8 Yoga Poses to Boost Energy
June 26, 2025
Hectic, busy lifestyles are the norm these days, and most of us wish we had the energy to check a few more things off our to-do lists each day. When you add a lack of sleep and chronic stress to the mix, it’s no surprise that many of us turn to caffeine and sugar to get through that afternoon slump.
But there’s actually a natural alternative that will provide long-lasting energy while helping you manage all that stress at the same time. Yoga can have an invigorating effect on the mind and body, combatting both mental and physical fatigue.
In this article, we’ll highlight five yoga poses that can help you feel more awake and energized all day long.
Why Yoga Boosts Energy
Yoga is not only about stretching. It’s a complete system that helps improve energy flow and balance in the body. When you move and breathe with awareness, you stimulate the nervous system, open the lungs, and release tension from the muscles.
Regular practice can help you:
Improve posture and increase lung capacity
Stimulate blood circulation and digestion
Calm the mind and reduce stress fatigue
Strengthen the core and improve overall stamina
Create a feeling of lightness and focus
Whether you have five minutes or thirty, these poses can help bring more energy into your daily life.
8 Yoga Poses to Practice Daily for More Energy
According to Dr. Jill Blakeway, author of Energy Medicine and founder of The Yinova Center Acupuncture, our energy, or life force, can become stagnant or blocked. This is often due to stress, lack of sleep, illness, injury, or a variety of other factors.
Practicing these five yoga poses every day will help your life force you to flow more naturally, improving focus, physical energy, and emotional stability.
It’s a good idea to warm up your spine with a few Cat and Cow poses before moving into the more intense sequence below.
1. Mountain Pose (Tadasana)
Benefits:
A simple but powerful pose that improves alignment, strengthens your legs, and helps you feel grounded and awake.
How to do it:
Stand tall with feet hip-width apart
Press your feet firmly into the floor
Lift your chest and lengthen your spine
Relax your shoulders and breathe deeply
Tip:
This pose looks still, but it builds focus and balance. Practice it before other poses to center your body and mind.
2. Warrior II (Virabhadrasana II)
Benefits:
Builds strength, confidence, and stamina. This pose engages the legs, opens the hips, and activates your core muscles.
How to do it:
Step one foot back and bend your front knee
Keep your back leg straight and strong
Stretch your arms out to the sides
Gaze over your front fingertips
Tip:
Keep your breath steady and feel the strength of your legs grounding you. Warrior II helps awaken both physical and mental energy.
3. Tree Pose (Vrksasana)
Benefits:
Tree Pose brings focus and calm while improving balance. It strengthens your legs and helps you feel grounded and centered.
How to do it:
Stand tall and shift weight onto one foot
Place the sole of your other foot on your inner calf or thigh
Bring your palms together in front of your heart
Keep your gaze on a steady point
Tip:
Balance is easier when you keep your breath slow and calm. Try holding the pose for 30 seconds on each side.
4. Downward-Facing Dog (Adho Mukha Svanasana)
Benefits:
One of the best poses for an instant energy lift. It stretches the whole body, releases tension from the back, and sends fresh blood to the brain.
How to do it:
Begin on hands and knees
Tuck your toes under and lift your hips high
Keep your spine long and press your heels down gently
Spread your fingers wide and breathe deeply
Tip:
If your hamstrings feel tight, bend your knees slightly. Focus on keeping your spine long instead of forcing the heels down.
Also read: Why Yoga Sequencing Matters For Your Practice Flow
5. Triangle Pose (Trikonasana)
Benefits:
This pose opens your chest, stretches your spine, and improves balance. It helps release tightness from the hips and shoulders, which often causes fatigue.
How to do it:
From Warrior II, straighten your front leg
Reach your front arm forward and place your hand on your shin or a block
Extend your top arm toward the sky
Keep your chest open and gaze upward
Tip:
Engage your thighs and keep your torso long. Feel the expansion in your chest and breathe fully.
6. Bridge Pose (Setu Bandhasana)
Benefits:
Bridge Pose opens the heart and lungs while stimulating circulation. It strengthens your back, glutes, and legs, helping to improve posture and confidence.
How to do it:
Lie on your back with knees bent and feet hip-width apart
Press your feet and arms into the floor
Lift your hips gently toward the ceiling
Clasp your hands under your back for support
Tip:
Focus on lifting through the chest instead of pushing from the lower back. You can place a yoga block under your hips for support and relaxation.
7. Camel Pose (Ustrasana)
Benefits:
An energizing backbend that stretches the front of your body and stimulates your heart and throat centers. It also helps improve posture and emotional release.
How to do it:
Kneel on your mat with knees hip-width apart
Place your hands on your lower back
Slowly lift your chest upward, allowing your head to drop gently back
Keep your thighs pressing forward
Tip:
Move slowly and breathe deeply. If you are new to backbends, keep your hands on your hips for support instead of reaching for your heels.
Also read: Improving Flexibility with Yoga: A Beginner’s Guide
8. Chair Pose (Utkatasana)
Benefits:
Builds power in the legs, glutes, and core while stimulating the heart and lungs. It’s great for waking up your whole body.
How to do it:
Stand tall and bring your feet together
Bend your knees as if sitting back in a chair
Raise your arms overhead, keeping your chest lifted
Draw your belly in and hold for a few breaths
Tip:
Keep your weight in your heels and breathe steadily. Feel the heat building in your legs and core as your energy rises.
Frequently Asked Questions About Yoga for Energy
What are the best yoga poses to boost energy?
Some of the best yoga poses to boost energy include Mountain Pose, Downward-Facing Dog, Warrior II, Triangle Pose, Bridge Pose, Camel Pose, Chair Pose, and Tree Pose. These poses activate your core, improve circulation, and help clear mental fatigue.
How does yoga increase energy levels?
Yoga increases energy by improving blood flow, oxygen intake, and posture. It also balances your nervous system, helping you feel alert and calm at the same time. Deep breathing in yoga supports the body’s natural energy cycles.
When is the best time to practice yoga for more energy?
Morning is the best time to practice yoga for energy because it wakes up your muscles and prepares your mind for the day. However, short afternoon sessions can also refresh you if you feel tired or heavy after lunch.
Can beginners do yoga poses to boost energy?
Yes. Most energizing yoga poses are beginner-friendly. You can modify them by bending your knees, using blocks, or taking shorter holds. Consistent gentle practice builds stamina and makes your body feel lighter over time.
How long should I hold each yoga pose for energy?
Hold each pose for about 30 seconds to 1 minute, depending on your comfort and experience. Focus on steady breathing instead of rushing. The goal is to feel refreshed, not tired.
Finishing Up
Once you’ve completed these five energizing poses, finish out the routine with some deep breathing exercises like Breath of Fire. Do a series of short, rapid inhales and exhales while your core engages.
Breath of Fire is fantastic for raising your heart rate and oxygen levels, but be careful not to overdo it or you could undo the benefits of the focus-based postures above. Three rounds of 50 breaths is a great starting point but adjust it according to what feels best for you.
And finally, don’t overlook the value of meditation for increasing energy levels. When we’re unfocused, we end up doing the same tasks over and over again, which wastes energy. That’s why we often feel exhausted at the end of the day, even when we haven’t been physically active.
Short meditation sessions throughout the day can improve concentration and lower stress levels. This allows you to think and work more efficiently without using as much energy.
Want to start a meditation practice but don’t know where to begin? Try our Flow + Meditation Yoga Classes at our Uptown, Dallas location. We start with 45 minutes of vinyasa flow to let go of your day and then settle into 15 minutes of mind ease and guided meditation practice. It’s the perfect combination for energy lift yoga poses!
