These 10 go-to poses for an instant energy boost can be done during your 10 minute break at the office or put into a flow to create a nice 20 minute vinyasa.
"You do yoga?" a woman once questioned me, "I can't do yoga; I would fall asleep. I need a more intense workout." I held back the laughter I felt rising in my chest. Because, yes, yoga can be extremely slow and relaxing. It can also be sweaty and shakey work. (Is this sounding like other types of physical fitness yet?) Each time I step onto my mat I have to ask myself, "What sort of practice do I want (or need) today?"
"You do yoga?" a woman once questioned me, "I can't do yoga; I would fall asleep. I need a more intense workout."
If you are anything like me, you need some sort of energy boost in the middle of your workday. I used to opt for coffee or caffienated tea in these moments, and while that would stimulate my body, it was in a surface-level sort of way. Now when I am feeling the need to re-energize, I find a chunk of time I don't have to share (which, as a teacher, is rather hard to come by.. but usually I can find it during lunch or during my prep hour), and a space that is private (aka my room with the door closed). Then I do a mini yoga flow to reset and refresh. These little flows not only energize the body, but the mind, and they provide a more thorough fix to your afternoon fatigue than coffee is capable. Here are my 10 favorite poses to give a midday energy boost:
1. Cat-Cow Pose / Marjaryasana
Cat-Cow is a great way to start any time on the mat, but it is especially good for those days when you've spent too much time at your desk or chasing kids around or otherwise preoccupied. For this pose, you will get on hands and knees on the ground - your hands directly beneath your shoulders. Push into your hands so that your palms and every knuckle are firmly rooted to the ground. As you inhale, imagine pulling your head and chest forward (your back bends scoops slightly and your tailbone tilts up and pulls toward the wall behind you). As you exhale roll back slightly, arching your back (like a cat), tucking your tailbone, tucking your chin, and pulling your belly button toward your spine as your shoulders spread apart on your back. Take a few rounds of this, following your breath. At the bottom of each exhale think of pulling your stomach in enough that the last little remnants of your breath is forced out.
This type of breathing (especially when linked to movement like this) can do wonders in increasing blood flow and ridding your body of stale energy. You can even do a modified version of this pose while seated, which is awesome for those who spend lots of time at a desk, in a vehicle, or otherwise seated.
2. Utkatasana / Chair Pose (with twists)
Utkatsana can be an intense pose, but is still accessible to all levels which is nice. Start by standing; move your feet together so that your big toes touch, but there is still a small gap between your ankles. Flex your toes up slightly and flex your legs (think knee caps up and muscles engaged) and then start to slowly sink as though about to sit into a chair. You may need to tuck your tailbone slightly to keep a neutral spine. Stop sinking a bit before your thighs become parallel to the ground, and check that your stomach is flexed (think belly button to spine and lower ribs towards hips). Here, you can raise your arms up (shoulder width apart, reaching actively) or for a nice twist anchor your hips in place (squeeze outer hips in) and rotate left (from your belly button), placing your right forearm on the outside of your left thigh/knee and extend your left arm out and back. After a couple breather repeat this process on the other side.
3. Diver's Pose
Diver's pose is a great one to do directly after chair pose. As you return to standing, again flex your toes and legs to keep your muscles active (which not only deepens the work out but also prtects your joints) and face your palms forward at your sides. Ensure your shoulders are rolled onto your back and that your head is reaching up, elongating your spine, and the slowly come onto tip toes and hinge forward slightly at the hips. Take a few deep breaths here, keeping your whole body actively engaged, and then on an exhale return to standing.
“You can even do a modified version of [cat-cow] while seated, which is awesome for those who spend lots of time at a desk, in a vehicle, or otherwise seated."
4. Warrior I / Virabhadrasana I
Virabhadrasana 1 looks much like a high lunge, but has full body involvement. Step your left leg forward and sink into a high lunge. With hands on your hips, pull your right hip forward to stay square to the short edge of your mat. Pull lower ribs to hips to flex your stomach and pull your torso back so that you are perpendicular to the ground. From here, raise both arms up and reach actively toward the ceiling. On every inhale, lengthen your spine and check that your hips are still pulling to square. On every exhale sink a bit deeper into the pose. Check your front leg to ensure your knee never passes in front of the toes. You may need to pull your legs further apart if that is happening. Stand up and switch feet to repeat the process on the other side.
5. Tree Pose / Vrikshasana
Tree pose/Vrikshasana is another you will enter into from standing. Transfer weight onto your right foot, and then place your left foot on the inside of your right calf or possibly even on the inside of your right thigh. Whatever you do, avoid placing the foot on your knee. Keep your grounded leg flexed (toes curled slightly up) and lengthen your spine from your pelvis by pulling your head up softly. You can hold your hands - palms together - at your heart, or you can extend your arms out and slightly up. Take a few breaths here, and check in with yourself to see if you are clenching your jaw or squeezing in tightly; soften where you can. Slowly lower your left foot to the ground (you may want to do some ankle circles with your right foot), shift weight to the left foot and repeat the process on the other side.
6. Warrior III / Virabhadrasana III
From standing, again transfer weight to one foot, extending the other behind you. Using your hips as the fulcrum point, tilt forward while simultaneously lifting the back left. Think of stretching out your back/lifted heel while also stretching out from the tip of your head. Your goal is to get your torso and back leg parallel to the ground. You can hold hands out "airplane" style, or you can keep them palms together at your heart, or (for a greater challenge) you can extend them forward (shoulders to ears as you lean). For a more advanced version of the pose, keep your back toes pointed down to maintain level hips. Try to take a few controlled breaths here before slowly returning to standing and repeating on the other side.
7. Downward Facing Dog / Adho Mukha Svanasana
One of the most popular poses in yoga, this one is most easily entered into from a high plank position (toes and hands on the ground, body straight, hands under shoulders and arms fully extended). From here, think of leading with your hips - hips pull back and up until you are in an upsidedown "V" shape. Push into your hands and bend your knees slightly as you push your booty back and up, then straighten legs as much as possible. Your stomach is actively flexing here, and your shoulders are pulled down and together on your back. Take a few breaths here and shake your head "yes" and "no" to release tension in your neck.
8. 4-Limbed Staff / Chaturanga Dandasana
From Downward Dog, enter back into a high plank. Flex your booty and stomach and slowly lower halfway to the ground (eyes looking straight down). This is intense for beginners, so you may not stay here long, but if you can stay for a couple breaths - awesome. Make sure your elbows are hugged into your sides and that your shoulders are never lower than your elbows in the lower (that can lead to shoulder problems). Once you have fully lowered, take a few relaxing breaths.
9. Cobra / Bhujangasana
While lying on your stomach, place the palms of your hands on the ground beneath your shoulders. Flip your feet so the tops rest on the ground, and slide them together so they are touching. Then, push the tops of your feet into the ground and flex your butt, pushing your hips into the ground as well. Hug your elbows to your ribs and pull your chest forward and up slightly, your head tilting lightly back. Your hands should resist slightly - pulling back a bit on the ground. Take a couple deep breaths here, expanding fully into your ribs, and then lower softly to the ground once more.
10. Forward Fold / Uttanasana
From standing, flex your legs lightly (toes flex up and muscles hug to bone). Then, imagine that there is a bar across your pelvis as you reach forward with your chest. Let your back round as you pull our torso closer to your legs. Consider crossing your arms and shaking your head "yes" and "no" to help your neck relax. Stay in this pose as long as comfortable. On an inhale, slide your hands up your legs until your back is straight. Exhale and release down again, then on your next inhale rise fully to standing.
The Flow
See the video attached here for a (x3 speed) look at what these poses might looked like strung together in a mini-flow. Repeat the flow 2 or 3 times for a more thorough practice, or go through it once for a short and sweet energy boost.
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