Diligent workers. Commuters. Socialites. Athletes. New moms. New dads. Seasoned moms. Seasoned dads. These very different profiles have one thing in common: whoever you are, and wherever you live, chances are you’re not getting enough sleep.
This is why so many of us (including myself) have succumbed to our ever-double-edged coffee cravings to survive the work day. Remember, one of the ways to become a morning person is to get the amount of sleep that makes you feel good (whatever the number of hours may amount to). Alas, sometimes that just isn’t accessible. Rather than turning to 8 cups of joe when you should have had 8 hours of rest, allow me to introduce to you a more natural fatigue-fighting remedy: yoga.
Yoga has the power to unblock energy channels, delivering the stamina you need to overcome the trance of exhaustion. Linking breath and movement increases the level of prana, the yogi word for life force, in the body. There are certain yoga poses that stimulate the brain and increase oxygenation of the blood to add a caffeine-esque zing to your day.
So, if you’re tired as all get out and trying not to turn into a 3-cups-plus coffee addict, try these energy-boosting poses…
1. Legs Up The Wall
Although legs up the wall pose has the reputation of being calming and relaxing, it is also a pose you can rely on when you’re exhausted. Increasing blood flow to your brain has an energizing effect, and inverting also stimulates creativity.
This is a great pose to do when: you’re too exhausted to generate new ideas, but you have 2 hours of work left to do.
How to:
► Start by sitting with your left side against a wall.
► Gently turn your body to the left, lie down with your shoulders and head flat on the floor, and put your legs up on the wall.
► Scoot your buttocks closer to the where the wall meets the floor by shifting your weight from side-to-side.
► Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.
2. Bridge Pose
This pose allows energy to circulate in your body. Because finding both strength and ease are required for this pose, bridge also stimulates focus. Draw your attention inward to connect with the feeling of vitality flows through your body.
This is a great pose to do when: you’re feeling too unmotivated to accomplish your to do list.
How to:
► Start lying on your back. Bend you knees and plant the soles of your feet directly in front of your hips, toes pointing straight forward. Draw your shoulder blades down your back, feeling the “tucking” motion as your heart opens.
► Engage your core, drawing your belly button toward your spine.
► With your arms straight and parallel to the sides of your torso, begin to press them into the floor.
► On an inhale, allow your hips to rise toward the ceiling, creating space beneath you. Hold in this elevated position for five breaths.
► To release, slowly roll down one vertebra at a time and repeat for three slow cycles.
3. Forward Fold
Folding forward energizes the body by elongating the spine, stimulating the nervous system and increasing blood flow to the brain. It’s also a great stretch for the hamstrings and low back, ridding us of that “stickiness” feeling that plagues us when we are fatigued.
This is a great pose to do when: you’re feeling lethargic as you get your workday started, or after you’ve been sitting for a long period of time.
How to:
► Begin standing with your hands on your hips.
► Exhale as you bend forward at the hips, letting the crown of your head hang down toward the floor. (You can modify this stretch by bending your knees).
► Slightly lift and lengthen your torso with each inhalation. Release deeper into the pose with each exhalation. Let your head hang and remain in the posture for up to one minute, ensuring you’re taking deep, slow breaths.
► On an inhale, gently roll your spine and come back up to standing.
4. Camel Pose
This pose focuses on opening your front body and heart chakra. Camel pose synergizes and activates the flow of energy flow through your limbs. While in this posture, breathing deeply will refresh the mind and clear out the tiring, stale air in your lungs.
This is a great pose to do when: your lack of sleep has caused you to feel temperamental, withdrawn, defensive, or overly critical toward others.
How to:
► Start kneeling on your yoga mat with your knees directly beneath your hips. (Fold your mat once more underneath your knees for extra support).
► Plant your shins and the tops of your feet firmly on the floor. Place your palms on your sacrum for lower back support.
► Take a deep inhale, engage your core, and start to lean back. Beginners, stay here. For a deeper heart opener, start to reach your hands behind you and place them on your heels, drawing your shoulders back and down to open your heart.
► Drop your head slightly back, maintaining its alignment as an extension of your spine.
► Take 5 deep, cleansing breaths and slowly come out of the pose by pushing your hips toward the floor, engaging your core, and leading with your heart to move forward to kneeling position. Your head should come up last.
5. Salute the Sun
If you have a little bit more time to devote to gaining energy (more power to you), try saluting the sun. Sun salutations involve the most prominent energizers: heart openers, back bends, and forward bends.
This is a great sequence to do when: you’re in last-resort, must-get-through-this-day mode.
How to: Learn the full sequence here.
©Emily Hudson, WorldLifestyle
This is why so many of us (including myself) have succumbed to our ever-double-edged coffee cravings to survive the work day. Remember, one of the ways to become a morning person is to get the amount of sleep that makes you feel good (whatever the number of hours may amount to). Alas, sometimes that just isn’t accessible. Rather than turning to 8 cups of joe when you should have had 8 hours of rest, allow me to introduce to you a more natural fatigue-fighting remedy: yoga.
Yoga has the power to unblock energy channels, delivering the stamina you need to overcome the trance of exhaustion. Linking breath and movement increases the level of prana, the yogi word for life force, in the body. There are certain yoga poses that stimulate the brain and increase oxygenation of the blood to add a caffeine-esque zing to your day.
So, if you’re tired as all get out and trying not to turn into a 3-cups-plus coffee addict, try these energy-boosting poses…
1. Legs Up The Wall
Although legs up the wall pose has the reputation of being calming and relaxing, it is also a pose you can rely on when you’re exhausted. Increasing blood flow to your brain has an energizing effect, and inverting also stimulates creativity.
This is a great pose to do when: you’re too exhausted to generate new ideas, but you have 2 hours of work left to do.
How to:
► Start by sitting with your left side against a wall.
► Gently turn your body to the left, lie down with your shoulders and head flat on the floor, and put your legs up on the wall.
► Scoot your buttocks closer to the where the wall meets the floor by shifting your weight from side-to-side.
► Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.
2. Bridge Pose
This pose allows energy to circulate in your body. Because finding both strength and ease are required for this pose, bridge also stimulates focus. Draw your attention inward to connect with the feeling of vitality flows through your body.
This is a great pose to do when: you’re feeling too unmotivated to accomplish your to do list.
How to:
► Start lying on your back. Bend you knees and plant the soles of your feet directly in front of your hips, toes pointing straight forward. Draw your shoulder blades down your back, feeling the “tucking” motion as your heart opens.
► Engage your core, drawing your belly button toward your spine.
► With your arms straight and parallel to the sides of your torso, begin to press them into the floor.
► On an inhale, allow your hips to rise toward the ceiling, creating space beneath you. Hold in this elevated position for five breaths.
► To release, slowly roll down one vertebra at a time and repeat for three slow cycles.
3. Forward Fold
Folding forward energizes the body by elongating the spine, stimulating the nervous system and increasing blood flow to the brain. It’s also a great stretch for the hamstrings and low back, ridding us of that “stickiness” feeling that plagues us when we are fatigued.
This is a great pose to do when: you’re feeling lethargic as you get your workday started, or after you’ve been sitting for a long period of time.
How to:
► Begin standing with your hands on your hips.
► Exhale as you bend forward at the hips, letting the crown of your head hang down toward the floor. (You can modify this stretch by bending your knees).
► Slightly lift and lengthen your torso with each inhalation. Release deeper into the pose with each exhalation. Let your head hang and remain in the posture for up to one minute, ensuring you’re taking deep, slow breaths.
► On an inhale, gently roll your spine and come back up to standing.
4. Camel Pose
This pose focuses on opening your front body and heart chakra. Camel pose synergizes and activates the flow of energy flow through your limbs. While in this posture, breathing deeply will refresh the mind and clear out the tiring, stale air in your lungs.
This is a great pose to do when: your lack of sleep has caused you to feel temperamental, withdrawn, defensive, or overly critical toward others.
How to:
► Start kneeling on your yoga mat with your knees directly beneath your hips. (Fold your mat once more underneath your knees for extra support).
► Plant your shins and the tops of your feet firmly on the floor. Place your palms on your sacrum for lower back support.
► Take a deep inhale, engage your core, and start to lean back. Beginners, stay here. For a deeper heart opener, start to reach your hands behind you and place them on your heels, drawing your shoulders back and down to open your heart.
► Drop your head slightly back, maintaining its alignment as an extension of your spine.
► Take 5 deep, cleansing breaths and slowly come out of the pose by pushing your hips toward the floor, engaging your core, and leading with your heart to move forward to kneeling position. Your head should come up last.
5. Salute the Sun
If you have a little bit more time to devote to gaining energy (more power to you), try saluting the sun. Sun salutations involve the most prominent energizers: heart openers, back bends, and forward bends.
This is a great sequence to do when: you’re in last-resort, must-get-through-this-day mode.
How to: Learn the full sequence here.
©Emily Hudson, WorldLifestyle
