“He has no disease, nor old age, nor death, who has attained a body born of the fire of Yoga.” – Svetasvatara Upanishad 2.12
When we feel tired and sluggish, our inclination might be to stay in bed for an extra half an hour-but in fact if we can push through that lethargy and move our body, that feeling of tiredness shifts and we start to feel more energised. Yoga practice takes this rationale to another level; when we perform energising postures in our practice (especially when done dynamically, moving in and out of the pose with the breath) we actually build a kind of heat, or what is called ‘agni’ the fire element in Ayurveda and yoga. When we have strong agni we have good energy that is sustained throughout the day. We also increase the level of ‘prana’ or ‘life-force’ available to us through stronger practice which gives us that special glow!
Of course we need to bear in mind our level of fitness, age and other individual factors in all intelligent yoga practice. Bearing this in mind, working with the sequence below is a way to gradually strengthen the system, improving and raising energy levels throughout the day.
1. Vira 1
1. Virabhadrasana 1-Warrior 1 Pose
Step the left foot back and turn the back foot out to about 45 degrees. Check that you will be able to bend the right knee to about 90 degrees without the knee poking forward over the line of the ankle. Inhale as you bend the right knee and open the arms up and out. Exhale as you bring the arms in and down and straighten the right knee.
Repeat 6 times. Then change sides.
Benefits; Opens the chest promoting full deep breathing. Strengthens the abdomen. Tones the legs. Creates warmth in the system and builds strength.
2. Dancing Warrior
2. Virabhadrasana 2 Variation-Dancing Warrior Pose
Step the feet out wider than leg length apart. Turn the right foot 90 degrees and the left foot 45 degrees. As you inhale bend the right knee to 90 degrees and stretch the arms out wide apart. As you exhale take the left hand back to the leg thigh and take right arm over the head.
Repeat 6 times. Then change sides.
Benefits– Opens the hips and tones the legs. Opens the chest and creates a strong side stretch which helps tone the kidneys and the abdominal organs. Creates warmth in the system and builds strength.
3. Parsvakonasana
3. Parsvakonasana Variation-Side Angle Pose
Take the same starting position as the previous posture. As you inhale bend the right knee. As you exhale take the right elbow to the right thigh and the left arm straight up.
Repeat 6 times. Then change sides.
Benefits- Opens the hips and tones the legs. Opens the chest and creates a strong side stretch which helps tone the kidneys and the abdominal organs. Creates warmth in the system and builds strength.
4. Parivrtta-Parsvakonasana
4. Parivrtta Parsvakonasana-Twisted Side Angle Pose
Take the same starting position as the previous posture. As you inhale bend the right knee and swivel on the ball of the left foot so that the toes point forward. As you exhale cross your left elbow over your right knee and take the palms in prayer. As you inhale depend the twist.
Stay in the pose for 5-10 slow comfortable breaths. Then change sides.
Benefits; the strong twist stimulates blood supply in the abdominal and pelvis organs and aids digestion. Also tines the liver. Creates warmth in the system and builds strength.
Rest in Savasana for 5-10 minutes.
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