Feeling a little sleepy? Want to boost your mood the all-natural way? These basic yoga postures will give you a hit of energy that will last well beyond any sugary treat or extra cup of coffee.

POSE 1: Downward Facing Dog

How to do it: Spread your fingers wide and bring your wrist creases parallel to the top edge of your mat. Lift your hips up and back toward the wall behind you to create an inverted V position from the side (or, like a letter A without the crossbar). You can bend your knees a little or a lot to relieve tension in your hamstrings and/or lower back.

Benefits: As with all postures that bring your head below your heart (aka an inversion), downward facing dog boosts circulation, which helps elevate your energy levels. More blood = More energy = More awake YOU!

POSE 2: Upward Facing Dog

How to do it: Press your palms into your mat directly beneath your shoulders. Pull your shoulder blades together on your back to broaden space between your collarbones. Engage your core to prevent weight dumping into your lower back. Press the shoelace side of your feet firmly into the mat – so firm that your kneecaps and thighs lift off of it.

Benefits: Upward facing dog helps open up the entire front side of your body. It stretches your chest and lungs and improves blood flow within your abdomen, both of which can relieve fatigue.

POSE 3: Mountain Pose + Mini-Backbend

How to do it: From mountain pose, clasp your hands together overhead and point your index fingers toward the sky. On an exhale, lean back slightly as you press your hips forward so they stay stacked on top of your knees and ankles. Continue to engage your core to prevent dumping weight into your lower back. Only bend back so far that you can continue to breathe.

 

Benefits: Similar to upward facing dog, this posture opens the entire front side of your body and improves blood flow in your core, which can help wake you up at any time of the day.

POSE 4: Crow Pose

How to do it: Lay your palms flat on the floor to create a firm foundation. Bend your knees a lot and place them somewhere on your triceps (either up near your armpits or on the outsides of your arms). Maintaining the connection of your knees and triceps, hinge slightly forward so your shoulders begin to stack on top of your wrists. Hug up and in through your core and lift one foot off the mat. Place that foot down and lift the other foot off the mat. You can continue to play with lifting one foot, or lift both feet off the mat and bring your big toes together to touch behind you. Remember to breathe!

Benefits: Like downward facing dog, crow pose is an inversion. Inversions bring your head below your heart, which increases blood flow to your brain and elevates your energy levels.

POSE 5: Triangle Pose

How to do it: From Warrior II, straighten your front leg and point your toes toward the top edge of your mat (you may also want to shorten your stance by bringing your back foot closer to your front heel). On an inhale, reach, reach, REACH your front arm forward until you think you can’t reach further any more. Once you reach that point, release your front arm toward your front inner thigh or shin and extend your top arm toward the sky. Engage your lower arm side body to prevent all of the weight from dumping into your front knee. Gaze up toward your top arm. Repeat on both sides.

Benefits:  Nothing like a little hard work to wake yourself up, eh? It’s important to engage a ton of muscles in triangle pose to lengthen and strengthen safely. Focus on this posture for several breaths and you can feel your mid-day slump melt away.

POSE 6: Dancer Pose

How to do it: From mountain pose, lift your right leg and bend your knee to bring your heel toward your right glute. Reach for the inner arch of your foot with your right hand. Make sure the eye of your elbow points toward the right side of your space so you can safely open your chest and shoulders. You can keep your knees together, or you can kick into your right foot and slightly hinge your torso forward. Make sure both hips and shoulders continue to point toward the front of your space as you express your pose.

Benefits: Like other heart opening postures, dancer pose increases blood flow in the front side of your body. Plus, it’s pretty tough to be sleepy if you’re focusing on balancing on one foot!

Do you have other poses that you find particularly energizing? Leave it in the comments!