6 Daytime Yoga Moves to Boost Energy and Focus

We’ve all been there. It’s 3pm and suddenly you feel like your eyelids weigh a thousand pounds and you can’t imagine what the rest of the day will hold. But there are still hours in the workday, and maybe you need to pick up the kids from daycare, make dinner and do chores. It all feels, overwhelming. This is where yoga comes in. It’s amazing how rejuvenating and energizing a few minutes of yoga during the day can be. There are many different poses, movements, and breathing exercises you can do to give you the energy you need to get through the day while leaving you feeling calm and peaceful.

If the afternoon slump is hitting and that latte isn’t helping you, today’s article is for you. Here are some of my favorite ways to beat afternoon fatigue with a quick and easy yoga practice.

6 Daytime Yoga Moves to Boost Energy and Focus

Relaxing Pose – Sukhasana

It is always important to start the practice by examining the mind, body and soul. Sukhasana or Easy Pose is a simple sitting pose. You can find any sitting position that suits you. Feel free to use blocks or blankets to support you. You can sit cross-legged or on your calves, and really whatever feels good. If your body needs to lie down, you are welcome to lie down too.

Take a few minutes to close your eyes and place your hands on your lap, knees, or one hand on your heart and the other on your stomach. Settle down and notice your natural breathing. Examine your body, mind and emotions. Try not to pass judgment, but to have a sense of curiosity.

Begin to inhale deeply and exhale longer. Visualize your breath moving through your body like a wave. Move in and out slowly, calmly, and gracefully. Your breath begins through your nostrils, travels down through your throat into your diaphragm, stomach, and down into your pelvic floor. When you exhale, it reverses direction.

Cat Cow – Marjaryasana

Find your way to the desktop location. Check your alignment to make sure your hands are under your shoulders and your knees are under your wrists. You can move your hips side to side here, making hip circles, and eventually into cat-cow. Arch your back as you inhale, work your heart and chest into Cow, and exhale around your spine into Cat. Continue at your own breathing and pace.

Sun Salutation – Surya Namaskar

Sun salutations are a great way to generate heat and provide your body with a graceful range of motion in short bursts.

down dog

Lift your hips off the table and come into downward facing dog. Dock your hands into the ground like suction cups, and press your heels down toward the ground. Walk your dog by bending one knee at a time.

fold forward

Step forward or jump to fold forward. Feel your body hang freely from your legs. Nod yes, shake your head no, relax your jaw. Inhale flat back, exhale folded.

mountain pose mountain pose

Inhale, and sweep your arms upward as you begin to pray. Let your hands relax on either side of the palm, with the palm facing outward. Tuck your tailbone down and engage your core. Take a deep breath here and check in with any changes in your mind or body.

fold forward

Sweep your arms up as you inhale and fold them as you exhale. Inhale flat back.

Plank, Four Poster, and Sphinx

Exhale, put your hands on the floor, return to plank position and lower your knees – check chin or quad. Inhale into Sphinx, Cobra, or Upward Dog. Exhale back to Downward Dog and repeat the Sun Salutation sequence 2 more times, ending in Mountain Pose.

breath of joy

Breathing exercises are a great way to get oxygen flowing throughout your body and rejuvenate you. Breath of Joy is one of my favorites. From Tadasana, inhale through your nose three times while sweeping your arms up to your sides, then up again toward the sky. As you exhale, bend your knees and fold at the waste while sweeping your arms down and back while exhaling “ha” through your mouth. Continue this cycle, following your breath for 10-20 counts. If at any point you feel dizzy, feel free to resume natural breathing and take a break.

Legs Up the Wall – Viparita Kalani

A handstand is a pose in which the heart is lifted off the ground higher than the head. Inversions are said to increase alertness by increasing oxygen and releasing endorphins, which can also improve your mood. I love doing the wall with my legs because it’s relaxing yet challenging. Lift your hips and place a block under your sacrum. Either step your hips against the wall to rest your legs, or straighten your legs toward the ceiling. Take a few minutes to hold this position and breathe. Reverse your blood flow and cleanse your body.

Corpse Pose – Savasana

Complete the practice of Corpse Pose or Savasana. It’s amazing how doing 5-10 minutes of quiet meditation after a yoga practice can do your whole body good. It can help create such a beautiful sense of calm and peace that will energize you for the rest of the day.

Turn your attention back to your breath. Deepen the inhale again and extend the exhale. Allow your body to melt into your cushion and feel the warmth, light and love radiating throughout your body. Knowing that there is nowhere to go, nothing to do in the moment. When you’re ready, slowly begin to wiggle your fingers and toes, rotate your ankles and wrists, and reach your arms up over your head, gently hugging your knees. Turn to one side and sit up gently without disturbing the peace you create within.

I hope you enjoy all the benefits of this practice. The light within me, glorify the light within you. Namaste!