10-Minute Power Yoga to Energize Your Day

"This 10-minute power yoga flow is designed to energize you for whatever comes in the day ahead. It's a fast-moving morning session that crams a lot of strengthening for your shoulders, back, and core into a short amount of time. The idea is to challenge yourself as much as you can during your yoga for energy practice to set yourself up to continue with that mindset throughout your day."

"You'll be bearing a lot of weight in your hands during the rest of the practice, so you can give your wrists a break as you take a seated variation of Cat and Cow. Begin either kneeling and sitting back on your heels or sitting cross-legged. Bring your arms straight in front of you and bend your elbows 90 degrees. As you inhale, take your arms wide in a cactus shape and lift your chest."

"As you exhale, round your back, tuck your chin toward your chest, and bring your elbows together. So inhale to open as you keep the elbows lifted and exhale as you round and pull your belly button toward the spine. Take a few more seated Cat and Cow like this. Seated Wrist and Forearm Stretches Still sitting, reach your arms toward the ceiling, spread your fingers wide, and open and close your hands as fast as you can."

A fast-paced 10-minute power yoga flow energizes the body and cultivates a resilient morning mindset through concentrated strengthening for shoulders, back, and core. The sequence asks for challenging effort in Hovering Tabletop, Plank, High Lunge, and twisting movements to build stamina and focus for the day. No props are required, though blocks may be used where helpful. Begin with a seated Cat-Cow variation to reduce wrist strain while mobilizing the spine. Add wrist and forearm activations with rapid finger movements and a seated side stretch to lengthen the sides and prepare the upper body.

Read at Yoga Journal