5 Yoga Postures to Feel More Energized

Yoga is about moving energy, so really just getting on your mat and practicing any sequence of poses is likely to leave you feeling more revved up. And, when I say energized, I mean the good energized not the 5 cups of espresso, jittery energized, which usually leaves you an even bigger slump. Most of the time we feel tired because we’re trying to move faster than our bodies really want us to, or we feel like the demands put upon us are too great to truly handle. Typically during these types of moments the last thing we think to do is pause and take 30 minutes to do a few yoga postures, but we promise, the results will be better than that $5 espresso and much longer lasting, too. The following sequence relies on postures that are especially energizing, including backbends, inversions, and balance postures.

Start by sitting in sukhasana (easy pose) with your legs crossed and spine long. Place the palms of your hands on your knees with your palms turned up. Begin to deepen your breath, bringing your breath to the root of your body and the base of your spine. Visualize energy moving in through the palms of your hands and circulating throughout your body. Stay here for several minutes, connecting to your breath, and letting your body soften into the pose.

Afterward, do a warm-up of your choice, including such poses as cat/cow or gentle twists. Follow this with 3-5 sun salutations, finishing in tadasana.

1. Virabhadrasana III (Warrior Pose III)

Stand in Tadasana, exhale and step your left foot back, moving into a high lunge position. Your right knee should be at a right angle. Place your hands on your right thigh, and lengthen through your torso and spine. You should feel like your torso is perpendicular to the floor, not jutting forward or back. Inhale, and extend your arms out in front of you as if reaching for the horizon. Arms should be at shoulder height. On an exhale, lift your left leg off the floor, keeping your hips parallel. Keep your leg active and foot engaged with your toes turned toward the floor. Draw your belly in, helping to stabilize your core. Stay here for five breaths.

2. Ardha Chandrasana (Half Moon Pose)

After your last exhale in Warrior III, gently bend your right knee and turn your gaze to the floor. Place your right fingertips on the floor about 12 inches in front of your right foot with your thumb just outside your little toe. (You can also place your hand on a block if your hamstrings or low back feel tight.) With an inhale, gently lift your left leg off the floor, opening your hip toward the left and expanding your heart. Place your left hand on your left hip as you activate your left leg and further spiral the leg open toward the ceiling. If you feel balanced, extend your left arm directly toward the ceiling, creating one line of energy through your left fingertips, extending through your body, and down through your right fingertips. Stay here for five breaths, and gently make your way back to Tadasana. Switch sides, practicing Warrior III and Half Moon Pose on the right side.

3. Garudasana (Eagle Pose)

From Tadasana, bend your right knee, lift your left leg off the floor, and wrap it around your right leg. Your left foot may wrap completely around your right shin, or it may rest to the outside of your right leg. Squeeze your thighs together, drawing energy back to your core. Now bring your arms out in front of you, with your elbows bent and hands pointing toward the ceiling. Cross your right arm over your left and wrap your arms until your palms meet. Gently move your arms up until elbows are at shoulder height, and then soften your shoulders down your back. This pose draws all of that energy we put out into the world back into our being. Stay here for up to 10 breaths, and then unwind and switch sides.

4. Setubandha (Bridge)

Begin by lying on your back on your mat with your knees bent and the soles of your feet pressing into the floor. Extend your arms toward your heels; your fingertips should be able to just graze the back of your heels. To move into Bridge, you’ll press into your feet and gently lift your hips, buttocks and then your low, mid, and upper back off the floor. Keep your thighs and feet parallel. Lift through your heart. You should feel like you’re utilizing your legs for strength and that your shoulders are connecting you to the floor. (You’re not resting on your neck.) Stay here for five breaths and slowly descend to the floor. Rest for a few breaths and then move back into bridge two more times.

5. Sarvangasana (Shoulderstand)

Lie down on your back, bend your knees and swing your hips overhead, using your hands to lift your pelvis as it comes up. Balance on your upper back and shoulders, with your body at an angle. Start with your hands on your lower back. From here, you can begin to explore placing your hands higher up on your back, and slowly straightening your knees, hips, and spine. As you straighten, you have to be more careful, as more stress is placed on your cervical spine. The weight of your body should be on your shoulders and elbows. Advanced students can place their hands higher up on their backs and straighten their bodies. Come out of the posture slowly. First, drop your feet halfway to the floor behind your head and place your hands on the floor, then unroll your body one vertebra at a time.

Contraindications:

This posture is not recommended for those who are menstruating or pregnant, or for individuals who suffer from neck problems, retinal problems, glaucoma, hiatal hernia, or heart difficulties. Those with high blood pressure should take caution and do this pose under guidance of a teacher.

Finish this energizing sequence, with at least five minutes of savasana, allowing your body to absorb the effects of your practice.