The return to work and school in September can mean long, busy days, which can be draining both emotionally and physically. Here are some energizing yoga poses you can flow in a pattern or hold individually to help boost your energy levels.

Repeat the poses 3-5 times, either in a dynamic flow or by holding the poses statically and switching between them.

STANDING FORWARD FOLD TO HALF LIFT AND RISE UP
Start facing forward with palms at your sides and feet pointing forward. Inhale deeply as you sweep your arms up and fold forward from the hips as you exhale until your fingertips are reaching for your toes. Your knees can be bent in your fold, and aim to get your chest touching your thighs. Inhale again and lift into a flat back position (half lift) with your hips back and only a slight bend in your knees. Exhale back into your fold. Inhale, sweeping your arms up and rise back up into standing and exhale to lower the arms.

Forward fold

Forward fold

Half lift

Half lift

WARROR 1 WITH BACK BEND AND HUMBLE WARRIOR
From your mountain pose, step back one leg and bend the front knee at a 90-degree angle. The back heel should be flat with the toes facing out to a 45-degree angle and your hips facing forward. Lift your arms above your head. This is your Warrior 1 pose. Clasping your hands with index fingers pointing up, lean into backbend, ensuring the weight is evenly distributed between both legs. Lean forward from the hips, bending your body forward and clasping your hands in behind you in Humble Warrior. Flow between Warrior 1 in back bend to Humble

Warrior 1 with back bend

Warrior 1 with back bend

Humble warrior

Humble warrior

CAT - COW FLOW
Begin on your hands and knees in a table-top position. Exhale and draw your belly button in, rounding your back in cat. Hold the pose. Inhale and arch your back in cow, drawing your chest closer to the floor and with your gluteals (muscles in your rear) in the air. Hold. Flow between cat and cow.

Cat pose

Cat pose

Cow pose

Cow pose

DOWNWARD DOG TO PLANK
From your table-top position, exhale and lift up onto heels, pointing your hips into the air in an inverted V. Bring your shoulders down towards the floor, keeping your hips in the air and try to get your heels on or close to the ground. This is your Downward Dog. Inhale and move forward, straightening out your body into a plank position with your shoulders above your hands and in line with your hips. Exhale and move back to Downward Dog. Flow.

Downward dog

Downward dog

Plank

Plank