Boost Your Vitality: The Power of Yoga for Energy

Exploring yoga's tools to increase your energy levels, rest better, find balance, and foster more harmony in your life.


In a world slightly obsessed with productivity and perfectionism, it’s all too common to find yourself drained and stressed out, both physically and mentally.

Whether it’s the daily grind of a 9 to 5 job, juggling responsibilities and to-do lists, or the ceaseless demands of a digitally connected world, your energy levels often plummet without warning, leaving you with a sense of weariness that can make you want to reach for your fifth cup of coffee before 4 pm.

Fortunately, there is an arguably healthier, natural, and more powerful way to reclaim your vitality without reaching for that extra shot of espresso.

Yoga for energy is one of the best ways to learn to not only increase your energy levels when you need to but also help you get better rest so that you find balance, and foster more harmony in your life.

From poses that’ll wake up your body to calming breathwork techniques that soothe your mind, we’ve got an array of practices to help you regulate your energy levels throughout the day.

In this article we will discuss:

Read on with us!

a woman reaching up to the sky on a beach with a mandala over her

Understanding Energy and Yoga

To truly grasp the essence of “Yoga for Energy,” we need to delve into the intricate interplay of prana, chakras, and koshas, and how they influence our vitality and well-being.

1# Prana: The Life Force Energy

At the core of understanding energy in yoga lies the concept of prana.

Prana is often described as the life force energy that flows through us, animating our bodies and minds.

Think of it as the vital energy that sustains life.

In yogic philosophy, prana is considered the subtle energy that permeates all living things. It’s what gives us vitality, strength, and a sense of aliveness.

Prana moves through the body along subtle channels called nadis, and its flow can be influenced and directed through various yoga practices, such as pranayama (breath control), asanas (postures), and meditation.

By harnessing and regulating prana, yogis can increase their energy levels, achieve a state of balance, and experience improved physical and mental well-being.

a meditating body with chakras over it

2# Chakras: The Energy Centers

Chakras are another fundamental aspect of the energy system in yoga.

These are energy centers, often described as spinning wheels or vortexes, located along the spine.

There are seven major chakras, each associated with different aspects of our physical, emotional, and spiritual well-being.

The chakras serve as junctions where the nadis intersect and prana flows.

When these energy centers are open and balanced, prana can circulate freely, and we experience a sense of vitality and harmony. However, imbalances or blockages in the chakras can lead to a lack of energy, physical discomfort, and emotional distress.

3# Koshas: The Layers of Being

Beyond prana and chakras, yoga also recognizes the koshas, or “sheaths” that encapsulate our inner self.

There are five koshas, each representing a layer of our being, from the physical body to the blissful essence within.

The koshas are like layers of an onion, and understanding them is essential to achieving a holistic sense of energy and balance.

By recognizing and working with the koshas, practitioners can address imbalances in their physical health, emotions, and thoughts.

This multidimensional approach not only enhances energy levels but also promotes overall well-being.

a black graphic of a body surrounded by rings in front of a blue and purple watercolour circle

Yoga for Energy practices

Now that we’ve explored the foundational principles of energy in yoga, it’s time to roll up our mats and dive into the practical aspects of utilizing yoga for energy.

Yogic practices like asana sequences, meditation, and specific mantras are designed to open and balance the chakras, aligning your inner and outer energy.

This section will introduce you to a range of yoga practices that can help you boost your vitality, enhance your focus, and find inner balance.

Whether you’re a beginner or an experienced practitioner we encourage you to try a few, and see what works for you:

1# Asana – The Physical Poses

Asana, or yoga postures, are the physical foundation of any yoga practice.

They work on different muscle groups, increase blood flow, and help improve overall flexibility and strength.

To boost your energy levels, consider incorporating dynamic asanas into your routine; if what you’re looking for is to ground your energy, or relax, we invite you to explore more soothing practices like slow flow yoga, or restorative.

2# Pranayama – Breath Control

Pranayama is the art of controlled breathing and is a powerful tool to manage and channel your prana (life force energy).

Specific pranayama techniques can help you increase your energy levels, reduce stress, and enhance mental clarity.

Try the Kapalbhati technique, which involves rapid exhalations, or Bhastrika, a method of forceful inhalation and exhalation if you want to energize yourself.

Practices like Square breath or Nadi Shodhana will down-regulate the nervous system and ground your energy.

Practicing these techniques for just a few minutes each day can leave you feeling more energized and focused.

a woman practicing nadi shodhana with an orange and yellow watercolour circle behind her

3# Meditation and Mindfulness

Meditation is a vital component of yoga for energy that helps you calm the mind and find your inner balance.

Regular meditation sessions can help you combat mental fatigue, improve your concentration, and reduce stress.

Experiment with different meditation styles, such as mindfulness meditation or guided visualization.

These practices will help you recharge your mental batteries and maintain a clear and focused mindset.

4# Kriyas – Purification Techniques

Kriyas are cleansing practices that help eliminate toxins from the body, leaving you feeling refreshed and rejuvenated.

Incorporating kriyas like Neti (nasal cleansing), for example, into your yoga routine can have a profound impact on your energy levels.

These practices support physical detoxification.

a woman practicing jala neti with a blue watercolour circle behind her

Yoga for Energy poses

Whether you’re seeking to start your day with vigor or find an afternoon pick-me-up, these poses can provide the energy boost you need while keeping you grounded and focused.

Remember to listen to your body and practice with mindfulness, adapting your routine to suit your individual needs and preferences at any given moment.

Depending on how you utilize your breath, how long you hold a posture for, and several other factors, yoga postures may energize you, or ground you:

1# Yoga for Energy poses to uplift you

  • Downward-Facing Dog (Adho Mukha Svanasana) is generally considered an energizing pose that requires the engagement of multiple muscle groups, including the arms, shoulders, core, and legs. As a dynamic posture, it stimulates blood circulation, which can invigorate the body and mind.
  • Chair pose (Utkatasana): activates the core and leg muscles, building heat and energy in the body, while also fostering mental strength and determination.
  • Plank Pose (Phalakasana): Plank Pose is a full-body strengthening asana that promotes focus and vitality. It challenges you to engage your core and align your energy from head to toe.
  • Warrior III (Virabhadrasana III): This balancing pose requires concentration and strength, making it an energizing posture that promotes stability and enhances mental clarity.
 an annotated image of a woman in black yoga clothes doing downward facing dog

2# Yoga poses for grounding your energy

  • Mountain pose (Tadasana): By standing tall with feet rooted to the earth, Tadasana promotes a sense of stability and alignment. This foundational pose helps channel energy from the ground up, fostering a grounded, balanced, and centered feeling, making it an essential part of any yoga practice.
  • Child’s pose (Balasana): As you curl into yourself in this pose, you can tap into a sense of deep connection with yourself, as you let your physical body surrender in the shape. Use a block under your forehead for more comfort.
  • Seated Forward fold (Paschimottanasana): fosters a strong connection to the earth, promoting a sense of stability and grounding. Directing your focus inward and calming the mind helps channel and conserve energy, making it an excellent grounding pose.
  • Corpse pose (Savasana): Savasana is the ultimate grounding pose. It allows you to let go of physical and mental tension, promoting relaxation and restoring your energy balance. Make sure to use props to be as comfortable as possible in the shape.
annotated image of a woman in corpse pose, savasana

To Close

Yoga’s profound understanding of energy encompasses prana as the life force, chakras as energy centers, and koshas as layers of being.

With this awareness, incorporating a combination of these practices into your daily or weekly routine can lead to significant improvements in your energy levels and overall vitality.

It’s essential to tailor your practice to your specific needs and goals, so feel free to experiment and find what works best for you.

The beauty of using yoga for energy regulation lies in its adaptability; you can customize your practice to suit your unique energy requirements, helping you realign with what you need any time you take a moment to center.

It is through the harmonious interaction of movement, breath, and meditation that yoga empowers you to access and sustain increased energy, leading to a more vibrant and balanced life.

By exploring these concepts and applying them in your practice, you can unlock the secrets of yoga for energy and utilize it to your advantage.

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Laia is an Afro-Catalan accessible and inclusive yoga & meditation teacher. She has trained in hatha, vinyasa, trauma-informed yoga, yin yoga, and restorative yoga and holds E-RYT 500 and YACEP accreditations with the Yoga Alliance. Additionally, she is a freelance writer and translator, publishing in Catalan, English, and Spanish. As a former professional athlete who lives with a chronic illness, Laia has gained valuable insights into the benefits of self-care and the importance of pausing and slowing down. She is dedicated to sharing accessible and sustainable practices of yoga and meditation to help people create a more harmonious life. Being a black and chronically ill individual, her mission is to empower non-normative yoga teachers to find their unique voices and develop tools to make wellness practices accessible to the communities they serve, thereby taking up space and creating a more inclusive and diverse yoga industry. Furthermore, as a writer and creative, she is passionate about supporting other creatives and innovators. She fosters a genuine community dedicated to finding balance while staying productive and inspired. Laia has developed unique techniques that intertwine yoga and meditation with writing, journaling, and other accessible methods to help each other stay creative and mindful.

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