You know those days when you feel lazy, tired and sluggish? Sometimes it just seems like it doesn’t matter how many cups of coffee you have- it’s just not working! Give yoga a try! Here’s 6 yoga poses + bonus breath work that will boost your energy and give you that extra bit of gusto to get through your day like the rockstar that you are!
To do this yoga sequence, you will need 2 blocks, a yoga mat and your most vibrant Fabletics outfit, of course! (There’s nothing like an extra pop of color to brighten your day!)
Supported Savasana (Final Rest Pose) over blocks:
This supported backbend will begin to open your shoulders and chest, allowing your breath to become deeper, bringing more oxygen (and a wake- up call) to your body.
Set up your blocks on your mat, one on its tallest height and one on a medium width. Sit in front of the blocks and begin to lie back over the blocks, so the medium height block rests just under your shoulder blades and the tall block rests at the back of your head. Let your arms relax by your sides, bend your knees, and rest your feet on the ground. Breathe here for about 10-15 breaths. Practice ojayyi pranayama, breathing in through the nose, and out through the nose with a slight constriction at the base of the throat. As you inhale, feel your chest widen and collarbones spread, and as you exhale, feel everything fall back to center. Feel the shoulders relax away from your ears. As you inhale, feel the tips of your shoulder blades lightly press in towards your chest, and as you exhale, feel your lower belly gently draw back toward your spine. Allow your breath to feel even and steady. Notice your inhale and imagine it moving through your body, replenishing your body with oxygen and vital energy. Notice your exhale slowly leaving your body, exiting out of your nose. Once you have been here for at least 10 breaths, roll off of your blocks and on to your side. Move the blocks off of the mat and lay on your back.
Rolling Like A Ball-Asana:
Lie on your back with your knees in toward your chest. Hold onto the back of your thighs and begin to rock forward and back along the length of your spine 3-6 times. Inhale to rock yourself up, exhale to rock yourself back. Draw your lower belly gently in and up as you rock yourself forward and back. The next time you rock back and forth, rock and roll your body up to a seated position. Do you feel a little silly? A little childish? A little bit more energized? (Yeah, I thought so)
Easy Seated Twists (Sukhasana with Twists):
This pose will awaken your spine and leave you feeling invigorated!
Find your way to a seated position, crossing your shins. Place your right hand behind your back on the floor and place your left hand on your right knee. Inhale to lengthen your spine and exhale begin to twist your torso toward the right. As you inhale, spread wide across your collarbones, and as you exhale, feel your torso twist open towards the right. Remain for 3-4 breaths. On your last exhale, come back to center. Switch the cross of your legs. Place your left hand behind your back on the floor and place your right hand on your left knee. Inhale to lengthen evenly through all four sides of your torso, and exhale, beginning to twist open towards the left. Inhale and lengthen across your collarbones, and exhale deeply into the twist. Remain for 3-4 breaths. On your last exhale, come back to center.
Downward Facing Dog (Adho Mukha Svanasana):
This pose is an inversion that will give you an opportunity to shift your perspective. Sometimes when we are tired, just getting a change of scenery will help give us more energy!
Come to your hands and knees. Walk your hands forward about a handprint or so, then on your exhale, curl your toes under and lift your hips up and back to Downward Facing Dog. Press evenly through your fingers and palms, and firm your upper outer arms in. Lengthen evenly through all four sides of your torso, lift your hips, send your legs straight back, and encourage your heels back. Allow your gaze to land right in between your feet. Remain here for about 5-10 breaths.
Low Crescent Twist:
Twists give us an ability to get rid of toxins in our bodies. Releasing toxins gives us a natural energy boost that allows us to feel healthier and more vibrant. Try this twist to get things moving and grooving again!
From Downward Facing Dog, step your right foot in between your hands. Inhale as you lengthen through your spine. As you exhale, press into your left palm, beginning to turn your chest open to the right, and reach your right arm open towards the sky. As you inhale, press the tips of your shoulder blades in toward your chest, and as you exhale, turn and revolve your torso to the right. Inhale, spread wide across your collarbones, and exhale feel your lower belly gently draw in and up as you twist towards the right. Stay here more for one more inhale, and exhale as you release your right hand to the ground to come out of the twist. Step back to Downward Facing Dog. Take 3 deep breaths here. Then, step your left foot forward in between your hands. Inhale to lengthen evenly through all four sides of your torso. Exhale, press your right hand down into the mat, and turn your chest toward the left as you send your left arm open toward the sky. Inhale, lifting your sternum, and exhale, gently drawing your lower belly in while revolving your torso left. As you inhale, lengthen across your collarbones, and as you exhale, feel your torso twist to the left. Stay here for one more inhale, and on your next exhale, slowly release your left hand back down to the ground to come out of the twist. Step back to Downward Facing Dog. Take 2 breaths here. Then, place your knees on the ground and come to a comfortable seated position.
Locust Pose (Salabhasana):
This backbend gives you a boost of energy by improving the flexibility of your spine and elevating your mood!
Come down to lying on your belly. Place your forehead on the floor and interlace your hands behind your back. Inhale and lengthen through your spine, and press down through your feet and pubic bone. Exhale and draw your lower belly gently in and lift your shoulders, head, and chest. Inhale, begin to lift your interlaced hands off your tush towards your heels. Exhale, reach back through your feet and roll your inner thighs towards the sky as your pubic bone presses down. Inhale, press the tips of your shoulder blades in towards your chest, and spread wide across your collarbones. Lengthen through the back of your neck. On your exhale, make your way back down. Can repeat 1-2 more times.
*Bonus Breath work: Skull Shining Breath (Kapalabhati):
This breath work will give you a boost of energy!
Begin in a comfortable seated position. Place both hands on your lower belly. Inhale normally through your nose, and exhale normally through your nose. Allow your inhale to move naturally in through your nose and then forcefully exhale out of your nose as your contract your lower belly in. As you exhale, your belly will draw in toward your spine. Focus on releasing your exhale out of your nose as you draw the lower belly in and allow your inhale to flow naturally. This breath can be done slowly at first, and then as you feel more comfortable, you can pick up the pace to get a little more heat and energy flowing. Try doing this breath work for 1-2 minutes. Take as many recovery breaths as you need.
I hope you enjoyed this practice and your extra boost of energy!
Namaste, Ashley Corlis Fabletics Master