10 Minute Energizing Yoga Drill
I never thought about yoga as a form of therapy when I started practicing in 2001, but using today’s lingo, that’s what yoga has been for me. The good news is, it’s not just yoga, but movement in general. Movement renews me. Be it walking, dancing, HIIT workout, or strength training, when I purposely move, feel better about myself, the world around me, and where I’m at in life. I would’ve spent less time feeling down and depressed if I knew this when I was younger. But in many ways, knowing how those dark places feel allow me to appreciate the importance of having mechanisms to pull yourself out.
I do this 10 minute yoga drill for moments when I need a little pick-me-up. I hope it energizes you, the way it does for me. I put together a mix of dynamic and static poses. The release after static poses sends a rush of blood, which if I find energizing. You’ll go through heart openers, balance poses, and moves that will make you feel alive.
There are 15 moves, 3O second active 10 second rest in between.
Knee to chest with leg extension (dynamic)
Low boat
Chair
Down dog to up dog
Low lunge with active arms
Low lunge with active arms left
Side angle
Side angle left
Twisted side angle
Twisted side angle left
Half moon
Half moon left
Camel
Toes pose with hands clasped
Bridge
Minimal Cues
This 10 minute yoga drill is for moments when you need a little pick-me-up. I hope it energizes you, the way it energizes me. Let’s start by lying down on the mat.
Knee to chest with leg extension: Right knee to the chest, then extend the leg so it’s 45 degrees above the ground, keep the leg lifted and repeat the move on the left. Go at your own pace.
Low boat: Lift both legs at 45 degrees above the ground and lift the shoulders off ground with hands extended above the head.
Chair: Both feet on the ground, sit as low as you can, hands above the head, palms facing each other.
Down dog to up dog: Start in down dog. Inhale to up dog. Go at your own pace.
Low lunge: Place the right foot forward next to the hands, left leg straight behind you. Make large circles with your arms.
Low lunge on the left: Place the left foot forward and right leg straight behind you. Place right palm below the neck and the left hand on the lower back, top of the hand touching your back. Switch hands, with the left palm below the neck and right hand on the lower back. Move slowly, deliberately, keeping the legs stable, and the chest open.
Side angle: Right foot steps forward, left leg back straight and the back foot at a 45 degree angle. Chest faces forward. Right hand, can gently rest on the right thigh, or next to the foot. Top left arm extends over the left ear. You know you’re too far down if your chest collapses and starts pointing at the ground. There’s very little weight on the right arm. Legs are carrying most of the load.
Side angle left : Left foot steps forward, Right leg back straight and the back foot at a 45 degree angle. Chest faces forward. Remember to breathe.
Twisted side angle: Right foot steps forward left leg back in a lunge position. On an exhale, take the left elbow and place it outside of the right knee, hands in prayer if that’s accessible. For modification, back knee can be on the ground.
Twisted side angle left: Left foot steps forward right leg back in a lunge position. On an exhale, take the right elbow and place it outside of the left knee. Think of lengthening with your inhales and twisting deeper in your exhales. For modification, back knee can be on the ground.
Half moon: Take the right foot forward next to the hands, and lift the left foot off the ground until your the leg is parallel to the ground. Right hand reaches down, next to the right foot, left hand reaches to the sky, opening the chest. If it helps, you can slightly bend the front knee. If you feel stable with the gaze on the floor, try lifting the gaze to the sky.
Half moon left: Take the left foot forward next to the hands, and lift the right foot off the ground until your right leg is parallel to the ground. Left hand reaches down, a bit forward of the left foot, right hand reaches to the sky, opening the chest.
Camel: Tops of the feet and shins on the ground hips up. To modify, tuck the toes under. Inhale and open the chest as you slowly lean back. Maybe you lean back so much that you touch the feet, but that’s not the goal. Keep pushing the hips forward, as you use the power of the legs, to lift up the chest
Toe’s pose with hands clasped: Curl the toes under and sit back on the toes, knees on the floor. Clasp the hands behind you. Let’s energize our feet. You can always move forward to give the toes a break.
Bridge: Lie down on your back feet on the ground parallel to each other and as close as you can get them to the hips. Inhale push the floor away with your legs and shoulders. This should open up the chest.