Downward Facing Dog(01 of20)
Open Image ModalUpward Facing Dog(02 of20)
Open Image ModalPlank Pose(03 of20)
Open Image ModalCobbler's Pose(04 of20)
Open Image ModalPigeon Pose(05 of20)
Open Image ModalLegs-Up-The-Wall Pose(06 of20)
Open Image ModalBridge Pose(07 of20)
Open Image ModalReclining Big Toe Pose(08 of20)
Open Image ModalHappy Baby Pose(09 of20)
Open Image ModalCat-Cow Pose(10 of20)
Open Image ModalHalf Sun Salutation (Surya Namaskara)(11 of20)
Open Image ModalCamel Pose (Ustrasana)(12 of20)
Open Image ModalThe gentle heart-opening stretch of the camel pose -- performed either with the hands on the lower back or reaching down to touch the heels -- can be highly invigorating for the entire body. "Camel is great because it's a total front-body opener," Bielkus says. "You have the front of the legs moving forward. ... The core is stretching and the torso is lengthening up. The chest is really opening and expanding so that the lungs can expand full of breath." (credit:Getty Images)
Warrior II Pose (Virabhadrasana II)(13 of20)
Open Image ModalTriangle Pose (Utthita Trikonasana)(14 of20)
Open Image ModalAfter Warrior II, try going into a restorative Triangle Pose. Straighten the front knee and extend the arm forward and then down to the shin, the floor next to the leg, or a block. Reach the other arm up and turn to face the sky, breathing deeply for five breaths, Bielkus advises. Then, repeat on the other side. "This pose is about fully expanding not contracting," Bielkus says. "Focus less about stretching and more about expanding and bringing breath and energy to every cell, every skin pore, every fiber of your being." (credit:Getty Images)
Side Plank (Vasisthasana)(15 of20)
Open Image ModalFor the whole body-strengthening Side Plank, start in a plank pose. Turn to the right side, stacking the feet on top of each other, and lifting the left hand. Breath deeply for five breaths before repeating on the other side. If you're looking to modify the pose, Bielkus suggests bringing either the bottom knee or the forearm down to the ground. "Yoga brings our mind to a oneness and a focused attention," Bielkus says, regarding the balancing poses. "The more that we're coming into a mental clarity or focus, the less energy we're expending on that stress. The cortisol levels can drop and then we feel a little more energized." (credit:Getty Images)
Chair Pose (Utkatasana)(16 of20)
Open Image ModalThe dynamic Chair Pose is performed by standing with the feet together or hip-width apart, and bending the lower body down as if you were sitting on a chair. Raise the arms to the ears and raise the chest up to complete the pose. "This pose is literally translates from Sanskrit as 'powerful' pose," says Bielkus. "Sometimes in class, I refer to it as lighting bolt pose because [of] the amount of energy it creates in the body by using the big muscles of the legs and glutes while also creating a slight backbend, which awakens the spine." (credit:Getty Images)
Half-Moon Pose (Ardha Chandrasana)(17 of20)
Open Image ModalBridge Pose (Setu Bandha Sarvangasana)(18 of20)
Open Image Modal"Back bends are all about unlocking the energy of the spine and nervous system," Bielkus says. Lying on your back, bend the knees and place your feet flat on the floor with arms by your sides. Lift the hips up high and interlace the hands together or leave the arms at the sides of the body. Breathe deeply for five breaths and repeat several times. (credit:Shutterstock)
Locust Pose (Salabhasana)(19 of20)
Open Image ModalFor this strengthening pose, lie on your belly with arms by your side and palms down. Then, gently lift the arms, legs, chest and head off the floor and breathe deeply for five breaths, trying to lift up higher with each breath. Repeat three or four times, being careful not to strain the neck. For more of a challenge, extend the arms in front of you, as pictured at left. "You're really stimulating the upper, middle and lower back, and the muscles of the hamstrings are engaging" Bielkus says. "You're using so many muscles in the body to lift yourself off the earth. The neurons are firing to make that all happen." (credit:Getty Images)
Right Nostril Breathing (Surya Bhedana)(20 of20)
Open Image Modal