11 easy yoga exercises to boost your energy

When we hear about yoga, we immediately think of relaxation, but know that some of its movements can be great energizers too!

“Yoga (yoga) is a philosophy with practices for self-knowledge. These practices help us to have a new vision of our body and mind, more in line with our true needs. The awareness acquired through regular practice helps us make decisions that lead us towards a more balanced life, both physically and mentally”, says Maria Cabral, Yoga teacher, Ayurvedic therapist and organizer of Yoga for Peace, an event that offers yoga classes. Yoga and other self-knowledge practices for free, throughout Brazil.

Maria Cabral explains that Hatha Yoga is the branch of Yoga linked to psychophysical postures, it is also the most widespread branch in the West. “Constant practice of Hatha Yoga (whichever method you choose) guarantees flexibility in the spine, which is directly linked to our longevity and the quality of our energy,” she says.

Breathing exercises are important and efficient practices for balance of body and mind. “And Hatha Yoga offers a full menu of these exercises that can be true pharmacies for the balance of body, mind and emotions. Some help us to calm and focus the mind (they are excellent to prepare for meditation), others help us to energize and purify the body”, explains Maria.

Within this proposal, Maria Cabral cites Sattva Yoga, a method developed by Chilean teacher Gustavo Ponce, as a great option to energize the body.

As Maria Cabra explains, Sattva Yoga has a simple and excellent sequence to energize the body in addition to helping to activate the digestive system (very important today with so many women with digestion problems and constipation). Check step by step:

1. Sit on your heels, comfortably (it can be on top of a folded blanket so you don’t hurt your knees). Close your fingers with your thumbs in the middle, making a fist, place your hands closed on your belly between the floating ribs and the iliac crests, and lay your torso on your legs with your head towards the floor. Keep breathing slowly and deeply for 20 breaths.
2. Raise your torso and begin a cycle of kaphalabhati (bright skull breathing), which consists of exhaling vigorously, as if you were blowing your nose, and letting the inhalation happen naturally. Keep the same rhythm between breaths and count 30 repetitions.
3. After finishing the kaphalabhati cycle, fully exhale the air, making sure the lungs are completely empty. With the lungs out of air, suck the abdomen in and up and, keeping the lungs empty, relax and suck the abdomen a few times. It is important that inspiration comes before retention becomes uncomfortable.
4. Breathing in slowly and deeply, return to the first pose, with your hands clasped on your abdomen and your forehead relaxed on the floor, for another 20 breath cycle.
5. Repeat the entire sequence three times, and after the last cycle, lie with your back on the floor, with your body fully relaxed, for five minutes so that your body absorbs the benefits of the practice.

“This sequence can be done anywhere, preferably in the morning, as the stomach must be empty. If the practitioner has any problems with the knees or ankles, the first posture should not be maintained and the entire sequence can be done in the sitting posture with the legs crossed, preferably with the ischia supported on a pillow”, explains Maria Cabral.

More yoga exercises to do at home

Below you can see a sequence with 10 other simple movements, but that can be very useful in your daily life, also helping to relax and energize your body:

1. Raise your arms in “prayer position”

Place your feet side by side, roughly hip-width apart. Bring your hands in a “prayer position” in front of your chest and focus on your breath: gently inhale and exhale. Take the opportunity to let go of all your tensions and focus on the activity you are doing.
Once you feel calm and centered, raise your hands, still in a prayer position, over your head. Tilt your head back slightly, as if looking at the sky. Remember to keep your back straight! Hold this position for about 10 deep breaths.

2. Bend your body down

Take your hands out of the prayer position, then bring your arms and entire body down, allowing it to be parallel to your legs. Bring your hands up to your ankles and stay in the position for about 30 seconds, feeling the stretch in the back of your legs and spine.

3. Bending pose

This is basically the high point of a push-up. Keep your legs straight, your back straight and your hands parallel to your shoulders. Try to hold the position for 10 deep breaths.

4. Lean forward

Bring your arms forward, leaning down, keeping your feet firmly on the floor and your back straight. Stay in the position, breathing gently, for about 30 seconds.

5. Leave your legs on the floor and stretch your arms

Drop your bottom down towards the floor, returning to the push-up position you did earlier. Hold the position for 10 deep breaths.

6. Support your belly and chest on your thighs

Sitting on your feet, stretch your arms and body forward, resting your belly and chest on your thighs. Try to put your forehead on the floor and relax for about 30 seconds.

7. Lean back

Kneel down and gently lean back, trying to put your hands on your feet, also relaxing your head with this movement.

8. Elevate the body

Lying on your back on the floor, lift your body. Hands behind your back (about waist height) will support you. Try to stay in the position for about 30 seconds, then slowly lower your spine to the floor until you are lying down again.

9. “Fish Position”

Standing on your back, place your hands under your bottom, palms on the floor. Slide your elbows under you and elevate your upper back a little bit so you can place part of your head on the floor. Stay in the position and breathe for 30 seconds.

10. Relax

This isn’t exactly an exercise, but a way to relax after the moves you’ve done.
Straighten your neck and let your arms relax at your sides. Place your legs about the same width as your hips. Breathing gently, think about relaxing part by part of your body.

Now you know that, with simple yoga exercises, which can be done at home, you can achieve a better quality of life! It’s worth practicing!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.