Yoga for energy: the Energy Boost sequence

15 min Sun Salutation × 3 Intermediate 12 poses

A dynamic sequence to wake you up

A dynamic program for the morning or midday, when you need a lift rather than a wind-down. After three rounds of Sun Salutation comes a dense series of eleven poses with short holds, 25 to 50 seconds, so the pace is quick and pauses are minimal.

It's intermediate: Side Plank, Boat, Camel and Side Angle Pose require some preparation. If you have nothing left by evening, this one may feel heavy, and a gentle floor practice is the better pick. Skip Camel with a herniated spinal disc, hypertension or migraines.

Sun Salutation × 3

  1. Chair Pose Chair Pose 1
  2. Warrior I Warrior I 2
  3. Warrior II Warrior II 3
  4. Side Angle Pose Side Angle Pose 4
  5. Triangle Pose Triangle Pose 5
  6. Plank Pose Plank Pose 6
  7. Side Plank Side Plank 7
  8. Boat Pose Boat Pose 8
  9. Camel Pose Camel Pose 9
  10. Bridge Pose Bridge Pose 10
  11. Child's Pose Child's Pose 11
  12. Relaxation Pose Relaxation Pose 12

Why this order

Three rounds of Sun Salutation warm your body and set a brisk breathing rhythm. Utkatasana fires up the largest leg muscles right away, and two Warriors, Side Angle and Triangle carry on the standing work. Plank, Side Plank and Navasana pull the torso together.

Then come the backbends: Camel Pose and Bridge open the chest, and in hatha yoga this part of a class is traditionally seen as the most invigorating. Child's Pose and two and a half minutes of Savasana are shorter here than in calm programs, so you keep that alert, toned feeling.

Cautions

  • Knee injuries (Chair Pose, Warrior I, Warrior II, Side Angle Pose, Child's Pose)
  • Flare-up of lower back problems (Chair Pose)
  • High blood pressure — you can keep your hands on your hips (Warrior I)
  • Flare-up of lower back pain (Triangle Pose, Bridge Pose)
  • Low blood pressure — come out slowly (Triangle Pose)
  • Wrist injuries — practice on your forearms (Plank Pose)
  • Diastasis recti (Plank Pose, Boat Pose)
  • Wrist and shoulder injuries (Side Plank)
  • Lumbar disc herniation (Boat Pose)
  • Pregnancy (Boat Pose)
  • Spinal disc herniation (Camel Pose)
  • Hypertension (Camel Pose)
  • Migraines (Camel Pose)
  • Neck injuries (Bridge Pose)
  • Pregnancy — widen your knees (Child's Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.