Yoga That Fits Your Mood

Rev Up, Rev Down Yoga
Whether you want to calm down or need an energy boost, this simple yoga routine adjusts to suit your needs


Simple adjustments to traditional yoga poses – such as changing your hand position or the speed of your breath – can make them more invigorating or more relaxing.

Use the basic pose as a reference point, then rev or relax it depending on how you're feeling. Do all six poses in succession and get a simple, effective yoga workout in just under 15 minutes.

Workout at a Glance

What You Need
A yoga mat, plus an armless chair and a yoga block for the relaxing, stress-relief version (yoga props, $12 to $40; gaiam.com)

How to Do It
Choose the yoga routine that fits your goal and do the sequence twice, holding each pose for 60 seconds. If that’s too long, relax when needed and then resume the pose. You can do these yoga poses as often as needed.

Breathing Basics
For your home workout, focus on your breathing to assist the poses. To rev up a pose, take fast, shallow breaths through your nose, about 50 per minute. To calm down, breathe slowly and deeply through your nose, about 12 to 15 breaths per minute.




Triangle
To do triangle pose, stand with feet about 3 feet apart, left foot turned out. extend arms out to sides. Lean to the left, lowering left hand to shin and right arm up toward ceiling. Repeat to opposite side.

Relax (photo): Use a chair and place left hand or elbow on its seat for support, right arm reaching toward ceiling. You won’t have to work as hard to hold the pose, making it easier to unwind.



Recharge
Wrap right arm behind waist, reaching for left thigh. Try lifting left arm parallel to floor, palm forward, and gazing forward toward left hand to challenge your core.



Chair
For chair pose, stand with feet together, then sit back, bending knees deeply and leaning forward slightly with back flat, arms extended overhead, palms facing in.

Relax (photo): Bend knees only slightly and bring palms together, hands in front of chest, which may help you reflect while in this position.



Recharge
Rise onto toes for a balance challenge. Extend the arms overhead, by your ears and parallel to one another. Energize up through your fingertips. Don’t let your butt stick out too far behind you; engage your core for stability.



Plank
To come into plank pose, hold a push-up position, weight on balls of feet and hands, wrists directly below shoulders, arms straight, and body in line from head to heels.

Relax (photo): Take a break after 5 breaths: Bend at hips and lift butt toward ceiling. Breathe easily a couple of times and return to plank. Mini-breaks lower the intensity.



Recharge
Maintaining a straight line from your head to heels, lift right foot an inch or two off floor for a couple of breaths, then switch sides. Shifting your base of support during this full-body exercise will activate even more muscles.



Forward Bend
With feet hip-width apart, bend forward at hips. Bring chest toward thighs and fingertips to floor. Bend knees if needed.

Relax (photo): Sit back in chair with legs apart and knees bent, feet flat on floor. Lean forward, bring chest to thighs, and let head and arms hang. Close eyes and breathe more slowly.



Recharge
Slide hands, palms up, under fronts of feet. If knees are bent, straighten legs and hold backs of calves or ankles. From either position, gently pull torso toward legs for a more active, deeper hamstring stretch.



Boat
While sitting with legs extended in front of you on floor, lean torso back, lifting legs so shins are parallel to floor; torso and thighs form a V. Knees are bent. Reach arms alongside calves.

Relax (photo): Rest toes on floor and wrap hands around thighs to make it easier. Keep your chest lifting so you don’t slouch your spine and lose core toning.



Recharge
Keeping the legs together, straighten legs so toes are higher than head for a greater balance challenge. With your body in a V, reach fingertips forward by your knees and allow the lower back and core to support the lift of the chest. Relax the shoulders.



Bridge
Lie on your back with knees bent and feet hip-width apart and flat on the floor. Arms are flat on the mat, fingertips pointing to toes. Ground through the arms, lifting hips toward ceiling so body makes a diagonal line from shoulders to knees.

Relax (photo): Place a block on the medium height at small of back to keep pelvis lifted. Not having to use your abs or legs for support is automatically restful.



Recharge
Lie on your back with knees bent and feet hip-width apart and flat on the floor. Arms are flat on the mat, fingertips pointing to toes. Ground through the arms, lifting hips toward ceiling so body makes a diagonal line from shoulders to knees.