Are you one of the millions that suffer from dreaded afternoon ennui (the “blahs”)? You’re not alone.
I’m a lark, someone who’s mornings are primetime and full of productivity (and an annoyance to non-larks everywhere - sorry!). After an early start to the day, usually, around 3 p.m., I notice my energy wanes, my focus blurs and I wonder where the weights on my eyelids came from.
Like many, I turn to my trusty friends, coffee or tea, to fight the fatigue. If my schedule allows, I may even sink into bed for a midday power nap (thanks, new work from home lifestyle). However, on days when you’ve hit your caffeine quota or when rest isn’t an option, taking a couple moments for movement can help add life to your daily meh.
To point you in the right direction, here are five stretches you can do to give you a quick midday boost.
5 Energy Boosting Yoga Stretches
1. Standing Chest Opener
Stand with your feet hips-width distance apart.
Interlace your fingers in a fist behind your back.
Outwardly rotate your shoulders while lifting your chest.
As you inhale, engage your abs and pull your hands away from your shoulders. Press down through your feet as you press your knuckles toward the ground, helping you deepen the chest stretch (option to lift your gaze up towards the ceiling).
Hold the stretch for a few breaths.
2. Standing Forward Fold (Uttanasana) with a Bind
Keeping your fingers interlaced in the bind, slowly start to bend your knees deeply, fold at the hips, coming into a forward fold
Rest your front torso on your legs as you let your arms release forward towards your head, keeping hands clasped (option to start to straighten your legs)
Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.
Hold here for a few breaths before coming back up to standing.
3. Standing Side Stretch (Ardha Chandrasana)
Keep your legs and core engaged as you stretch your arms overhead sideways.
Interlock your fingers, releasing the index fingers and cross your thumbs.
Stretch up towards the ceiling and bend to the right, keeping your biceps by your ears, lifting your chest, keeping your chip lifted, and coming down as far as your flexibility allows (avoid collapsing into your side body).
Hold here for a few breaths.
Come back through center.
Repeat on the other side.
4. Standing Backbend (Anuvittasana)
Stand tall, engaging your leg muscles and core, lifting the heart forward and relaxing shoulders away from ears.
Inhale to lift the arms overhead and then bend the elbows to make a cactus or goal post shape. Another arm variation is to bring the palms of the hands to the low back (like you’re putting them in your back pockets), fingers pointed down.
Ground down into the feet as you press the hips forward and begin to lean back, opening the chest and shoulders upwards.
Look forward or lift your gaze up and back if you feel safe to do so.
Hold here for a few breaths and then gently come back to standing.
5. Chair/table-assisted Upper Body Stretch
Place your hands on the back of a chair, table (depending on your height) or wall.
Separate feet hip width apart and take a gentle bend in your knee as you lean forward and walk back until your torso, arms and hips are in a straight line.
Focus on bringing your chest towards the floor while arching the back slightly.
Hold here for a few breaths.
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