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Yoga Sequences

10 Best Uplifting Yoga Poses to Beat the Sunday Night Scaries

Feeling down or anxious about the end of the weekend? Try one (or all!) of these uplifting yoga poses to change your mood—stat.

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It’s so easy to get a bad case of the blues on Sunday night. After all, the weekend’s over, and another busy week is about to begin.

Even though I know Monday will be just fine (at least, after I have my coffee), it never fails: Every Sunday, I get a little anxious about work and a little too stressed to fully enjoy my Sunday night. And I’m not alone: The American Institute of Stress found that workplace stress is one of the biggest causes of anxiety nationally.

But, I have found a way to reclaim my Sunday evenings. Enter these uplifting yoga poses, which help me remember that the anxiety whirlpool I tend to create as each weekend comes to a close is actually not based in any realistic reason to be afraid.

Meg Townsend, a Philadelphia-based Ayurvedic Yoga Specialist, Reiki Master Teacher, and retreat curator for Real Living Yoga, agrees: “I love doing a practice on Sunday night that is more restorative and breath-oriented to soothe my mind and fill my energy tank up for the week ahead,” she says. “I also like to create a calming playlist, with each song the length of time that I’ll be holding one pose, so I don’t have to think about the time or look at a clock. When the song changes, I change poses.”

Like Townsend, I’ve started cultivating my own Sunday night yoga practice on a regular basis, in an effort to beat back my Sunday night scaries once and for all. (I even made a playlist!)

To help you do the same, I reached out to teachers around the country to ask them for the uplifting yoga poses they practice to help lift their spirits, get grounded for the week ahead, and sneak in just a little more rejuvenation before bed. Here’s hoping they help you get centered this Sunday night.  

See also A Yoga Sequence to Train Your Brain to Relax

Uplifting yoga pose No. 1: Cat/Cow

Cat and Cow Pose
photo courtesy of Jennifer Brown

“When I am feeling down, anxious, or heavy, I usually feel like I need to move my energy before holding any one pose,” says Jennifer Brown, a nutritionist and yoga instructor in Arizona. “I like a simple cat and cow stretch to link my breath with the movement of my body. Cat and cow takes our spine through its full range of motion to the rhythm of the breath. Linking the breath with movement like this can be so meditative and it is accessible to most everyone.”

See also How My Family Trained for a Triathlon Using 4 Ayurvedic Techniques

Uplifting yoga pose No. 2: Supine Twist (Supta Matsyendrasana)

Spinal Twist
photo courtesy of Danielle Degroot

A twist is a great way to wring yourself out before the week ahead. “I am always joking (kind of) that I sleep in yoga poses,” says Danielle Degroot, a yoga teacher and dietician in Chicago. “Doing some restorative poses before bed definitely helps me wind down and feel really good, soI can let go of those Sunday scaries.’ One of my favorite poses before bed is supine twist. It calms me and lets my body release tension.”

See also Baptiste Yoga: A Twisting Advanced Core Flow

Uplifting yoga pose No. 3: Reclining bound angle (Supta Baddha Konasana)

Reclined Bound Angle Pose
photo courtesy of Meg Townsend

Townsend says this pose is extremely helpful for ditching anxiety. “Add a blanket or pillow to support the length of your spine and a blanket over the low abdomen for extra grounding energy,” she suggests. “Inhale and sense your breath moving down through your body, from your collarbones to your pelvic floor; exhale and imagine your breath moving out of your tailbone and down into the Earth, taking with it any stress or anxiety.”

See also How to Form a New Relationship with Your Anxiety

Uplifting yoga pose No. 4: Reclining Hip Opener

Reclined Hip Opener
photo courtesy of Molly Porth Cabrera

Molly Porth Cabrera, a birth doula and yoga teacher in Mexico City, says a reclined hip opener with a twist always helps calm her mind. “Lay on your back with the soles of your feet on the floor, knees pointing upward,” she says. “Cross your right ankle over your left, making a figure four shape with your legs. You can stay here, or if you want to go deeper you can bring your legs closer to your chest, keeping the head and shoulders relaxed on the floor. Then, repeat on the other side.”

See also A Yoga Sequence for Deep Hip Opening

Uplifting yoga pose No. 5: Cobra (Bhujangasana)

Cobra Pose
Goldie Graham by Nick Isabella

Goldie Graham, a yoga teacher in La Jolla, recommends an invigorating cobra pose to beat Sunday night blues.

Lisa O’Rear, a yoga teacher in Philadelphia, agrees—she also loves this pose in the evening, because she says it gives her a warm, fuzzy feeling.

See also A Home Yoga Practice to Build a Strong Back

Uplifting yoga pose No. 6: Standing Forward Fold (Uttanasana)

Standing Forward Fold
Goldie Graham by Nick Isabella

Graham also recommends doing a long, slow Standing Forward Fold (Uttanasana) to beat the scaries, explaining, “This one is a huge definite mood booster!”

Kerry Armstrong, a yoga teacher in Los Angeles, loves to practice Standing Forward Fold (Uttanasana) when she’s after an uplifting yoga posture that’ll help her feel instantly inspired. “It allows your head to be lower than your heart, reminding you to lead with your heart more as you go into your work week,” she says.

See also 5 Steps to Master Standing Forward Bend

Uplifting yoga pose No. 7: Seated Meditation (Sukhasana)

Seated Meditation
photo courtesy of Kerry Armstrong

Armstrong recommends also doing a seated meditation: “It gives you a chance to calm your mind by quieting your thoughts so you can then move forward with more clarity,” she says. 

See also Inside the ASMR Meditation People Are Calling a Brain Orgasm

Uplifting yoga pose No. 8: Bridge Pose (Setu Bandha Sarvangasana)

Woman practicing bridge pose
photo courtesy of Molly Porth Cabrera

Looking for instant focus and calm? “Any supported variation of Setu Bandha Sarvangasana (Bridge Pose) is wonderful for calming the nervous system,” says Kat Brown, a yoga instructor and registered dietician in San Jose, California. Goldie Graham, a yoga instructor in San Francisco, California, suggests, “Place a blanket on top of your pelvis for extra weight, warmth and grounding. Close your eyes and acknowledge your breath in and out.”

See also 21 Songs to Help You Focus—On and Off the Mat

Uplifting yoga pose No. 9: Pigeon (Eka Pada Rajakapotasana)

Half Pigeon Pose
photo courtesy of Kerry Armstrong

This classic, deep pose is perfect for the grounding needed on Sunday nights. “Once I’ve moved with my breath, I love the grounding effects of pigeon pose,” says Jennifer Brown. “It’s a beautiful stretch for the hips, and the act of bowing forward has an introspective quality that allows me to tune into what I’m feeling and the root cause of those feelings. Then I can breathe deep into my hips and those yucky feelings, and invite them to release on the exhale. I love to approach this pose gently and often use props such as a block or a bolster under the forehead to allow those negative thoughts to drain away.”

Armstrong also does pigeon pose on Sundays. “This helps to detoxify the body, release any emotions of the weekend, and ground you into new intentions for the week.,” she says. 

See also Master Sleeping Pigeon Pose in 4 Steps

Uplifting yoga pose No. 10: Legs Up The Wall (Viparita Karani)

Woman in legs-up-the-wall pose with bolster
photo courtesy of Kara Lydon

This uplifting yoga pose is a surefire way to get grounded before your week ahead, says Kara Lydon, RD, yoga teacher and author of Nourish Your Namaste: How Nutrition and Yoga Can Support Digestion, Immunity, Energy and Relaxation. “Legs up the wall is my go-to pose to encourage a good night sleep,” she says.

Chelsea Fleming, a yoga instructor in Brigantine, New Jersey also practices legs-up-the-wall on Sunday nights:“I like to do this pose with two pillows, one under the hips where the low back connects with the ground, and one on top of my hips and belly to really get that grounded, weighted sense,” she says. Townsend agrees: “Whenever I’m feeling like life is too much, I just find a place to throw my legs up the wall and 15 minutes later, I feel like a new human with a new outlook on life,” she says. “It’s a powerful pose we should all do often as required self-care.”

See also Why Restorative Yoga Is the ‘Most Advanced Practice’ Plus, 4 of Its Biggest Benefits

About the Author

Gina Tomaine is a Philadelphia-based writer and editor. She is currently Deputy Lifestyle Editor of Philadelphia magazine, and previously served as Associate Deputy Editor of Rodale’s Organic Life. Her work can be seen in Women’s Health, Runner’s World, Prevention and elsewhere. Learn more at