15-Minute Workout: Energise With Yoga
Namaste your way into the day.
Studies show that doing yoga reduces fatigue and adjusts the hormone cortisol – too little of which can zap your energy.
“This sequence engages your core and energises your system from the inside out,” says yoga teacher Tara Stiles. The poses also require balance, which sharpens your focus, as well as lots of deep breaths, which increase your oxygen intake to help you feel more alert. Do each of these moves in order, holding the poses for 10 deep breaths. repeat the sequence on the other side and continue alternating until you’ve done the routine three times on each side. You can download the PDF version and print out the workout below.
Modified Down-dog Split
Start in a push-up position, lift your hips and move into downward dog. Take five breaths. Raise your right heel towards the ceiling as high as you can, then slowly lower your left forearm to the floor. Keep both palms flat on the floor.
Straighten your left arm and put your right foot between your hands. Shift your weight onto your right foot as you raise your left leg. At the same time, raise your torso until it’s parallel to the floor and reach your arms forward.
Modified Half-moon Arch
Place hands on the floor beneath your shoulders. Rotate your hips to the left and raise your left arm towards the ceiling. Bend your left knee back and reach your left hand behind you to hold your foot.
From half-moon arch, turn your hips and shoulders back towards the floor, then use your core muscles to roll your body up to standing. place the sole of your left foot on your right inner thigh. Lift your arms up above your shoulders.