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Everyone gets tired. Whether you work in an office or take care of kids at home, it’s hard not to feel exhausted by the time the day is over. Many turn to morning coffee or late-night energy drinks to get an energy boost. But caffeine only helps you so much before letting you crash back down to exhaustion that’s worse than when you started. So why not try a healthier source of energy? Longevity Live Paid Post.

For example, healthy food and energy-boosting supplements can give you strength without making you feel worse in the long run. And, believe it or not, healthy exercise like yoga can make you feel more rejuvenated as well. So here are 7 powerful yoga poses that can help you get through the day. Before trying them out, make sure you warm up a little bit by waving and wiggling your limbs in the air.

Let’s get started.

Sun Salutations

If you’ve ever done yoga before, you’ve probably been introduced to sun salutations. They’re the backbone of many yoga routines.  To perform one, start in a standing position and reach your arms up high in the air as you breathe in. Then slowly bring your arms out and down in a circle as you reach down to the ground. Exhale as you bend at the waist and dip your torso. 

Let yourself hang down like this for a few breaths. From there, you can slowly come back up as you reach your arms out and up again. By matching your breath to your movement, you boost your oxygen metabolism.

Rocking forward fold

Rocking Forward Fold

To do a rocking forward fold, start standing with your feet hip-width apart. Then bend your knees slightly and fold over so your belly is resting on your thighs. 

Clasp your elbows with the opposite arm’s hand and gently sway a little from side to side. Really let your back and legs feel the stretch. Remember to breathe in and out deeply. Sway for about 30 seconds and then come back up or go straight into our next move.


The plank is a common position you see even outside of yoga. It’s great for strengthening your core and leaves you feeling more powerful. To do a plank, lie on the ground with your face down. Then prop yourself up on your forearms with the elbows bent. Hold your hands together if you like and keep your whole body straight.

Only your arms and feet should touch the ground. Keep everything else lifted. To get the most out of it, hold the plank for as long as you can. 

Downward Dog

When you’re done planking, relieve the stress on your arms and core by going into a downward dog position. 

To do this, get on all fours with your hands and feet. Then lift your glute to the air by moving your hands and feet closer together, each shoulder-width apart.
Keep a slight bend in your legs, breath slowly, and hold for 30 seconds. 

Upward Dog

When you’re done with downward dog, you can move right into upward dog. For this move, lie face-down on the floor. Then place your hands on the ground next to your body and point your fingers forward. Lift your torso and straightened legs off the ground and then draw your shoulders back and your chest forward. 

You should feel this stretch really open up your chest and put pressure on your arms.

Yoga poses
Photo by Sonnie Hiles on Unsplash

Chair Pose

Next up, we have the chair pose. It can be difficult to do at first, but it will give you a boost of confidence like none other when you master it. 

Start standing with your feet together. Lower into a seated position so your torso forms a right angle with your thighs. Then reach your hands overhead with your arms straight and your palms facing each other. Keep your head lined up with your arms, looking slightly down.

It won’t take long to feel the burn in your legs. Holding an air chair position like this is great for your thighs. Hold it for 30-60 seconds if you can.

Bow Pose

Our last move is the bow pose. This one may be a little advanced for some, but don’t worry. With a little persistence, you’ll master the move in no time.

To do the bow pose, lie on the ground with your stomach down. Then bend your legs and lift your feet up off the ground. Reach back with your arms and try to hold your heels with your hands. Then lift your head up high and press your stomach to the ground. 

This is a deep backbend that will help improve your posture and make your back feel better during the day. Hold it for 3-5 slow breaths and then release your ankles so you can gently fall back to the ground. Repeat these yoga poses throughout the day whenever you feel yourself getting drowsy or sluggish and need a pick-me-up. They’ll make you feel better in no time.

Photo by madison lavern on Unsplash

Em Sloane

I am an introverted nature lover, and freelance writer. I love sharing new insights on how to live a healthier life using nature's gifts. Be kind. Be generous. Love. Peace. Humanity.

The content in this editorial is for general information only and is not intended to provide medical or other professional advice. For more information on your medical condition and treatment options, speak to your healthcare professional.