Before anything else…CONGRATULATIONS! You’re almost done with the 28-Day Refresh! And we are hoping that you’ve noticed some differences. It’s great when your clothes start to feel a little looser, but where I noticed the biggest change was in my energy levels – they got a huge bump! To celebrate that, here are 3 energizing yoga poses that you can channel that energy into, and maybe boost it even more. Or if you’re looking for a full sequence of poses to flow through, check out this video from yogi Jason Crandell.
Utkatasana (Chair Pose)
Description: Beginning from standing with feet together, bend deeply into knees and reach arms upward. Squeeze thighs together and shift your weight to your heels so that you can just see your toes. Reach your tail bone down and activate your lower abdominals to straighten out your lower spine, and pull your heart up.
* Stretches the chest and shoulders
* Strengthens the legs, back, and ankles
* Stimulates the heart and diaphragm
* Reduces flat feet
Adho Mukha Svanasana (Downward Facing Dog)
Description: Beginning on all fours, place the hands under the shoulders and knees under the hips, Curl the toes down under and lift the hips towards the sky as the legs straighten. Encourage your heels to come down to the earth, pressing firmly into the palms. Reach the tail bone up to the sky, and press your chest towards your thighs. Engage your triceps and work on spinning your upper arms in towards your face.
* Strengthens the legs and arms
* Improves digestion
* Stretches the hamstrings, calves, and shoulders
* Helps relieve headaches, insomnia, back pain, fatigue, and the symptoms of menopause
* Energizes the body
* Calms the mind while relieving mild depression and stress
* Therapeutis for asthma, flat feet, sciatica, high blood pressure, and sinusitis
Vrksasana (Tree Pose)
Description: From standing, find a spot 5-6 feet in front of you that’s not moving to focus your gaze, and place the right foot so that the right heel rests on the left ankle (like a kick stand). Press the ball of the right foot into the floor, and externally rotate your knee to the right. To take it a step further, raise the right foot to the calf, pressing the foot into the calf, calf into the foot. To take it even deeper, take your right foot up to your left inner thigh, using your hands to help you get it there. Press the foot firmly into the thigh, and the thigh into the foot. In any of these 3 variations, keep the hip of your standing leg activated, pulling it in and up, and extend your spine up. Root your standing foot into the ground, spreading your toes wide, while you focus on opening your right knee out further. Keep your hands palms together at heart center, or raise them up to the sky, with your gaze following. Take a few breaths, then release your foot down and switch sides.
* Strengthens and tones the muscles of the legs, spine, arms, and abdominals
* Improves a sense of balance
* Improves concentration
* Relieves sciatica