BodySpirtitual | Yoga Poses to Energize

Top 10 Yoga Poses to Energize

1. Downward Facing Dog

Downward Facing Dog is actually an inversion since your head is below your heart. Inversions work wonders to increase your body’s circulation and boost energy. Your heart will have to work just a little bit harder in this yoga pose and that will in turn energize your body and reduce fatigue.

How long to hold the yoga pose:
Spend one minute in your Downward Facing Dog to really reap the energizing benefits. If your arms become fatigued, drop to Table Top Pose for one breath and then return to Down Dog.

Ways to practice the pose:
You do not have to remain still in your Down Dog – in fact, finding movement in this pose can boost your energy even more. There are no right or wrong movements, so just move. But if you need some ideas, check out the variations listed below.

Try these variations for one minute:

Bending each knee to stretch your calves and hamstrings
Take a three-legged Down Dog variation by lifting one leg
Come onto the toes and stretch the feet
Gently press the chest toward your toes to open your shoulders and chest

Learn how to do Downward Dog pose properly: Downward Facing Dog – Yoga Pose Tutorial (Video)

2. Low Lunge

Low Lunge stimulates your mind and body because it requires strength and concentration to find your balance in this pose. Low Lunge stretches the hips and psoas, releases stagnant energy in your heart space and increases blood circulation.

How long to hold the yoga pose:
Try holding Low Lunge for 30 seconds on each side. If you become fatigued, drop your back knee to the yoga mat for one breath, then return to Low Lunge.

Ways to practice the pose:
Low Lunge is a wonderful yoga pose to not only strengthen and stretch the lower body, but gently warm up the spine and open the heart. You can either straighten into your back leg, or bring a slight bend to the back knee if you feel any pressure in your low back.

Try these variations:

Drop the back knee and lean forward to open the hips and psoas
Bring your hands to your front thigh if your arms become fatigued
Add a gentle backbend with extended arms or bent elbows
Try a gentle twist by bringing hands to heart center and bringing your left elbow to the outside of your right knee (be sure to repeat on both sides)

3. Table Top Pose

Table Top Pose will not only warm up your shoulders and activate your core, but give you the opportunity to become aware of your spine. Envision how your chakras align along your spine and the energy they can bring to the body. We can use Table Top Pose to gently move and awaken the energy along our spine.

How long to hold the yoga pose:
Hold Table Top Pose for one minute. If you need a quick reset, simply move to Child’s Pose for one full breath then return to Table Top Pose.

Ways to practice the pose:
Table Top Pose has many different options that can stimulate and move your body, working the energetic channels along your spine. Bring organic movement into this pose – wag your hips, circle the torso, or do anything else that feels good here.

Try these variations:

Inhale and move to Cow Pose, opening your chest and moving the spine
Exhale and move to Cat Pose, rounding the spine and inviting your back to open
Drop both hips to the right side of your yoga mat to feel an opening in your right hip, repeat on the left
Add gentle side bends by drawing your right shoulder toward your right hip, repeat on the left
If you sit a computer all day, place the back of your palms on the mat with your fingers facing your body to gently stretch your wrists

4. Hero’s Pose

Hero’s Pose stretches your feet, knees, legs and ankles which helps boost circulation and energy in tired legs. This posture is also a great yoga pose for conscious breathwork and/or meditation to help clear the mind.

How long to hold the yoga pose:
Remain in Hero’s Pose for one minute. Feel free to sit on a block, blanket or bolster if this is too intense for your knees.

Ways to practice the pose:
Hero’s Pose provides the yogi with many variations to practice depending on what they need that day. Keep in mind that this is a big stretch for the knees, so adjust accordingly. If you want to make the pose more gentle, spread the knees wider; to deepen, bring the knees closer together.

Try these variations:

Remain seated in Hero’s Pose and meditate or practice pranayama
Top add a stretch to your back, place your hands on your knees as your round your spine and drop your chin to your chest
If you want to continue to stretch and open the front of the body, slowly recline onto your forearms and eventually fully recline and grab opposite elbows overhead

5. Camel Pose

Backbends are known to energize the body because they invite us to be open and vulnerable – releasing much of the energy we keep stored in our body.

How long to hold the yoga pose:
Practice Camel Pose for one minute. If Camel Pose is not in your practice, work on prepping for the pose by pressing your palms into your low back and opening your heart without finding the full backbend.

Ways to practice the pose:
Camel Pose may not be your favorite, but slowly working toward allowing your heart to open is the key. Practice this pose with intention and love and extra focus on your breath. No matter which variation you take, press your hips forward and keep your glutes and core engaged to protect your low back.

Try these variations:

Place one block near each foot
Try placing your hands and on your low back as you gently find your backbend, then use your core to come back to center. Repeat as many times as you like
Take a one armed variation by placing one hand on your heel or block and keep the other hand on your heart or take a mudra
If Camel Pose and deep backbends are part of your daily practice, try walking your hands closer to your knees or coming into Kapotasana

6. Child’s Pose

Not only is Child’s Pose restorative and a great counterpose after Camel Pose, it also gives you the opportunity to reset and calm the mind. Stimulating your third eye chakra by placing it on the mat can increase clarity, concentration and intuition.

How long to hold the yoga pose:
Hold Child’s Pose for one minute. If this is too much pressure on your knees, place a folded blanket under your knees or between your ankles and hips.

Ways to practice the pose:
Child’s Pose can be a restorative pose or an active pose with many variations to help open and awaken the body. You can bring your knees closer together or even to touch and drape your torso over your thighs for a gentler version, or spread your knees wider to open the hips.

Try these variations:

Try opening your knees as wide as your yoga mat if your hips are tight
Walk your fingertips to the right side of your yoga mat to find a side body stretch on your left side. Repeat on the left
Bring your right arm under your extended left arm to “thread the needle,” this will open your right shoulder. Repeat on the left
Make this more of an active pose by pressing the fingertips into the mat and lifting your forearms off the ground

7. Locust Pose

As a backbend, Locust Pose has the same heart opening and energetic release as Camel Pose. Locust Pose also strengthens the back and counteracts any stress or fatigue from poor posture or long hours sitting at a desk.

How long to hold the yoga pose:
Locust Pose is a great yoga pose for both beginners and advanced practitioners to practice for one minute. Again, don’t feel like to you have to hold the pose for a full minute – instead work one or many variations.

Ways to practice the pose:
Locust Pose offers many variations to strengthen your back and energize the body. Explore the variations listed below to explore this yoga pose more deeply.

Try these variations:

Bend the elbows as you inhale and lift the chest, then exhale and release
To add more intensity, extend the arms in front of you as you inhale and lift the chest and arms
Clasp your hands behind your low back for a shoulder opener
Try lifting your legs along with your chest and arms

8. Plank Pose

Plank Pose strengthens your arms, core and spine which in turn helps stretch and release the tension held in the low back. When we are able to release tension in our body, we boost our energy and our mood.

How long to hold the yoga pose:
Hold Plank Pose for one minute, and drop to your knees for a few breaths if needed.

Ways to practice the pose:
Many yoga practitioners and gym junkies have found really creative variations of Plank Pose, so feel free to explore your own variations of this yoga pose. If you would like some ideas, check the list below.

Try these variations:

Hold High Plank and alternate lifting each foot for one full breath
Practice Side Plank on each side
Drop down to your forearms for Forearm Plank or Forearm Side Plank
If you really want a challenge, try a spinal balance in High Plank by extending one arm forward and the opposite leg back

9. Warrior II

Warrior II helps boost energy by increasing circulation and energizing tired arms and legs. The power and stamina gained from holding this posture will ignite, motivate and inspire your inner warrior.

How long to hold the yoga pose:
Hold Warrior II for 30 seconds on each side. If your front leg becomes fatigued, simply straighten the leg for one full breath and return to Warrior II.

Ways to practice the pose:
Since we try to keep our legs strong and aligned when practicing Warrior II, explore different variations with your upper body.

Try these variations:

Play with Cat/Cow movements in your spine
Practice Reversed Warrior for a few breaths
Clasp all ten fingers above your tailbone and take a gentle shoulder opener and backbend

10. Chair Pose

Chair Pose in Sanskrit translates to “fierce pose.” Channel the fierce energy from this yoga pose as you tone and strengthen your entire body.

How long to hold the yoga pose:
Practice Chair Pose for one minute, focusing on your breath and coming into Tadasana whenever you need a break.

Ways to practice the pose:
Chair Pose is a great base pose for many variations. Feel free to find movement or stillness when practicing this yoga pose. If your arms become fatigued, bring your palms together in front of your chest.

Try these variations:

Take a gentle twist on both sides, practicing Revolved Chair Pose
Try lifting your heels and balancing on your tiptoes
To add more intensity, stay on your toes and slowly drop the hips toward your heels . . . but don’t let them touch
Test your balance and lift one foot at a time

BONUS YOGA POSE: Savasana
We don’t normally think of Savasana as an energizing yoga pose, but we can’t pass up the opportunity to end our yoga flow in stillness to find mental clarity.

If you are interested in learning more about all of the benefits of Savasana and why we couldn’t skip it, check out 10 Lessons You Can Learn From Savasana

How long to hold the yoga pose:
Practice Savasana for at least five minutes. If you have more time, I highly recommend you take it. If you’re in a time crunch, taking just a few moments here will allow the benefits of your practice to sink in.

Ways to practice the pose:
There are many variations of Savasana using yoga props to give you the ultimate opportunity to relax and restore.

Try these variations: