Days are getting darker and shorter and our energy levels – and often also our mood – go downhill. A little bit of yoga can fix that! Here we show you how to beat the fall energy slump.
The number of hours of daylight we get daily affects our sleep-wake cycle. It means that in the summer, when days are long, our brains are more stimulated and we feel more energized. Then, when days start getting shorter in the fall and it’s still dark outside when you get up, you naturally feel more tired and less motivated.
It’s easy to let good habits slip at this time of year. At the same time, your routine may need a change to be better suited to your needs. Why? It’s simple – the more you expect of yourself, the easier it is to fail.
If your energy levels are low, the prospect of a challenging yoga session may put you off. It’s always better to modify than to quit. It doesn’t mean you do less, all you need are a few little tweaks.
How to find the right motivation
We’re all different but some tricks work for most of us. If you make it hard for you to fail, you will most likely succeed. It means setting a very achievable goal which will then increase your motivation to continue.
In practice, it means for example rolling out your yoga mat with the intention to practice for just 10 minutes. Once you’ve finished your 10 minutes, you’ll likely feel so good that it’ll be easier next time or you’ll want to extend your practice.
It may also mean a decision to modify your practice to avoid a tricky pose – simply do an easier version or choose a different yoga pose. You may be surprised by how big an effect this can have on your motivation to do a whole practice!
Lastly, forget the all-or-nothing attitude. You may not feel like doing a 60-minute yoga session but think positive – what can you do? And how about making an agreement with yourself that if you do a 20 or 30-minute practice, you’ll reward yourself? Find what works for you and run with it!
Kickstart your day with energizing breathwork
There are many yogic breathing techniques but one of them is particularly useful for increasing your energy levels. It’s called Breath of fire or Kapalabhati in Sanskrit. It’s both energizing and calming, and is great for reducing stress and making you feel great.
How to do it:
- Sit cross-legged, or you can kneel (sitting on your heels), or simply sit on a chair. Make sure your back is straight, shoulders relaxed, hands resting on your knees, close your eyes. Take a few deep belly breaths first.
- Then start the actual Kapalabhati – contract your abs to force a sharp and quick exhale through the nose, and immediately relax your belly to inhale automatically. Repeat and continue. The technique is based on quick pumping of your belly, and the quality of the exhale should be as if you’re blowing out something that just flew in your nose.
- Count the number of pumpings – start with 30, and then increase by 10 for each round, doing three rounds altogether. After each round, inhale and exhale deeply, then inhale and hold your breath for up to 30 seconds.
Energizing yoga sequence
Try this short sequence to amp up your energy levels. If you feel like you just started after finishing it, and want to do more, continue with one of Skill Yoga sessions, for example, the 30-minute Foundations Flow or the 20-minute Energizing Morning Routine.
You may also like: Free trial class from Marlene Schmitt’s course Inner and Outer Strength.
Cat-cow
How to do it:
- Inhale, look up, arch your back
- Exhale, look down, round your back
- Repeat 10 times
Alignment:
- Knees under the hips
- Hands under the shoulders
Downward dog
How to do it:
- From Cat-cow, raise your hips, put your hands slightly wider apart and spread your fingers, pushing your palms into the mat
- Keep a small bend in your knees, push your tailbone up
- Relax your head
Alignment:
- Legs parallel
- Back straight, in line with the arms
Mountain
How to do it:
- From Downward dog, step to the front of the mat, feet hip-width apart
- With an inhale, roll up slowly straightening your back and lifting your arms
- If your back is up to it, do a small backbend
- With an exhale, lower your arms and stand upright
Alignment:
- Feet parallel (unlike the photo – that’s a modification)
- Lower back neutral – not arched or overly tucked
High lunge
How to do it:
- From the Mountain pose, step back far enough, so that your front knee is above the ankle
- Lower your pelvis until you feel your hip flexors stretch
- With an inhale, lift up your arms, stay there and breathe
Alignment:
- Front knee above the ankle
- Pelvis facing forward
- Shoulders do not ride up to the ears
Revolved high lunge
How to do it:
- In high lunge, join your hands in front of your breastbone (sternum)
- Turn your body against the bent knee and hook the lower elbow on the knee
- Use the elbow as a lever to twist your chest more, look up, breathe
Alignment:
- Front knee above the ankle, do not let the elbow pull it inwards
- Back leg straight – if balance is an issue, place your back leg more towards the outer edge of the mat (a wider stance helps to stabilize you)
Warrior II
How to do it:
- From Revolved lunge, free up your arms to return to High lunge with an inhale
- Then re-adjust your stance with an exhale – back foot is parallel with the short edge of the mat, sole of the foot fully on the floor
- With an inhale, raise your arms parallel with the floor, settle in the pose, breathe
Alignment:
- Front knee over the ankle
- Pelvis facing the long edge of the mat
- Shoulders are relaxed, only arms are lifted
Extended side angle
How to do it:
- From Warrior II, rest your front elbow just above your front knee with an exhale
- Lift your back arm over your head with an inhale
- Check your alignment and breathe
Alignment:
- Front knee not falling in or out
- Your back leg, body and raised arm are in one line
Plank
How to do it:
- From Extended side angle, lower your hands to the floor and step back into Plank
- Lift your chest away from your shoulders as if you had telescopic arms
- Stay there for at least 20 breaths
Alignment:
- Hands under the shoulders
- Straight back, no dipping of the lower back
- Toes under the heels
Chaturanga
How to do it:
- From Plank, bend your elbows, and slowly lower your body onto the mat with an exhale
- Make sure your entire body touches the mat at the same time
Alignment:
- Elbows close to the ribs
Cobra
How to do it:
- Place your hands under your shoulders, and tops of the feet on the mat
- Engage your abs so that your pubic bone is in contact with the mat
- Then, with an inhale, lift your chest and head up, look ahead
- With an exhale, lower down
- Repeat three times, then stay lifted for several breaths
Alignment:
- Hands under the shoulders, elbows close to the chest
- Only lift as high as comfortable – mind your lower back!
Downward dog
How to do it:
- From Cobra, lower your chest down and relax, move your pelvis side to side
- Then engage your muscles and lift back up to Plank, and from there lift your hips to arrive in Downward dog
- Pedal your feet, then stay for a few breaths
Alignment:
- Legs parallel
- Hands pushing into the mat
- Back straight, tailbone being the highest point
FROM HERE, REPEAT THE SEQUENCE ON THE OTHER SIDE, THEN CONTINUE
Locust
How to do it:
- Lower your body onto the mat, stretch your arms in front of you, rest your forehead on the mat
- Engage your abs so the pubic bone is in contact with the mat
- With an exhale, lift both your legs at the same time
- With an inhale, lift your chest and arms, look ahead
- Hold the pose for several breaths, then relax
Alignment:
- Keep your feet close together
- Both arms at the same height
Child pose
How to do it:
- From Locust, relax, then lift your hips and sit on your heels
- Widen your knees into a V-shape
- Rest your forehead on the mat, arms are outstretched in front of you
Alignment:
- Knees wide apart
- Muscles relaxed – release all tension
And that’s it! This yoga sequence won’t take long but will charge you up with positive energy. In the end, you can continue practising, or simply sit in meditation for a few minutes.
Start each day with 20-minutes of yoga
If you’re looking for an achievable challenge to kickstart your fall yoga routine, we have just the thing for you! Our 7-Day Morning Challenge consists of 20-minute yoga workouts to get the blood flowing and to put you in the right mindset for the day. But don’t be fooled by the name – you can do it any time of the day, just not right before you go to bed!
Let’s get the positive energy up in these dark days!
And don’t forget to supplement vitamin D – your skin makes it when exposed to sunlight but in the fall and winter, there’s just not enough sunshine and it’s too weak even on a sunny day. To keep your vitamin D levels up, take a supplement providing 10 micrograms (400 International Units) daily – it’s important for your immune system, energy levels and healthy bones.