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Boost Your Energy + Metabolism in 5 Minutes of Power Yoga

By July 1, 2018workout

Boost Your Energy + Metabolism in 5 Minutes of Power Yoga

How would you like to rev up your metabolism and increase your energy in only 5 minutes? Good news:  I’m going to show you how with this incredible power yoga routine!

I created this for when I need a quick energy and metabolism boost but don’t want to sit through a long yoga class. I’m all about being more efficient with my time, and this delivers on that.

This routine is for all levels, you may modify to make it fit your skill level, and modification suggestions are given.

Now, let’s get into the workout!

READ MORE BELOW

EQUIPMENT + OVERVIEW
EQUIPMENT //
+   Exercise/Yoga Mat *valeo yoga mat link*****
WORKOUT STRUCTURE //
This yoga routine will promote increased energy, boost metabolism, and improved mobility; the perfect way to start your day! Feel free to incorporate this at the end of your workouts as well to stretch and improve core strength. Take your time and modify positions as needed, yoga is a marathon not a race so take it at your own pace.

 

WORKOUT DETAILS

Duration  5 min   |   Type  yoga, stretching, mobility
PRINTABLE 5 MIN POWER YOGA ROUTINE //



20-30 seconds per movement with 10 second active recovery as you switch positions. Complete once through.
  • Downward Dog
  • Forward Lunge to Chest Opener
  • Star to Triangle Twist
  • Lunge Hold to Twist
  • Jump Lunge Switch
  • Plank Vinyasa Flow
  • Child’s Pose with Arm Circles
  • Strong Finish

BREAKDOWN //

MOVE 1 // DOWNWARD DOG

From standing, bend over so your hands and feet are placed on the floor about 3 feet apart from each-other. Make sure your hands and feet are also about hip and shoulder width apart. To increase difficulty, place feet flat on the floor. To decrease difficulty, slightly bend knees and lift heels. To warm up your legs bend them slightly as if you are walking, this will help warm up your legs and loosen your hips.

MOVE 2 // FORWARD LUNGE TO CHEST OPENER

Step 1 //

From the Downward dog position, lunge one leg forward to land between your hands. Take your arm from the same side and place is on the inside of your leg while reaching the opposite hand straight towards the ceiling. This will help opening your chest. Make sure to keep your front leg bent at 90 degrees and back leg straight with your foot facing to the side.

Step 2 // 

Taking the opposite arm of your leg, cartwheel it back and place on your back legs knee/shin (whichever is most comfortable) as your other arm reaches for the ceiling. Repeat this move cartwheeling your arms back and forth 8-10 times to fully open your chest and stretch your sides.

Step 3 // 

Once 8-10 movements are completed, end with your opposite arm forward and same side arm on the floor just as you started. To increase difficulty, reach both arms up as you lean towards your front leg. Palms facing together as if you are holding a volleyball. Make sure to flex and engage your core to help stabilize your body. Hold for 10 seconds.

MOVE 3 // STAR TO TRIANGLE TWIST

From Movement 2 stand up straight so your body is facing forward with hands outstretched at each side as if to create a star. Taking the opposite arms from the leg you had lunged forward first, reach to touch the opposite leg in a twist. Repeat this star to twist movement 8 times.

MOVE 4 // LUNGE HOLD TO TWIST

Step 1 //

 Twist your body to a forward lunge, hands reaching for the ceiling with fingers interlaced together. Keep your eyes looking at your hands.
Modification: Increase difficulty by leaning backwards more.

Step 2 //

From the top of this position you are going to twist to face your front leg, sit into the lunge, and touch your opposite elbow to your front knee. Repeat this movement from the top 8 times.

Step 3 //

Finish Step 2 with your elbow touching your knee. Release your hands so your opposite arm can reach the floor as your other arm reaches straight up for the ceiling, let your eyes follow upward with your arm. Hold for four deep breaths.

MOVE 5 // JUMP LUNGE SWITCH

Place both hands back on the floor on either sides of your front leg, then, jump your legs to switch lunge side.

MOVE 6 // PLANK VINYASA FLOW

Meet in downward dog, walk your legs back and forth to stretch out your calves and legs. Next, move your body into a high plank, remember to engage your core. Bring your body down (like a pushup) to a low plank, the key is not to let your body touch the floor here. Next, push your head and chest upwards looking towards the ceiling and flow back into downward dog. Repeat this movement 2-3 times.

MOVE 7 // CHILD'S POSE WITH ARM CIRCLES

Sit on your feet and bend forward, reach your arms in front of you. Start circling your arms as if you were swimming to stretch your shoulders and arms. Complete 8-10 arm circles on each side. Finish by reaching forward as far as you can.

MOVE 8 // STRONG FINISH

From child’s pose, slowly roll your body up, one vertebrae at a time until you are on your knees. Circle your arms upwards as you inhale, reaching towards the ceiling with one last stretch, then exhaling then back down to meet together over your heart.

You did it! Don’t you feel energized and ready to take on the day? I know I sure do. Which move made you feel the most powerful? Remember that feeling as you take on any challenges throughout your day today!

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