The hustle and bustle of our day to day life can make it hard to have consistent energy. Many of us run into an afternoon slump and rely on coffee or other energy drinks to provide us with the energy we need to make it through the day. Getting our blood flowing and energy moving can help give us a surge of sustainable energy. Yoga is incredibly energizing and the following invigorating sequence is intended to leave you energized and motivated to take on the day. Follow along for a natural boost that will help you ditch that afternoon coffee.
Easy Pose (Sukhasana)
Begin in a comfortable, easy seat. Allow the weight of your pelvis to distribute evenly on your mat. Keep your spine long and shoulders relaxed as the crown of your head gently reaches toward the ceiling. Place your palms face down on your thighs to ground your energy. Begin to breathe deeply through the diaphragm. As you inhale, feel your lower belly expand; as you exhale feel the air easily leave your body. Direct your full awareness to the sensation of your breath, gently redirecting your focus when your mind begins to wander. Continue for 3-5 minutes.
Cobra pose (Bhujangasana)
Come forward to lie on your belly. Place your palms face down on either side of your shoulders. On an inhale, press into the palms and use the strength of the back to peel your chest off the mat. Open up through the heart and hold for five breaths, gently returning the chest back to the mat on an exhale.
Downward Facing Dog Pose (Adho Mukha Svanasana)
From cobra pose, press back into a childs pose briefly to transition. Tuck the toes under and press firmly through your palms and extend your legs as you bring your hips toward the ceiling, creating an inverted “V” shape with your body. You can keep your knees bent if necessary to maintain a long spine. Invite in any gentle movements to the body before finding stillness. Hold for five breaths.
Warrior Pose II (Virabhadrasana II)
On an inhale, step your right foot in between your hands. Pivot your back foot to a 45 degree angle. As you inhale, lift your torso and anchor into your feet. Keep a strong bend in your front knee as you press back into the earth with the blade edge of the left foot. Extend your right arm forward and your left arm behind you. Keep your arms at shoulder height and relax your shoulders away from your ears. Gaze over your front middle finger. Hold for 5 breaths.
Extended Side angle (Utthita Parsvakonasana)
Take a deep breath in and on an exhale, bend the right arm and place your right forearm on your right thigh. Extend the left arm up and over by your ear, hand pointing toward the front of the mat, extending through your left side body. Gaze underneath the left shoulder toward the ceiling if that feels okay for your neck. If not, gaze down toward your right foot. Hold for five breaths, stretching and breathing into the left side body.
Half Moon Pose (Ardha Chandrasana)
Gaze down toward the mat and shift your weight into your right foot. Place your right hand or block on the mat about a handprint in front of your right foot slightly outside the pinky toe edge. Straighten your right leg, and lift your back leg off the mat to hip height. Peel the left hip open for half moon pose. Keep your left foot firmly flexed and extend your left arm toward the sky. Find a steady gaze or drishti to maintain your balance. (You can gaze at the floor, wall, or at your lifted hand). Hold for 3–5 breaths.
On an exhale, gently step back into warrior II, keeping a slight bend in your right knee as you step back.
Wide legged forward fold (Prasarita Padottanasana I)
From WII, inhale to straighten the right leg. Pivot to face the long edge of the mat and turn your toes in and heels out. Bring your hands to your hips and take a deep breath in. On an exhale, keeping a long spine, begin to fold forward. Place both hands on the mat, walking them back between your feet and bending at the elbows to encourage your chest to fold deeper. Hold for 10 breaths.
Goddess (Utkata Konasana)
On an inhale, bring your hands back to your hips and lift halfway. Stay for your exhale and then on your next inhale, engage your core and slowly rise up to stand, keeping a slight bend in the knees. From here, turn your toes out and heels in. Sink your seat low, coming into a squatting position. Bring your hands together at heart center. Hold the posture or take small pulses for 10 breaths.
When you are finished, transition back through warrior two, taking a vinyasa to return to downward facing dog and take the same cycle on the left side.