Have a More Productive Workday With This Wake-Up Yoga Session

Updated on Oct 13, 2014 at 4:55 AM

Exhausted, overwhelmed, and wanting to be back in bed? We've all been there on Monday after a busy weekend! Instead of feeling out of sorts and wasting a perfectly good morning, take a few minutes for some time on your mat before you leave for the office. This short sequence leaves you energized, refreshed, and most importantly, ready to tackle your day head-on. If you can sneak away from your desk midday, move through these poses again once you're at the office: you'll be surprised what a huge difference this sequence can have on your day. Source: Corbis Images

Child's Pose

Calm your mind, sit your hips back toward your heels, and start breathing deep . . . really deep. Child's Pose is the perfect opportunity to set an intention for the rest of your day.

Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you. Take a deep breath in, and as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
Stay here for 10 breaths.

Source: Louisa Larson Photography

Downward Facing Dog

Downward Facing Dog is an active pose that brings oxygenated blood to your whole body and always helps to calm a busy mind. Focus on deep, full-body breaths and releasing any tension in your legs or back.

From Child's Pose, keep your hands on the floor, sit up on your knees, then press back into Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

Source: Louisa Larson Photography

Standing Forward Bend

Allow any stresses from the weekend to melt away in a strong Standing Forward Bend. Focus on releasing the back of your neck to give your spine a big stretch.

From Downward Facing Dog, slowly step forward to the top of your mat, let your feet meet your hands, and grab your big toes.
On your inhale, gaze forward with a flat back, and as you exhale, engage your abs, and fold forward. 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. Shift your weight forward onto your toes, straightening your legs as much as possible. Place your hands on the ground, fingertips lining up with your toes.
Hold here for five breaths.

Source: Louisa Larson Photography

Head to Knee Pose

Stretch out tight hips and hamstrings while calming your mind. Breathe deep, and sink deeper into this pose with every exhale.

From Standing Forward Bend, sit down on your mat. Bring both of your legs straight out in front of you.
Bend your right knee, and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Inhale to sit up tall, and exhale as you fold your torso over your left leg. Rest your hands on the floor on either side of your leg, place them on your shin, or wrap your hands around your left foot.
Stay here for 10 breaths, sit up, and repeat this pose on the other side.

Source: Louisa Larson Photography

Bridge Pose

This gentle inversion will help energize your whole body and open up tight shoulders and hips before you sit at the office.

From Head to Knee Pose, slowly come to lay flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
Stay here for five deep breaths, lifting your hips up as high as you can. Lie flat on your back for a moment, then do this pose a second time.

Source: Louisa Larson Photography

Corpse Pose

Take a short Savasana, and move on with the rest of your day with a clearer, more focused brain and body.

After Bridge Pose, lie on your back, and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from your body, with palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with your toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through your spine as much as possible, relaxing your lower back toward the floor.
After you've found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you're short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural, soothing rhythm.

Source: Louisa Larson Photography