A Brilliant Energizing Yoga Flow to Do When You’re Tired

Yoga has amazing benefits, improving physical to mental health exponentially. This energizing yoga flow is perfect for when you’re tired and need a boost!

Yoga is good for the body and mind – source

Check out this 10-minute energizing yoga flow and start making health a habit today! Small changes and adjustments make all the difference.

What is Yoga

Yoga is an ancient discipline that involves controlled movement, breathing, and meditation. In modern times, yoga has become something that helps promote physical and mental health due to daily practice.


The benefits of yoga are both physical and mental. Yoga is akin to a moving meditation. Some physical benefits are improved strength, balance, posture, and flexibility. You also gain more control of your body and breathing. Yoga may also help to reduce inflammation caused by disease.

Mental wellbeing benefits include reducing stress, promoting inner peace, and controlling negative thoughts. Yoga also helps to reduce various forms of anxiety, like social anxiety and phobia-related anxiety. Furthermore, yoga tends to improve the quality of sleep, reduce insomnia, help raise self-esteem, and improve heart and bone health.

Calming Vs Energizing Yoga

Different yoga routines offer different benefits to the body and mind. A routine that is more calming (restorative yoga) requires less concentration and energy than a routine that is more high energy (power or vinyasa flow yoga).

10-Minute Energizing Yoga Flow

Here is a super quick 10-minute energizing yoga routine that is sure to leave you refreshed and motivated to take on the day! Take a few deep breaths, get on the mat, and begin.

Mountain Pose

Stand tall, shoulders back, eyes closed, arms relaxed by your side. Take a few deep, calming breaths. Mountain pose is a powerful position of neutrality. Feel as if there is a string holding your posture upright, from the top of your head, all the way down to your feet.

Upward Salute

Now, take a deep breath in and reach your hands upward to the sky. Allow your eyes to follow your hands upward. Reach with every part of your body, feeling the stretch in your torso. Wiggle your fingers, flex your hands, and breathe in this pose for a bit.

Forward Fold

Now while keeping your legs straight, dive down, reaching towards the ground. Allow your hands to guide your gaze to the floor. Try to keep your back neutral, and take a few deep breaths in this pose. You can shift your weight from one leg to the other, bending one knee, and feeling the stretch in your hamstrings. You can also let your upper body go limp, relaxing all your weight down for a few breaths.

Plank Pose

Now, plant your palms on the ground, keep your elbows locked, and stretch your legs out behind you, placing your toes on the ground. Hold your body up in a plank pose. Make sure you are engaging the core as this is a full-body movement that requires strength. Try to hold this for a couple of breaths.

Upward Dog

Next, slowly lower your hips to the ground, breathing in, and stretching your back. Tilt your head towards the ceiling and come into an upward dog pose. This is a great position to engage the core, and back, and open the chest.

Downward Dog

From upward down, you are going to want to take a few breaths and then lift your hips to the ceiling, keeping your palms and toes planted on the ground. Downward dog is a good pose for full-body engagement, and it stretches the hamstrings well. Try to stretch your heel toward the ground for a deeper stretch. Make sure your arms are straight and try not to lock your knees.

Warrior 1

From downward dog, reach your left leg up the ceiling, then swing it forward, placing it between your palms. Rise up into a lunge, keeping your body facing forward, and reach your arms up to the ceiling. This is Warrior 1. 

Warrior 2 

Next, move your right arm towards the back foot, shifting your back foot so that your toes face right too. Keep your gaze towards your left hand and reach your left hand in front of you. Your arms should be parallel with the ground, your front knee bent at a 90-degree angle. This is Warrior 2. Take a few deep breaths in this pose.

Transition to the Other side

From Warrior 2, move back into Warrior 1, then plant your palms on the ground and go into a plank. Hold this plank for a few seconds, then place the other leg, the right one, in front of you. Do Warrior 1 and Warrior 2 with the other leg forward. 

After you finish, come back to the mountain pose and take a few deep breaths. You should feel energized and ready to face the day!

Yoga Tips for Beginners 

Yoga can seem a bit intimidating if you’re a beginner. Here are some simple tips that can help make you comfortable with the ancient practice!

  • Take it slow – you don’t have to worry about getting everything right, about placing your feet perfectly, or about flexibility. Take it slow and with time, you will improve naturally.
  • Do it daily – yoga is very beneficial if you make it a habit. Set aside a time daily, about 10 to 30 minutes, and get moving!
  • Sync movement and breath – it may be a bit tricky at first, but syncing up breaths and movements can make yoga even more beneficial to the mind and body. Move slowly between each pose and try it out!

The Takeaway

Energizing yoga can be a great way to boost your mood and get you ready for the day! Try this 10-minute routine and watch how mental and physical wellness improves a little bit each day.

Remember that health starts from within, so eat well, work out daily, and take care of your mental wellbeing. Don’t forget about microbiota health too! The microbiota affects the entire body, from metabolism, muscles, and immune system to digestion and more! Get all the resources you need about microbiota health for free here!

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