10-minute yoga for the afternoon reset you (desperately) need

If you’re someone who has a bit of a slump in the afternoon, this 10-minute yoga practice is something you can do to get a boost of energy so you can power through the rest of the day. The poses are meant to help you when you’re feeling a bit sluggish and lethargic and need a quick burst of energy to help you get through it, rather than reaching for another cup of coffee.

The dynamic series of poses includes a little stretching, a little balancing, and a little strengthening to help you find your focus. You mainly practice standing postures to keep your energy up. And you start with a simple invigorating breathing exercise to wake you up.

There is no Savasana in this 10-minute yoga practice, so you don’t lose the strength you experience during the practice. Let’s get started.

10 minutes of yoga for an afternoon reset

You don’t need any props for this exercise, although you can use them. And do not miss the Breath of Joy in the beginning; it will change everything.

Breath of joy

You’ll start with a simple breathing exercise called Breath of Joy, which I think is second to none when it comes to waking you up and getting your energy back up. Stand with your feet hip-distance apart and bend your knees slightly. It is 3 inhalations through the nose and 1 large exhalation through the mouth. So inhale, inhale, inhale and then exhale deeply through your mouth as you bend forward. As you inhale, reach your arms up and as you exhale, sweep them down. You can bring a little spring to your knees. Do that 8 times. Stay with your last exhalation.

Rag doll or standing forward bend

You fold forward into a Standing Forward Bend or Rag Doll. Maybe grab your elbows, keep your knees bent, swing back and forth. Stay here for a few breaths to gain some clarity and clear the cobwebs.

Release your fingertips and slowly roll all the way up to a standing position.

Preparing for push-ups

Go to the back of the mat. This exercise actually comes from Pilates and is a simple way to enliven the body. Stand up straight at the back of the mat, with your shoulders down and away from your ears. Tuck your chin to the chest, nose to navel, crown of head all the way down to the mat and then walk all the way forward into your Plank Pose.

From Plank, hold here or tap your knees on the mat and back up 4 times. Lift your hips back up into Downward Facing Dog and walk your hands to the back of the mat. Slowly roll yourself all the way back up, keeping your knees slightly bent as you stand up.

Tree pose

Stand straight and steady through your right leg. Bring your left foot somewhere toward your right inner thigh, perhaps on the thigh or against your calf. Continue to push your right leg into your foot as you rotate your left knee outward in Tree Pose. Your hands can come together a little at the heart, or maybe you lift your arms above your head or whatever arm variation you like. Consider lifting a little higher. These balancing poses will help you find your focus and are useful to work on when you’re feeling an afternoon slump.

High lunge

From Tree Pose, take a big step back with your left foot to High Lunge. Keep your right leg where it is. Your feet are hip-distance apart. Inhale here as you stretch your arms up.

Then exhale as you lean forward and sweep your arms back. Keep a deep bend in your right knee. Do this 3 more times.

High lunge twist

Come into a twist by bringing your left hand toward the mat and your right arm up toward the sky. Stack your right shoulder over your left shoulder.

Three-legged dog

Your right hand comes to the mat and your right leg extends all the way back and up into Three-Legged Dog. You can bend your knee and open your hip.

Lizard pose

Step your right foot forward to the outside of your right hand so that both hands are on the inside of your leg. The back knee reaches the mat in Lizard Pose for a nice stretch of the thighs. You can stay here or lift your right toes, roll onto the outside edge of your foot and lean your knee away from you.

For a quad stretch, you can circle your right arm back and reach to pull your left heel toward your seat as you widen through your chest.

Downward Facing Dog

Return your right foot to the mat and lift your hips into downward-facing dog. Create some space here by bringing your chest to your thighs and perhaps kicking out the feet. Stay here or add a flow by inhaling forward into Plank Pose and exhaling all the way into your stomach, bringing you into Cobra.

Child’s pose

Lower your knees to the mat or, if you have positioned yourself in Cobra, push yourself back into Child’s Pose. Slow down your breathing. You can widen your knees to get a deeper stretch through your inner thighs. Find slow, steady breathing here.

Return to the Rag Doll fold and repeat Tree Pose, High Lunge, High Lunge Twist, Three-Legged Dog, Lizard, Downward-Facing Dog and Child Pose.

Kneeling backbend

Stay on your heels as you walk back with your hands and lift yourself up. Bring your knees a little closer together. Sit with your fingertips behind you, bend your elbows, squeeze your shoulder blades together and lift your chest toward the sky.

Sitting meditation

There is no Savasana in this class because you are looking for a boost of energy and lying down is probably not the best idea for that! Just pause here for a moment and see if you can feel that flow of energy flowing through you. Notice where in your body you feel this most.

Thanks for doing this 10-minute yoga for an afternoon reset excercise and I hope you feel more energized and ready to tackle the rest of the day.