5 Yoga Poses to Boost Energy at Any Time

We all go through low-energy phases now and then, whether it’s the drowsiness that comes from sitting in front of our computers all day or the tiredness that comes from keeping our homes in order. As we go about our daily lives, we all require a quick energy boost. That’s why we turn to things like caffeine, loud music, or a power sleep to help us relax.

Why not try something that not only works in the short term but also helps you cure your low energy levels in the long run while also providing additional benefits like higher immunity, improved moods, and better overall health?

I’ve put up a list of energy-boosting Yoga Poses for you to achieve the same goal.

After a warm-up, Yoga Asanas are assumed for a complete practice. However, while these postures are for an instant boost, we’ve chosen them in such a way that they progress from basic to intermediate, gradually warming you up and increasing your energy to avoid harm.

Note:

  •  If the posture causes you any pain or discomfort, simply get out of it and try again. Always be mindful of and attentive to your body. While in the posture, keep your breath in check. [1]
  • Yoga poses should not be performed on an empty stomach, since this will obstruct digestion and make you feel uncomfortable.

Let’s get started.

1. Tree Pose (Vrikshasana)

  1. Standing with your feet together, shoulders rolled back, and core engaged is a good starting position.
  2. Stretch your toes slightly apart and plant your right foot firmly on the ground.
  3. Bend your left leg and lay the sole of your foot on the right thigh, toes pointing down and heel towards the pelvic.
  4. Maintain a tight hold and keep the heel as close to the pelvis as possible. Make sure the left knee is entirely towards the left side and not pointed forward or to the side.
  5. Choose a focal point in front of you and stabilise yourself by looking forward.
  6. Bring your palms together in Namaskar Mudra[2] and stretch them over and above your head with elbows straight once you’ve found your equilibrium.
  7. Maintain your concentrate in order to keep the equilibrium.
  8. Take 5 deep breaths, or up to 1 minute if you’re feeling up to it. One breath is made up of inhalation and exhale.
  9. Rep on the opposite side.

Contraindications/Modifications for Tree Pose

  • Do not raise your arms if you have uncontrolled hypertension. Keep them in Namaskara Mudra on your chest.
  • Be cautious if you have problems with your ankles, knees, hips, or shoulders.
  • Perform with extreme caution if you have vertigo or ear infections that are causing you to lose your balance.
  • If keeping your balance is a difficulty, keep your bent leg in place with your palm on the ankle or shin and breathe.

2. Warrior Pose 2 (Virbhadrasana 2)

  1. Stand 4 to 5 feet apart with your legs apart. Without leaning on either foot, find a balance between the two. Reduce the distance if you get pain in your knees or heels.
  2. Turn the right toe 90 degrees to the right, and align the right heel with the arch of the left foot.
  3. Keep your body in front of you. With your foot, do not move to the right. Tuck the tailbone of the spine in and engage the core.
  4. Inhale deeply and raise both arms parallel to the ground, palms facing down.
  5. Exhale and look towards the middle finger of the right palm, bending the right knee to bring it in level with the ankle.
  6. Continue to press your right heel into the mat and stretch both arms away from each other.
  7. Take 5 deep breaths, or up to 1 minute if you’re feeling up to it.
  8. Maintain a forward-facing posture with the hips, rather than leaning to the right.
  9. Rep on the opposite side.

Contraindications/Modifications of Warrior Pose 2

  • Be cautious if you have problems with your ankles, knees, hips, or shoulders.
  • Don’t turn your neck if you have neck problems. Keep your gaze in front of you.
  • If you have diarrhoea, a weak heart, or uncontrolled hypertension, don’t do it.

3. Downward Dog pose (Adho Mukha Svanasana)

  1. Come to the ground on all fours, palms up, wrists in line with shoulders, and knees in line with hips.
  2. Tuck in the toes, straighten the knees, and point the hips towards the sky to achieve a semi-inverted position.
  3. Come only on your toes with bent knees for a few seconds to straighten your spine. Place your heels on the ground and your knees straight if it’s more comfortable.
  4. To make yourself more comfortable, you can now alter the distance between your palms and your feet.
  5. Continue to sink your heels and palms into the mat, maintaining your hips pointing up.
  6. Take a look at your toes.
  7. Take 5 deep breaths or up to 1 minute if comfortable.

Contraindications/Modifications of Downward Dog Pose

  • If you have a heart issue or uncontrolled hypertension, you should not practise this exercise.
  • Vertigo, ear infections, and any type of cranial abnormalities are also contraindicated.
  • If you have a history of shoulder injuries, proceed with caution.

4. Low Lunge Pose With Backbend (Anjaneyasana)

  1. Bring the right leg forward and insert the foot between the palms while in Downward Dog. Place your left knee on the ground and relax your toes.
  2. Sit up straight and elevate your left ankle, sliding your left leg back until you don’t feel any pressure on your left knee.
  3. Inhale and bring palms together in Namaskar Mudra or stretch both arms up, finger pointing to the sky.
  4. Roll your shoulders back and bend backwards, bringing the backbend from the upper back to the greatest opening of the chest. Take a look up.
  5. Take 5 deep breaths, or up to 1 minute if you’re feeling up to it.
  6. Return to Downward Dog and repeat on the left side, before relaxing in the child posture.

Contraindications/Modifications of Low Lunge Pose

  • If you have problems with your ankles, knees, hips, shoulders, or neck, take extra precautions.
  • Avoid turning the neck back if you have neck problems. Continue to gaze ahead.
  • If you have cardiac problems or uncontrolled hypertension, you should not practise this exercise.
  • Vertigo, ear infections, and any cranial abnormalities are also contraindicated.
  • If you’ve had a shoulder injury before, be extra cautious.

5. Sitting Spinal Twist (Ardhmatseyndrasana)

  1. Sit with both legs spread out in front of you and your spine straight. Check that you’re sitting on both hips and not just one.
  2. While keeping the left leg on the mat, bend it and place the heel of the left leg against the right hip.
  3. Bend the right foot and cross it over to the left, knee pointing to the sky, touching the left hip.
  4. Bring the right arm back and align the palm of the right hand with the right hip. The right elbow should be kept straight to support the spine. Leaning back on the arm is not a good idea.
  5. Inhale and raise your left arm, then completely exhale and rotate to the right, hooking your left elbow outside of your right knee. Extend your left arm to hold the right ankle if possible.Parallel to the right shoulder with the neck.
  6. Take a look in the mirror.
  7. Take 5 deep breaths, or up to 1 minute if you’re feeling up to it.
  8. Rep on the opposite side.

Contraindications/Modifications of Sitting Spinal Twist

  • If you have problems with your knees, hips, shoulders, or neck, be cautious.
  • If you have significant back discomfort, a slipped disc, or a problem with your internal organs, don’t do it.
  • Don’t turn your neck back if you have neck problems. Keep your gaze in front of you.
  • If you have a heart issue or uncontrolled hypertension, you should not practise this exercise.

Time to Perk Up With These Energy-Boosting Yoga Poses

Apart from the numerous benefits of Yoga, such as stretching in each pose and targeting certain organs, you should also be aware that each deep inhalation and exhale provides your body with an additional burst of oxygen and deep detoxification.

Through the age-old principles of Yoga, you may not only change your mood but also your life by increasing your energy levels in a sustainable and side-effect-free manner.

Reference:

EkhartYoga: The importance of breath in yoga

Mandalas Life: Namaskar Mudra | Its meaning and significance

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