Step 1: Go put on the song "

Happy"

by Pharrell Williams. Sing along and dance a little.

Step 2: Notice, does this resonate with you right now?

Step 3: Try this yoga sequence :)

These poses are great for days when you're feeling

alive, excited and joyful.

Or maybe you're

having a sh*t day

and want to turn things around? Yeah, this yoga sequence can work well for that too ;)

Warm up your body with 3 rounds of sun salutations. Move as quickly or as slowly as you like, and begin concentrating on linking your movement with your breath. Steady, rhythmic movements to build some heat in the body.

Take

tree pose

. Shift your weight onto one foot and bring the other up to your inner thigh, or calf. Reach your arms overhead. Breathe. Notice stability in the body, and length in the spine.

Between sides, feel free to shake out your hands and feet, or do a little dancing!

Downward facing dog, five to eight breaths.

Triangle pose

on each side, five to eight breaths. Widen through the chest. Think long lines of energy here, and the energy of the earth being brought upward through the arms. Beautiful!

Keep breathing.

Stand in Tadasana, mountain pose, for a few moments. Then come into

extended hand-to-big toe pose (

Utthita Hasta Padangustasana)

Take your time finding the balance here: first bring your knee into your chest. Set your gaze (dristi) on a fixed point in front of you, preferably at eye level or a little higher. If you can take your big toe in your two peace fingers (thumb and index), do so. Then slowly extend your leg straight and bring it out to a diagonal.

Always the option here to just keep your knee into your chest and work on balancing on one foot. You can also play with twisting toward the leg that's into your chest. Use your core strength and focused determination to support you as you balance.

Repeat on the other side for the same length of time. Again, shaking out your hands and feet or dancing between the two sides is encouraged!

Take downward dog for 8-10 breaths, or rest in child's pose.

Next step one foot forward and come into Warrior II. On your inhale, reach up to

Reverse Warrior pose

. Stay grounded and strong in the legs, as your arm floats up toward the sky.

Breathe!

Feel your chest open, side body expands, and invite a smile.

Do both sides and feel free to rest in downdog between sides.

If you want a little extra movement, feel free to add some

cat / cow

stretching here too.

Next, stand at the front of your mat in Mountain pose. Transition to

Dancer pose (Natarajasana).

Shift the weight into the right foot, bend your left knee and reach for the

inside

of the left ankle. Bring your knees together, stand up tall, and take a moment to steady your balance.

Reach your right arm up toward the ceiling.

Find your dristi. Take a big breath in, and then begin to kick your left foot back behind you. Reach forward as you kick back, keeping the shoulders and hips squared toward the front of your mat. Deep breaths here.

Keep a strong standing leg, engage your abdominal muscles, and keep your chest lifted. Let this backbend be an expression of your joy!

Wind down your practice with some seated stretching, maybe a gentle bridge pose, suppta baddha konasana, and some twists. And then, the sweet surrender of Shavasana.

Here's a summary of the

YOGA FOR JOY

practice:

3 sun salutations to warm up
Tree pose (option to shake it and dance to "Happy" between sides!)
Downdog
Triangle pose on each side
Mountain pose
Extended big-toe-pose (balance)
Downdog
Reverse Warrior on each side
Cat/cow release
Dancer pose (balance)
Seated stretching
Twists
Shavasana

May your yoga practice be an act of kindness toward your body, and a key to finding healing and peace.

Yoga Poses for Expressing Joy: Movement for Inner Radiance and Happiness

Yoga is not just a tool for managing stress or calming the mind; it’s also a beautiful way to cultivate and express joy. Certain poses naturally open the body, energize the spirit, and create a sense of lightness and bliss. By combining movement, breath, and intention, you can use yoga to connect with your inner happiness and let it shine.

Here’s a guide to yoga poses that are perfect for expressing joy, along with tips for infusing your practice with positivity and gratitude.

1. Mountain Pose with Upward Reach (Tadasana with Urdhva Hastasana): Rooted and Radiant

Mountain Pose, when paired with an upward reach, is a simple yet powerful way to embody joy. This pose combines groundedness with openness, inviting you to feel connected to the earth while lifting your heart toward the sky.

How to Practice:

Stand tall with your feet hip-width apart, pressing evenly into all corners of your feet.
Inhale as you raise your arms overhead, reaching through your fingertips.
Gently tilt your face upward and lengthen through your spine.
Exhale as you relax your shoulders and feel a sense of expansion.

Why It Works: The combination of stability and upward energy fosters a sense of empowerment and optimism.

2. Warrior I (Virabhadrasana I): Confident and Strong

Warrior I is a pose of strength and celebration. It opens the chest and stretches the entire body, creating a feeling of power and vitality.

How to Practice:

Step one foot forward into a lunge, keeping your front knee over your ankle.
Turn your back foot slightly outward and ground it into the mat.
Inhale as you lift your arms overhead, pressing your palms together or keeping them parallel.
Gaze forward or upward and hold for 5–10 breaths before switching sides.

Why It Works: Warrior I ignites your inner fire and cultivates a feeling of joyful determination.

3. Dancer’s Pose (Natarajasana): Grace and Playfulness

Dancer’s Pose is a heart-opening pose that embodies grace, balance, and playfulness. It challenges your focus while encouraging you to move with fluidity and joy.

How to Practice:

Stand tall and shift your weight onto one foot.
Bend the opposite knee and grab your ankle or foot with one hand.
Extend your other arm forward and lift your chest as you press your foot into your hand.
Hold for 5–10 breaths, then switch sides.

Why It Works: The playful nature of this pose invites you to embrace joy and freedom of movement.

4. Camel Pose (Ustrasana): Open Your Heart

Camel Pose is a deep heart-opener that creates a sense of vulnerability and connection. It allows you to release stored emotions and open yourself to joy and love.

How to Practice:

Kneel on your mat with your knees hip-width apart.
Place your hands on your lower back or reach for your heels if comfortable.
Inhale as you lift your chest and gently arch your back.
Let your head drop back if it feels safe, and hold for 5 breaths.

Why It Works: Camel Pose opens the heart and chest, helping you release heaviness and embrace lightness and joy.

5. Wild Thing (Camatkarasana): Freedom and Exuberance

Wild Thing is a dynamic pose that embodies freedom, creativity, and joy. It’s a playful way to energize your practice and tap into a sense of boundless happiness.

How to Practice:

Start in Downward Dog and lift one leg into the air.
Bend the lifted knee and slowly open your hip, letting your foot touch the ground behind you.
Shift your weight onto one hand and lift your other arm toward the sky, opening your chest.
Hold for a few breaths, then return to Downward Dog and switch sides.

Why It Works: The expansive movements of Wild Thing encourage you to let go of inhibitions and embrace your inner joy.

6. Star Pose (Utthita Tadasana): Shine Brightly

Star Pose is a simple yet empowering pose that invites you to embody your inner light and radiate joy outward.

How to Practice:

Stand with your feet wide apart and your arms stretched out to the sides.
Inhale as you lift your chest and spread your fingers wide.
Gaze upward or close your eyes, imagining yourself glowing like a star.
Hold for 5 breaths, feeling your energy expand in all directions.

Why It Works: Star Pose symbolizes openness, abundance, and the infinite possibilities of joy.

7. Bridge Pose (Setu Bandhasana): Energize and Open

Bridge Pose is a gentle backbend that opens the chest and strengthens the legs, creating a feeling of energy and joy.

How to Practice:

Lie on your back with your knees bent and feet hip-width apart.
Press into your feet and lift your hips, engaging your glutes and thighs.
Interlace your hands beneath your back and press your arms into the mat.
Hold for 5–10 breaths, then slowly lower your hips.

Why It Works: The heart-opening aspect of Bridge Pose helps release tension and invites positive energy into your practice.

8. Goddess Pose (Utkata Konasana): Empowerment and Joy

Goddess Pose is a powerful, grounding pose that encourages you to feel strong and joyful in your body.

How to Practice:

Stand with your feet wide apart and turn your toes slightly outward.
Bend your knees deeply, keeping them aligned over your toes.
Extend your arms upward or bend them at 90 degrees, creating a “cactus” shape.
Hold for 5 breaths, breathing deeply and smiling if it feels natural.

Why It Works: Goddess Pose fosters a sense of empowerment and celebration, helping you feel confident and radiant.

9. Tree Pose (Vrksasana): Rooted in Joy

Tree Pose symbolizes growth, stability, and inner happiness. It’s a grounding pose that allows you to find balance while expressing joy through your posture.

How to Practice:

Stand tall and shift your weight onto one foot.
Place the sole of your other foot on your ankle, calf, or thigh—avoiding the knee.
Bring your palms together at your heart or stretch your arms upward like branches.
Hold for 5–10 breaths, then switch sides.

Why It Works: Balancing in Tree Pose fosters a sense of rootedness and joy, encouraging a playful connection to nature.

10. Corpse Pose with Gratitude (Savasana): Surrender to Joy

While Savasana is often seen as a pose of relaxation, it can also be a space to cultivate joy and gratitude. By reflecting on what brings you happiness, you can let that energy fill your body and mind.

How to Practice:

Lie flat on your back with your arms at your sides, palms facing up.
Close your eyes and relax every muscle in your body.
Focus on your breath and bring to mind something or someone that brings you joy.
Stay for 5–10 minutes, basking in the feeling of gratitude.

Why It Works: Savasana allows you to fully absorb the energy of your practice, leaving you feeling peaceful and joyful.

Tips for a Joyful Yoga Practice

Set an Intention: Begin your practice with an intention to cultivate joy and gratitude.
Smile While You Move: Smiling can enhance your mood and create a positive feedback loop with your brain.
Play Uplifting Music: Choose music that lifts your spirits and energizes your practice.
Celebrate Your Body: Focus on how your body feels in each pose rather than how it looks.
End with Gratitude: Reflect on something you’re grateful for, letting that gratitude enhance your sense of joy.

Conclusion: Let Yoga Be Your Joyful Expression

Yoga is a celebration of life, movement, and the present moment. By incorporating these joyful poses into your practice, you can tap into your inner radiance and let it shine. Whether you’re looking to boost your mood, release tension, or simply have fun, these poses are a beautiful way to cultivate and express happiness.

So roll out your mat, take a deep breath, and let the joy flow through you—because yoga is as much about smiling as it is about stretching. 😊✨

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