Bad days are hard on the soul. They snap us out of rhythm, make us feel angry or sad, and leave us ruminating on something that has already happened or something bad that is about to come. For days like this, restorative and gentle yoga poses are a wonderful way to set the balance right again. 

Here are 6 poses to help you ride through the rough patches:

1.Dear Seal – Mrigi Mudra Pranayama

One of the breathing techniques (Pranayama) of Yoga, the Mrig Mudra reduces anxiety and brings about a sense of calm by keeping us focused on the present moment. 

Benefits of Mrigi Mudra:

  • Increases mental focus
  • Reduces mild headaches
  • Increases antioxidants in the body

2. Child’s Pose – Balasana 

Easy to do, even when curled up in bed, the Balasana is a simple soothing pose for relaxation. You simply have to kneel on the mattress, stretch your knees as wide as your hips and lie down between your thighs.

Benefits of Balasana: 

  • Gently relaxes muscles
  • Eases stress and fatigue 
  • Relieves back and neck pain

3. Reclining Bound Angle – Supta Baddha Konasana 

The Reclining Bound Angle pose is known for being a restorative hip-opener. Lasting anywhere from 5-20 minutes, the pose allows you to lie back and soothe the harsher sensations of the day away. 

Benefits of Supta Baddha Konasana:

  • Enhancing circulation to vital organs
  • Improves digestion
  • Soothes anxious feelings

4. Seated Side Stretch

The Seated Side Stretch is another simple and soothing pose. It relaxes the mind and disperses any tension we may be holding while stretching the neck, shoulders, and back. 

Benefits of Seated Side Stretch:

  • Relieves anxious feelings 
  • Improves flexibility
  • Opens the hip and torso


5. Happy Baby – Ananda Balasana  

Physically stimulating and mentally soothing, the Ananda Balasana is ideal for those going through a rough day. Tapping on the carefree nature of babies, this pose revitalizes the body by boosting positive emotions and energy in the body.

Benefits of Ananda Balasana:

  • Fosters happy feelings
  • Supports and strengthens the lower back
  • Stimulates the kidneys

6. Tree Pose – Vrikshasna 

Stress and tension can cause the mind to wander and this makes it difficult for us to focus. An excellent exercise for getting back on your feet, Vrikshana is a balancing pose that teaches us to focus, even in the presence of various stressors. 

Benefits of Vrikshasna

  • Build strength in the ankles and calves
  • Tones abdominal muscles
  • Helps to remedy flat feet