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Mini Energy-Boosting Yoga Sequences

February 02, 2022 2 min read

The composition of winter’s days—less sunlight and colder temperatures—may demotivate some. Yoga practice, however, is not dependent on the weather or climate.

A consistent practice, moving the body intentionally, generates the brain’s happiness, lubricates the joints, and strengthens the muscles. Here are a few mini-sequences of yoga poses that may boost your energy—mentally and physically.

Sequence: Plank Pose to Downward Facing Dog to Broken Triangle

This sequence builds intensity in an even arc if you perform it slowly while counting breaths.

Start in Plank Pose and hold to the count of 30. Push through your palms with wide fingers. Firm your bottom, thighs, and push through your toes.
Move to Downward Dog and hold for an eight count.
Then, raise one leg back and high.
Slowly swing the raised leg down and into a bent knee position as you move back into Plank. Use your core to tuck the bent knee tight into your chest. Then comes the heat building part: move the bent knee into eight small circles in one direction.
After the last circle, thread the bent knee into Broken Triangle.

Repeat this entire sequence on each side.

Sequence: Tree Pose to Warrior III

Energy Boosting Mini Sequence | Mukha Yoga

Sequence: Plank Pose to Downward Facing Dog to Broken Triangle

This sequence builds intensity in an even arc if you perform it slowly while counting breaths.

Start in Plank Pose and hold to the count of 30. Push through your palms with wide fingers. Firm your bottom, thighs, and push through your toes.
Move to Downward Dog and hold for an eight count.
Then, raise one leg back and high.
Slowly swing the raised leg down and into a bent knee position as you move back into Plank. Use your core to tuck the bent knee tight into your chest. Then comes the heat building part: move the bent knee into eight small circles in one direction.
After the last circle, thread the bent knee into Broken Triangle.

Repeat this entire sequence on each side.

Sequence: Tree Pose to Warrior III

Focus on your breath in a solid Mountain Pose for one minute, then move to Tree Pose, and hold for ten breaths.
Keep the grounded foot engaged while transitioning into Warrior III.
Interlace the fingers and point the index fingers straight ahead. In Warrior III, the stretching comes multi-directional—stretch forward, backward, and downward (through the grounded foot). Keep everything lengthened and tightened for a count of 10 breaths.
Move back to Tadasana to repeat on the opposite side.

Sequence: Downward Facing Dog to Low Lunge

Start in Down Dog and hold for ten breaths.
Transition to Low Lunge (Anjanevasana). Reach and stretch through raised arms, squeeze the inner thighs, and press through the back foot. To build even more heat, create an arch while slightly leaning back with the arms overhead - scooping out the lower back with an expanded chest.
Hold for ten breaths.
Transition back to Down Dog to repeat on the opposite side.

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Mini Energy-Boosting Yoga Sequences

Sequence: Plank Pose to Downward Facing Dog to Broken Triangle

Sequence: Tree Pose to Warrior III

Sequence: Plank Pose to Downward Facing Dog to Broken Triangle

Sequence: Tree Pose to Warrior III

Sequence: Downward Facing Dog to Low Lunge

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