After a very busy travel schedule in July, I’m back in the UK and slowly getting back to some type of routine. I’ve enjoyed myself (probably a little too much) but everyone deserves to live a little. Well that’s my motto.

I’ve been feeling a little sluggish and sometimes overwhelmed with all the items on my to-do list. I often sit at my desk all day so getting up for a quick 10 minute break can help boost my energy levels. These seven yoga poses are my favourite little pick me up to lift my mood and motivation levels. Make sure you warm up with a few sun salutations before jumping into these poses.

UPWARD FACING DOG – URDVAMUKHA SHVANASANA

I love doing upward facing dog when I know I have tension in my belly. I hold a lot of tension in my stomach when I am stressed or rushing.

Follow these steps:

1. From kneeling on all fours, slowing sink the hips toward the floor.
2. Press the palms into the floor, drop your shoulders down and back, pressing the chest forward and lifting the crown.
3. Inhale and lift your thighs and legs off the ground, pressing the top of your feet into the ground whilst engaging mula bandha (lower abdominals).
4. Hold for 1 – 3 breaths and ensure your shoulders don’t creep up to your ears.
5. To release, bend the knees and lift the hips back up to all fours.

BRIDGE – SETU BANDHASANA

This pose energises the body and stimulates the endocrine and nervous systems. So no wonder I feel amazing after holding bridge pose. I also find it helps with digestion.

Follow these steps:

1. Start lying on your back with your feet hip distance apart, sliding your arms along your body, palms facing down. Make sure you can touch your heels with your finger tips.
2. Inhaling, press your feet into the floor lifting your hips up and rolling the spine off the floor. Ensure that your knees stay hip distance apart.
3. Clasp your palms together underneath your body and roll onto the outsides of your upper arms.
4. Press down into your arms and shoulders to lift your hips up higher. Engage the legs and mula bandha to lift the hips up even higher.
5. To release, exhale, releasing the arms and rolling the spine back down, vertebra by vertebra.

UPWARD PLANK POSE – PURVOTTANASANA

After sitting at a desk for the majority of my day, I love doing an upward plank pose to stretch my my chest and arms.

Follow these steps:

1. Start sitting down with your legs straight in front of you.
2. Lay down onto your elbows, like you were at the beach.
3. Place your hands where your elbows were with your fingers facing your feet. 
4. On an inhale, straighten your arms and press into your palms lifting your hips into the air.
5. Hold the pose for 5 breaths and lower your hips to release.

 

WILD THING – CAMATKARASANA

I think this pose looks pretty impressive, but having a dancing background, I find it very easy. Give it a try at home as it’s great for depression and fatigue.

Follow these steps:

1. Start in downward facing dog.
2. From down dog, stack your shoulders above of your wrists in plank.
3. Place your right hand slightly forward of your shoulder and turn onto the side of your right foot.
4. Step your left foot behind you, keep your right leg straight and push your hips up and away from the floor.
5. Scoop your tailbone and use your legs to keep lifting your hips.
6. Curl your head back, lift your left side body and extend your left arm over your head to curve into a backbend.
7. Hold for 5-10 breaths breaths, return to Down Dog and repeat on the other side.
   

HEADSTAND – SIRASANA

Headstand is sometimes referred to as the “King of all yoga poses” as it has loads and loads of health benefits. For me, it helps to shift my perspective (literally) if I’m feeling stuck on a product or a task. If you haven’t tried a headstand before, don’t try it without proper instruction. You need a very strong core and years of practice to ensure your body is ready to take your weight.

Follow these steps:

1. Begin in child’s pose
2. Lift only your head while moving your elbows onto the ground in front of your knees.
3. Wrap your hands around each elbow to ensure you have the right distance between your elbows. Release your hands and clasp your fingers together – your should create a triangle with your elbows and hands
4. Lift your hips up and forward so your head lands into the palm of your hands.
5. Adjust your head so the top of your cranium is directly on the ground and your hands are resting in the back of your head.
6. Plant the balls of your feet into the ground and push so your knees extend up away from the ground and your body is lifted into the air.
7. Slowly walk your feet towards your face. As you walk, your spine will straighten out above your head and you will notice your weight slowly shift from your feet to your elbows. When you can’t walk further, push your elbows into the ground.
8. Lift your feet into the air naturally as all of your weight shifts onto your elbows.
9. Continue lifting up your thighs until they are directly above your abdomen. Your elbows should hold a majority of the weight of your body, not your head or neck.
10. Keep knees bent for now. Tighten abdomen. Remain in this position for 30 seconds. Focus on your balance. When fully balanced, slowly extend lower legs up above the waist.
11. Point your toes. Stay in this position for no more than 3 minutes.
12. To release, come back down the same way you went up and stay in child’s pose for 5 breaths.

Again, make sure you have a proper instruction from a yoga teacher. It also can help practicing close to a wall for extra support while you are learning.

SEATED TWIST – ARDHA MATSYENDRASANA B

Another great pose to wring out toxins in the organs or a sluggish digestion is a seated twist.

Follow these steps:

1. Start seated on the ground, both legs extended cross the left leg over the right, placing the left foot flat on the floor close to the right knee. Then bend the right leg to bring the right heel next to the left hip. If this is too hard, you can keep your right leg straight.

2. Wrap the right hand around the left knee and pull the knee in towards your chest. Press down through the hips and up through the crown to lengthen the spine.

3. Inhale the left hand up and as you exhale reach the arm around your back placing the palm on the floor fingers facing back. Press the arm into the back to keep the back straight. Look over the left shoulder towards the back wall.

4. As you inhale press the hips down and reach the crown up to lengthen the spine.

5. Hold for 3-6 breaths.

5. To release: inhale the left hand up and exhale untwisting the body, facing the front. Repeat other side.

CORPSE POSE – SHAVASANA

Last but not least, I always finish with a couple of minutes in shavasana. All the magic happens in shavasana and it is essential to practice at the end of every yoga session. This posture rejuvenates the body, mind and spirit while reducing stress and tension. I love using a lavender eye bag on my eyes while listening to relaxing music. 

Next time you are feeling a little down or unmotivated, give these yoga poses a try at home. Please make sure you are fit and well before attempting any of the above poses.

What other yoga tips would you like? Would a video be easier for you?

X Phoebe

OUTFIT: Both Sportsbra + Yoga Leggings are from Flybery Sport. Follow them on Instagram for your daily dose of girl power.