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Do you feel sluggish in the morning or are you battling an afternoon slump? Cut off the caffeine and revitalize naturally with yoga.
Yoga has a reputation for helping with relaxation, flexibility and stress management, but certain poses work wonders to refresh and invigorate your body and stimulate your brain. Plus, you don't need a lot of time or space to do them. As with any activity, if you have any injuries or are pregnant, consult your doctor before doing these poses.
Remember that although these are active poses, you want to move through them slowly and mindfully. Breathe evenly throughout each pose and only take the pose to a point that feels comfortable for you. It's completely normal for one side of your body to be different than the other. Hold each pose for 15 to 30 seconds.
Wear comfortable clothing, find a quiet spot indoors or outdoors, roll out your yoga mat, and prepare to recharge.
Cobra Pose (Bhujangasana)
Cobra is a chest opening pose that helps relieve fatigue.
Lie on the floor with your legs extended and your toes on your toes. Place your hands flat on the floor directly under your shoulders, spread your fingers wide, and press your elbows close to your body.
Press the tips of your feet, thighs and pelvis into the floor, inhale and stretch your arms. Roll your shoulders back and down as you lift your chest and gently arch your back while keeping your pelvis on the floor. Keep your shoulder blades back and down to open your collarbones as you hold the pose. Exhale as you lower yourself back to the floor.
Cat/cow husbandry(Marjaryasana/Bitilasana)
The combination of these two poses targets the spine, core, and neck and helps relieve tension.
Start on your hands and knees with your wrists in line with your shoulders, knees directly under your hips, and the tops of your feet flat on the floor. Keep your head and neck in a neutral position.
Inhale as you gently arch your back, lift your chin and chest, and allow your stomach to relax toward the mat. Look toward the ceiling while holding the pose.
Exhale as you round your back toward the ceiling like a cat and drop your chin to look at the floor. Slowly return to the starting position.
Warrior 1(Virabhadrasana I)
This standing pose targets your chest, core, arms, and legs.
Start by standing with your feet hip-width apart or slightly wider. Step forward with your right foot and point your toes straight ahead. Rotate your left foot to a 45-degree angle and keep your pelvis facing forward.
Press into your left heel and bend your right knee over your ankle at a 90-degree angle. Reach your arms straight up, lifting your chest and keeping your shoulder blades back and down. Depending on what feels best for you, press your palms together or spread them apart above your head. Reach up with your fingertips and look at your thumbs as you hold the pose. (If looking up bothers your neck, keep your gaze straight ahead.) Straighten your bent leg and lower your arms to unclench them. Repeat on the other side.
Camel husbandry(Ustrasana)
Back bending poses are instant energizers to counteract fatigue.
Start in an upright kneeling position with your knees hip-width apart. Press your shins and toes into the floor. With your shoulders back and down, place your hands on the back of your hips with your fingers facing down.
Lean back and place your right hand on your right heel. As you do this, keep your chest lifted and open. Switch arms and grab your left heel with your left hand. Do this a few times on each side. If it is difficult to reach your heels, lift them by placing the bottoms of your toes on the floor.
When you feel ready, reach back and place both hands on your heels. When it feels good on your neck, let your head fall back. Otherwise, keep your head neutral. Remember to continue breathing while holding the pose. Bring your hands back to your hips and slowly and controlledly exit the pose, first lifting your chest, then your neck, and finally your head. Finally, if you want, take a few breaths in Child's Pose.
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