Burst Into Spring With These 7 Energizing Yoga Postures


spring yoga postures

To help shake off the heaviness of winter, here is an energizing yoga sequence that will stoke your inner fire and vitality. These postures increase heat, circulation, digestion, and discipline in the body and mind.


The postures can be done as a sequence or à la carte. As always, listen to your body and needs, and stay mindful of how everything feels. Consult with your doctor if you have any questions or concerns.





Kundalini Circles (Seated Torso Circles)

  1. Sitting in an easy cross-legged pose, place your hands on your knees.

  2. Lengthen the spine and chest forward over your legs, and start to wind around to the right.

  3. As you start to churn toward the back, pull the navel in, rounding the spine and tucking the chin to chest; imagine you could hollow out your belly.

  4. Keep rotating around to the left and allow the spine to naturally lengthen as you draw your chest forward again.

  5. Coordinate breath with movement to find your rhythm.

  6. Do several circles in one direction, and then switch directions.



Dandayamna Bharmanasana (Spinal Balance Flow)

  1. Start in a tabletop position (“all fours”).

  2. Keeping your hips parallel to the floor, reach your right leg back and lift it off the ground to hip level.

  3. Push through your heel.

  4. Extend your opposite arm off the ground alongside your ear, palm facing your midline.

  5. Inhale as you reach your fingers and feet apart.

  6. Exhale to curl your knee in and up toward your nose (really squeeze!) while simultaneously curling your elbow into your belly button.

  7. Inhale to extend the arm and leg, exhale to squeeze them together.

  8. Repeat 5-8 times, then switch sides.