11 Easy Yoga Exercises to Boost Your Energy

As we hear about yoga, we think of relaxation right away, but know that some of your movements can be great energizers too!

Yoga is a philosophy with practices for self-knowledge. These practices help us gain new insight into our body and mind, more in line with true needs. Does the awareness gained through regular practice help us make decisions that lead us toward 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 practice for free, all over Brazil.

Maria Cabral explains that Hatha Yoga is the arm of Yoga linked to psychophysical postures, is also the most widespread branch in the West. "The constant practice of Hatha Yoga (whatever the method chosen) ensures the flexibility of the spine, which is directly linked to our longevity and quality of our energy," he says.

Breathing exercises are important and efficient practices for body and mind balance. And Hatha Yoga offers a rich menu of these exercises that can be real pharmacies for balance of body, mind and emotions. Some help us calm and concentrate the mind (they are excellent for preparing for meditation), others help us to energize and purify the body?

Within this proposal, Maria Cabral cites Sattva Yoga, a method developed by Chilean professor Gustavo Ponce, as a great option for energizing the body.

As Maria Cabra explains, Sattva Yoga has a simple and excellent sequence for energizing the body as well as helping to activate the digestive system (very important today with so many women with digestive issues and a tight bowel). Check it step by step:

1. Sit on your heels comfortably (can be on a folded blanket so as not to hurt your knees). Close your fingers with your thumbs in the middle, making a fist, place your clenched hands on your belly between the floating ribs and the iliac crests, and lay your torso on your legs with your head toward the floor. Keep breathing slowly and deeply for 20 breaths.
2. Raise the trunk and begin a cycle of kaphalabhati (brilliant skull breathing), which consists of exhaling vigorously, as if you are blowing your nose and letting the inspiration happen naturally. Keep the same pace between breaths and count 30 repetitions.
3. After finishing the kaphalabhati cycle, exhale the air completely, making sure that the lungs are completely empty. With your lungs breathless, 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 posture, with your hands clenched at your abdomen and your forehead relaxed on the floor for another cycle of 20 breaths.
5. Repeat the entire sequence three times and, after the last cycle, lie flat on your back with your body fully relaxed for five minutes so that the body can absorb 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 a problem with the knees or ankles, the first posture should not be maintained and the whole sequence can be done in the sitting posture with the legs crossed, preferably with the hamstrings resting on a cushion ?, explains Maria Cabral.

More yoga exercises to do at home

Below you will find a sequence of 10 other simple movements 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, about the width of your hip. Bring your hands in "prayer position" in front of your chest, and focus on the breath: gently inhale and exhale. Take the time to set aside all your tensions and focus on the activity you are doing.
Once you are feeling calm and centered, raise your hands, still in prayer, over your head. Tilt your head back slightly as if looking at the sky. Remember to keep your back straight! Hold yourself in this position by taking about 10 deep breaths.

2. Fold body down

Take your hands out of the prayer position, then bring your arms and whole body down, allowing it to be parallel to your legs.Bring your hands up to your ankles and stay in 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 flexion. Let your legs straight, your back straight and your hands parallel to your shoulders. Try to stay in position by counting 10 deep breaths.

4. Lean forward

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

5. Leave your legs flat on the floor and straighten your arms

Drop your bottom down toward the floor, returning to the bending position you previously did. Hold for 10 deep breaths.

6. Support belly and chest on thighs

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

7. Lean back

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

8. Raise the body

Lying on your back on the floor, raise your body. The hands on the back (about waist level) will support you. Try to stay in position for about 30 seconds, then slowly turn your spine to the floor until you are lying down again.

9.? Fish Position?

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

10. Relax

This is not exactly an exercise, but a way to relax after the movements you have made.
Straighten your neck and let your arms relax at your side. Place your legs about the same width as your hips. Breathing softly, think of relaxing part of your body.

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

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