Fitness
Theyre like a jolt of caffeine.
Additionally, they involve conscious breathing, which helps inoxygenating the bodyand revitalizing the mind.
Try it first thing in themorning to get ready for your day.
Begin by standing in mountain pose with your feet hip-width apart.
Inhale and bring your arms up overhead.
Exhale and hinge forward at your hips into a forward fold.
Let your head drop toward your mat.
Inhale and lift your torso halfway back up.
Pause mid-way with a flat back.
Plant your hands, exhale, and step your feet back into plank pose.
Inhale and move into upward-facing dog, then exhale into downward dog.
Step or jump your feet forward to stand.
- Aim to perform three to five rounds, holding each pose for a few breaths.
Its a huge spinal movement with a backbend that also opens your heart.
- Kneel on a mat with your knees about hip-distance apart.
Bring your hands to your lower back for support.
Lean back and start to look up, lifting the heart.
Focus on lengthening your spine and lifting your chest.
If you’re free to, allow your head to relax and fully lean back.
Place your hands on your ankles for support.
Hold for five full breaths.
It also stretches your chest, shoulders, and hips while providing a sense of power and stability.
Try it mid-day if youre feeling sluggish.
- Start in mountain pose with your feet hip-width apart.
Step your left foot back about 3 feet.
Turn your left foot out and align your heel with the arch of your right foot.
Bend your front knee to a 90-degree angle, ensuring it aligns with your ankle.
Extend your arms out to the sides, parallel to the floor, palms facing down.
Gaze over your right fingertips.
Hold for 30 seconds to one minute, then switch sides.
4Crescent Lunge
Certified yoga teacherJanet Smithrecommends this pose whenever you need a pick-me-up.
Its hard to feel sleepy when youre bringing heat to your body with a lunge and a reach.
Step one foot forward into a low lunge.
Drop your back knee towards your mat without letting it touch.
Inhale and reach your hands overhead.
Keep your arms raised next to your ears.
If you like, reach further back for a slight backbend.
Hold for eight to 10 breaths.
Exhale and switch feet to repeat on the other side.
Lie on your stomach with your toes untucked.
Place your hands by your ribs with your elbows over your wrists.
Inhale and press into your hands.
Lift your chest up while drawing your shoulder blades down your back and together.
Raise your hips and thighs off the mat while keeping the tops of your feet down.
Keep lifting your heart up as you lengthen your spine.
Hold this for a full round of breath.
6Cat-Cow
Try starting your day with a few rounds of cat-cow.
Inhale and take your gaze up and lift your tailbone up as you arch your spine.
Exhale and curl your back.
Alternate between the two poses on your breaths for a whole minute.
7Chair
Chair poseis super intense and will build immense internal heat, Hirsch says.
Youll be fired up and ready for the day.
Stand tall and bring your feet together to touch.
Bend your knees as if youre sitting in a chair.
Hold for five breaths.
Sit with the soles of your feet together and your knees apart.
If necessary, sit on a blanket to create more space for tight hips.
Hold on to your ankles.
Inhale through your mouth with an ewwww sound and look up and arch your back.
Repeat this breathing sequence for about six to 10 rounds.
9Wheel
you’re free to always count on a backbend for an energy boost.
This posture is the most intense and the most energizing for me, Hirsch says.
Lie on your back.
Bend your knees and plant your feet on the ground hip-distance apart.
Press into your hands and feet to lift yourself up off the ground.
Focus on pressing your hips toward the sky to create length and space through the spine.
Hold for five to 10 breaths.
Studies referenced:
Woodyard, C. (2011).
Exploring the therapeutic effects of yoga and its ability to increase quality of life.International Journal of Yoga.
