Yoga Poses for Healthy Living by Reward Me

5-Minute Energy Yoga Routine

Having a tough time getting started in the morning? Losing focus in the middle of the day? Recharge and re-center with this flowing, energyboosting routine. Invigorate your body and calm your mind with these basic poses.


When faced with the endless tasks of motherhood on a daily basis, a quick lift can be a lifesaver. The following variation on the classic “Sun Salutation” poses adds a few extra postures, such as the popular staminabuilding “plank." Other benefits of this sequence include a clear mind and a sense of calm. In just five minutes, you will turn your day around.

  • Mountain Pose

Breathing is an integral part of yoga. Make sure to inhale and exhale as you move from one pose to the next. Stand at the top of your mat with your hands by your side. Stand tall, straighten the spine and close your eyes. Take a few breaths to calm your mind. This pose helps with overall strengthening, alignment and posture

  • Forward Fold

Open your eyes, inhale and reach arms overhead. Make sure to keep your shoulders down. Spread arms like airplane wings and dive forward bending the waist into a fold and exhaling. Keep legs straight or slightly bend the knees if your hamstrings feel tight. Place your fingertips on the mat, look upward. Lengthen and flatten your back.

  • Lunge

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Place hands firmly on the ground and step the right leg back. Tighten your abs (abdomen muscles) and make sure the right leg is strong.

  • Plank

Move into plank by bringing the left leg back to meet the right. Make sure your back is flat, abs are tight and the whole body is engaged. Hold for 5 breaths.

  • Upward Dog

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Drop knees down to the mat and flow forward into upward dog. Arch the back, expand the chest, tuck straight arms close to ribs, keep shoulders down and away from ears. Breathe! This pose opens up the energy centers in the body, reduces tension and fatigue.

  • Downward Dog

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Shift your hips up, pressing your chest toward the knees. Press heels down and look at toes. Hold for 5 breaths. Relax the neck and hold the abs in. This is one of yoga’s most restorative poses. It opens and lengthens the back and has a soothing effect on the mind.

  • Crescent Pose

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Bring the right leg forward, stepping into a high lunge. On a big inhale, lift the arms into the pose, relax the shoulders. Keep the belly and ribs pulled in. Make sure the right knee is squarely bent and over the ankle and your extended left leg is strong and lifted. Hold for 5 breaths.

  • Twisting Side Angle, Right Side
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Place your left hand next to the inside of the right foot. Twist the body to the right, opening the arms and chest. This pose helps to develop spine flexibility and increases circulation, which helps wake up the body. Make sure abs are engaged and back leg is strong. Hold for 5 breaths.
Continue with the left side by bringing both hands down to the mat. Step the right leg back to meet the left and hold in the plank pose for a breath. Bend the knees to the mat and flow into upward dog. Tuck the toes and push back into downward dog.

  • Crescent Pose, Left Side

Bring the left leg forward, stepping into a high lunge. On a big inhale, lift the arms into the pose, relax the shoulders, keep the belly strong and ribs pulled in. Make sure the extended right leg is straight and lifted. Hold for 5 breaths.

  • Twisting Side Angle, Left Side

Place your right hand next to the inside of the left foot. Twist the body open to the left, opening the arms and chest. Make sure abs are engaged and back leg is strong. Hold for 5 breaths.
Bring both hands down, step left leg back to meet the right and hold in the plank pose for a breath. Push back into downward dog. Hold for 5 breaths. Walk to the front of the mat, soften the knees and slowly roll up one vertebra at a time.

  • Chair Pose

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Inhale and raise your arms above your head. Exhale, bending your knees as if sitting in a chair. Try to bring your thighs parallel to the ground, keeping the weight in the heels. Draw shoulder blades downward into the back. Arms are lifted and rotating outward through your thumbs, palms facing. Tuck the tailbone under to release the spine. Keep the breath
calm and steady while gazing forward for 5 breathes. Inhale, straightening the legs and lower the arms back to mountain pose.

Holding this powerful pose strengthens the legs, opens the shoulders and chest and creates heat throughout the body. You can feel the energy building with each breath.

  • Tree Pose

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Stand at the top of the mat. Bend the left knee, bringing the sole of the left foot high onto the inner right thigh. Keep the hips squared and facing front. If you can keep the left foot in position without holding it, bring the palms together and place before the heart. Otherwise, place one hand before the heart while holding your foot in place with the other. Steady your gaze forward and balance. Hold for 5 breaths. Slowly release the leg to the ground and repeat with the right leg. This balancing pose strengthens the lower body and builds attention.

  • Corpse Pose

Finish the routine in this final reclining pose. Lie on your back, legs and arms spread out and relaxed, palms facing upward. Close your eyes and feel the energy flowing through your body as you take a moment to refocus. After a few breaths, roll to your right side and push yourself up.

This easy yoga routine is a perfect way to start each day or for a time-out whenever you’re in need of an extra dose of energy. Your family will reap the benefits of your increased vitality. Namaste!

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