and fold your torso over your front leg in a variation of Pyramid Pose. Reach the top of your head forward and ease your chest toward your right leg.
Stay here or play with bending into your left knee, flexing your right foot, and shifting your weight slightly back.
Take 1 full breath here.
Standing Splits
Shift your weight forward into your right foot and come onto your fingertips as you send your left leg up and back in Standing Split. Stay here for 1-2 full breaths.
Stork Pose
When you’re ready, draw your hands toward your heart and lift your left knee toward your chest as you come to stand in Stork Pose. Flex your left foot and keep your hands in prayer or reach them toward the sky.
Dancer Pose
With your next exhalation, reach your right arm high and bend your left leg to bring your heel toward your back. Reach behind you with your left hand and grab your inner left ankle or foot, lifting your chest. Stay here or start to lean forward in Dancer Pose.
Goddess Pose
Come back through Stork Pose before reaching your left leg back in space and lightly landing it on the mat. Turn to face the left long edge of your mat and pivot your toes so they’re angled toward the corners of your mat. Bring your hands together at heart center, bend your knees, and sit back into Goddess Pose.
Wide-Legged Standing Forward Bend
With your next inhalation, straighten your legs and reach your hands toward the sky. Exhale as you hinge at your hips and bring your chest toward your thighs in Wide-Legged Standing Forward Bend. Inhale halfway to lift your heart and straighten your back, exhale to return to fold.
Twisting Low Lunge
Walk your hands toward the back of your mat and take them on either side of your left foot. Keep your right hand planted on the ground and reach your left hand toward the sky, opening into a Twisting Low Lunge.
Wild Thing
Bring both hands back to your mat and step back into Downward-Facing Dog facing the back of the mat. Sweep your right toes toward the sky or feel free to flip your dog in Wild Thing by stepping your right foot behind you and lifting your heart and hips toward the sky as your right arm reaches alongside your head. Look toward your right hand or down toward the mat.
Side Lunge
When your ready, come back to Downward Dog and send your right leg to the sky. Step your right foot through between your hands, pivot to face the left long side of the mat, and take a deep bend in your left knee while keeping your right leg straight in Side Lunge. You can bring a block beneath your seat to help with balance. Take 1 breath here.
Twisting Low Lunge
Pivot to face the front of your mat, with your hands framing your left foot. Bring your left arm toward the sky for a Twisting Low Lunge before returning both hands to the mat and stepping back to Down Dog.
Repeat the following poses on the opposite side, finishing in Downward-Facing Dog:
- High Lunge
- Twisting High Lunge
- Reverse High Lunge
- Revolved Pyramid Variation
- Pyramid Pose Variation
- Standing Splits
- Stork Pose
- Dancer Pose
- Goddess Pose
- Wide-Legged Standing Forward Bend.
- Twisting Low Lunge
- Side Lunge
- Twisting Low Lunge
Standing Forward Bend
Walk your hands back to meet your feet in Standing Forward Bend, facing either the front or back of your mat.
Mountain Pose
Gently roll up to Mountain Pose.
Sweep your arms toward the sky before returning your hands to your chest, stacking your hands over your heart. Take 3 breaths here.
Reach your arms high before bending into your elbows for Cactus Arms.
Downward-Facing Dog
Reach high again, hinging at the hips for one last Standing Forward Bend. Walk your hands back out to Downward-Facing Dog.
Thunderbolt Pose
Settle your knees to your mat and sit back on your heels in Thunderbolt Pose. Bring one hand to your heart and one hand to 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.
