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3 Yoga Workouts Just for Energy

Posted By on January 13th, 2014 in Vitaminfix Think – Issue 70

Yoga workouts provide so many benefits to your health, and while some poses are for muscle building and some burn tons of calories, Yoga as a practice is one of the best workouts for energy.

Many workouts offer the idea of an energy boost but can cause you to feel tired, fatigued and sore in the long run. There are two different types of exercise: aerobic and anaerobic. While any physical exercise will boost feel-good brain chemicals, burn calories and help you to break a sweat to release toxins, aerobic exercise can also leave you feeling tired shortly afterwards. If you are looking for an anaerobic workout that provides benefits to your brain power, and your energy levels without leaving you feeling even the slightest bit tired, try yoga.

While some forms of yoga are more tiring than others, by doing a simple combination of poses called asanas, you can boost energy levels without exhausting yourself. Here are a few yoga poses you can do, even if you are a beginner:

Yoga Pose #1 –  BAH-dah cone-AHS-anna,
baddha = bound 
kona = angle

Sitting with your legs out in front, raise your pelvis with a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.

Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn’t possible to hold the toes, clasp each hand around the same-side ankle or shin.

Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.

Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.

Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.

Yoga Pose #2 –  JAH-new shear-SHAHS-anna,janu = knee
sirsa = head

Sit on the floor with your buttocks lifted on a folded blanket and your legs straight in front of you. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg (if your right knee doesn’t rest comfortably on the floor, support it with a folded blanket).

Press your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the floor beside the hip. Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. You can just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones.

Or, when you are ready, you can drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum.

Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the floor.

Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.

Yoga Pose #3 – bah-ROD-va-JAHS-anna, Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in the Vedas

Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.

Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.

Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.

You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.

With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

Yoga should always be performed under the supervision of a professional to avoid injury. But if you choose to practice yoga on your own, take it slowly, carefully and always listen to your body. 

See other products and conditions: Bars & Drinks, Fish Oils, Energy & Stamina.

VitaminFix Think

Issue 70
January 13th, 2014
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