How To Use This Lazy Yoga Routine To Energize/Relax
As always, I’ve included a suggested hold time in the instructions below. But remember that it’s not carved in stone. You can modify the flow and hold times to best suit the time of your practice and goals.
Here’s what I mean.
Suppose you’re practicing in the morning/early afternoon. In that case, it’s probably not a very good idea to put yourself to sleep just yet. The yoga practice at this time of the day should get you out of your chair and moving (even if it’s close to the floor) as well as give you enough energy to live through the day.
Key rules to use the “Lazy Yoga Routine” to energize:
Shorter holds
Active, dynamic movement – for example, rather than holding Modified Side Plank for 5 breaths and then holding Gate Pose for 5 breaths, move between the poses.
Strength element – for example, lift the top leg in Modified Side Plank (or even move into Full Side Plank if you will).
If you’re practicing in the late afternoon/evening, you’re more likely need some me-time to slow down and de-stress.
Key rules to use the “Lazy Yoga Routine” to relax:
Longer holds – especially in restorative yoga poses such as Child’s Pose, Knees To Chest, etc.
Slow, mindful movements – make every transition as smooth as possible
Breath awareness – focus on extending your inhales and exhales.
Lazy Yoga Sequence For Low-Energy Days: Step-By-Step Instructions
Please take the time to study the contradictions and precautions for every pose on your own. Be sure to check with your doctor before starting an exercise program.
1. Reclined Butterfly/Supta Baddha Konasana
Start in a lying position.
Bring the soles of your feet together and place your hands on your belly or beside your body. You can also bring the arms above your head if that’s comfortable.
If the stretch in your inner thighs feels too much, place your knees on yoga blocks or bolsters for support.
Hold for 10 long breaths.
2. Half Knees-to-Chest Pose/Ardha Apanasana
Extend your left leg long on the mat and bend the right knee.
Exhale as you gently draw it close to the chest using hands as leverage.
Maintain a natural spinal curve in your lower back.
Hold for 5-10 breaths.
3. Half Happy Baby/Ardha Ananda Balasana
Draw the right knee to the right towards the armpit.
Flex your right foot and grab your sole, big toe, or shin with the right hand.
Start to straighten the right knee, so the shin is parallel with the mat.
On an exhale, draw your right knee toward the armpit.
Hold for 5-10 breaths.
4. Knees-to-Chest Pose/ Apanasana
Bend both knees and bring them close to the chest. If possible, clasp the hands around your knees.
Keep your lower back flat on the mat. You can gently rock side to side if that’s what you feel like doing.
Alternatively, widen the knees to the sides of your torso to give space for your body.
Hold for 5-10 breaths.
Repeat steps 2-3 on the left side.
5. Extended Child's Pose/Balasana
From lying position, rock your weight forward and come on all fours.
Bring your big toes together and widen your knees to the edges of the mat.
Send your hips back as you extend your arms long and draw your shoulder blades down your spine.
If you need more room for your front body, curl your toes under and place your forehead on a yoga block/stacked fists.
Return to Low Lunge and walk your hands to the left.
Rotate your feet so that they’re parallel with each other and lift your hips into Wide-Legged Forward Bend.
Keep a microbend in your knees.
Hold the pose for 5-10 breaths.
From Wide-Legged Forward Bend, bend your left knee and rotate to the left. Repeat steps 11-13 on your left side.
15. Hero Pose With A Twist/Parsva Virasana
From tabletop position, bring your knees together and wider your feet.
Walk your hands back and sit between your heels. You can sit on a block or a bolster if the stretch causes discomfort in your knees or front thighs. Alternatively, sit on your heels rather than between them.
Inhale as you lengthen through the spine.
Exhale as you bring the back of your left hand outside your right thigh and twist to your right. Rest your right hand behind you without dumping any weight into it.
Hold the pose for 5-10 breaths and switch sides.
As you release, come to a tabletop position and alternate between extending your right and left legs out behind for a calf stretch.
16. Bridge Pose/Setu Bandha Sarvangasana
Lie down on your back with your knees bent, feet flat on the mat.
Rest your arms beside your body.
Firm up your buttocks and root through your feet as if you're trying to squeeze them back towards your body.
Inhale as you slowly peel your spine off the floor. Start with your tail bone and move to the sacrum, lower back, middle back, upper back.
As you lift your hips, lift your arm up and over.
Exhale and slowly roll back down from the top to the bottom of your spine. Let the arms follow.
Repeat the movement for 5 full breaths.
17. Reclined Pigeon/Supta Kapotasana
Cross the right ankle over your left thigh. Keep the right foot flexed and the knee rotating outside to the right.
If that's enough of a stretch, stay right here. Otherwise, lift your left foot off the mat and bring it closer to the chest. Make sure your right knee keeps opening to the side.
Wrap your hands around the left thigh or a shin to help bring the leg closer to you.
Hold the pose for 5-10 breaths.
18. Reclined Twist/Supta Matsyendrasana
Release your left leg back onto the mat if you brought it to the chest in Reclined Pigeon.
Bring the arms into a goalpost position.
Exhale as you release the legs to the left while gazing to the right.
Hold the pose for 5-10 breaths.
Return to the center and repeat steps 17-18 on the other side.
19. Knees to Chest/Apanasana
Bring your knees to your chest with your hands resting on the shins and feet flexed.
Gently rock from side to side.
20. Corpse Pose/Savasana
Release your legs long onto the mat and bring the hands alongside your body.
Relax your whole body and breathe naturally.
Stay for about 10 full breaths or as long as needed.