The Most Energy-Based Yoga Poses

Yoga is a practice that works both the mind and body, through stretching, breathing, focus and relaxation. It can increase fitness and strength, improve balance, reduce stress, and even alleviate some chronic conditions such as pain, depression or insomnia, according to the Mayo Clinic. Certain poses are also designed to rejuvenate and increase energy, and are especially effective when done for short periods of time; holding the same postures for longer tends to promote relaxation.

  1. Twists

    • The Half Lord of the Fishes pose is a good rejuvenating twist.

      Poses based on twists increase blood flow and offer a quick pick-me-up. They can be done almost anywhere, even seated in your office chair; but for the full yoga experience, take them to the floor.

      Start with a Seated Twist, where you're sitting cross-legged on the ground and then twist to one side with your torso, turning your head to look behind you. After taking a breath you can press the twist a little further.

      If you’re ready for the next level, do a Half Lord of the Fishes pose, where you sit on the ground with your left leg bent and your right leg stepped over it. A twist to the right will give your left elbow leverage against your right knee as you look toward the right. As a variation, keep the bottom leg outstretched.

    Back Bends

    • The Bridge pose is an energy-boosting back bend.

      Poses that require you to bend backward open up your chest and allow more oxygen and energy to flow through your body. Work your way through various poses that increase in difficulty, either in a single session, or trying a new one each day.

      Begin with a Cobra pose, where you lie face down before scooping your torso upward with a serpentine flow, looking toward the ceiling and squeezing your shoulder blades together.

      Next, still lying face down, do a Full or Half Bow. Bend your knees, reach your hands back and take hold of the outside of your ankles, then lift your thighs and feet up so you resemble a bow. For a Half Bow, only do one side at a time while keeping the other leg straight.

      Finally, flip over onto your back for a Bridge; bend your knees and place your feet close to your buttocks, then raise your pelvis upward. Take it to the next level by grasping your ankles or clasping your hands together behind your back.

    Inverted Poses

    • The Forward Fold is a good starting inverted pose.

      Poses that require your head to be lower than your heart tend to have an awakening effect. Start with a Forward Fold, keeping your legs and back as straight as possible.

      Move into the classic Downward Dog, where your bent hips form the peak of an inverted V. To loosen your muscles or rev up your energy even more, gently alternate lifting your heels off the floor, bending that knee slightly as you do.

      Next try Three-Legged Dog; from Down Dog, raise one leg upward toward the ceiling and feel the stretch as you do so. Then do the other side.

    Balance Poses

    • The Tree pose helps with focus and concentration.

      Because balance poses require focused attention, they also tend to wake up your mind and body. Begin with an Eagle pose, where you stand and cross your right leg over your left, squeezing your thighs and wrapping your legs together with knees slightly bent. Then wrap your right arm over and around your left, joining your palms together to anchor the position.

      Next go into a Tree pose, standing on one foot with the opposite foot against your thigh or calf. Put your hands together in prayer position in front of your heart, or reach your arms above your head and look up to the ceiling.

      Finally move into a Warrior III: Stand on one leg with your arms above your head and lift the other leg behind you, leaning forward to eventually create a T shape.