How to improve mood with Yoga: Positions and Sequence of Asanas

The powerful work done by yoga on the body, through movement and breathing, stimulates the nervous system and the endocrine glands, bringing a sense of generalized well-being to the individual. The practice acts on the stress hormones, reducing the substances that enhance it. such as cortisol and adrenaline.

Furthermore, since one of the purposes of yoga is to help the mind concentrate on a posture thanks to the conscious use of the body and through the control of the breath, this leads to calming the mind which often tends to wander, creating pessimistic and unrealistic scenarios. . Stopping the mind on the present moment brings the gears of thought to quiet down and remove negativity. In this mini sequence that we propose, we have combined activating asanas that work on the main chakras and awaken vitality.

brought to the beginning of the mat with your arms along your body and legs together.

Inhale bring your hands up, exhaling flex your torso forward and bring your palms to the ground.

Inhale bring your right leg back and place your knee on the ground, exhale bring both hands to the ground, push your left leg back too and enter the downward dog position.

From here go down with your knees, chest and chin to the ground while exhaling, inhale and bring your shoulders forward, open your chest and unroll your spine in the position of the cobra.

The gaze is turned upwards, the arms are bent with the elbows towards the body, the hands push hard on the ground, the pubis does not come off the ground, thighs and buttocks are active.

On exhaling enter the position of the dog upside down: push your palms hard on the ground, straighten your arms and bring your buttocks upwards, drawing a triangle with your body.

Bring the right foot forward between the palms, and place the knee of the left leg on the ground and lifting the chest upwards.

Return your hands to the ground, also return with the left leg forward and remain with the torso bent forward and the forehead facing the shins while exhaling.

Inhale, raise your arms upward and return to a standing position keeping your eyes on your thumbs.

back, keeping the chest open and facing upward in the Kapyasana position.

As you exhale, bring both hands to the ground, push your right leg back and enter the downward dog position first, then enter the plank.

From here go down in chaturanga dandasana, bending the elbows of the arms and coming down to the ground in a push-up with the body that remains tense.

Inhale and push your shoulders forward, open your chest and enter the upward dog position. The gaze is turned upwards, the arms are stretched over the pubis and the thighs come off the ground, the body rests on the forefoot.

On exhaling enter the position of the dog upside down: push your palms hard on the ground, straighten your arms and bring your buttocks upwards, drawing a triangle with your body.

Bring the right foot forward between the feet, place the left knee on the ground and raise the arms upwards in the position of Kapyasana with the palms of the hands together pulling upwards and the chest opening, the gaze turned. to the sky.

Breathing out, bring your hands back to the ground, return with your right leg forward and stay with your torso bent forward and your forehead towards the shins.

As you inhale, raise your arms upward and return to an upright position.

and push your hips forward.

If you want, bring your right arm first and then your left back, placing your hands on your heels or, gradually, on the sole of your foot, pushing forward with your pubis and opening your chest and throat wide. Stay five deep breaths.

Then come back with the torso vertical and slowly slide forward with the arms, bring the chest to the ground keeping the pelvis raised upwards, the hands walk forward and the back opens completely.

Stay here for five deep breaths then press your palms to the ground and rise to the downward dog position.

, the position of the Warrior.

From the dog upside down, bring your left foot between your palms, keep your right leg straight behind and lift your torso by extending your arms upward.

Place your palms together, gently arch your back and take your gaze to the sky.

Stay for five breaths and then rotate to the opposite side of the mat bringing the bent left leg forward and keeping it straight behind the right.

Your arms and chest are always pointing up, your back arched back. Stay here for five breaths and then come back with your legs together and your hands in the center of your chest.

, regulates the breath and calms the mind. The camel posture, Ustrasana, works on opening the heart by developing a sense of courage and endurance and acts on the thymus glands and the thyroid, which are directly linked to the functioning of the central nervous system.

The position of the warrior calls to rootedness and pride and works on the first chakra Muladhara and also on Manipura, the third chakra linked to metabolic fire, willpower and determination. This highly activating asana stimulates physical and mental endurance, expands the chest and increases respiratory capacity. By controlling and managing our breath, we come to have full control of our emotions and our life.