10-Minute Yoga for the Midday Reset You (Desperately) Need

If you’re someone who experiences a little slump in the afternoon, this 10-minute yoga practice is something you can do to get a boost of energy so you can power through the rest of your day. The poses are designed to help when you’re feeling a little sluggish and lethargic and need a quick hit of energy to help you make it through instead of reaching for another cup of coffee.

The dynamic series of poses includes a little stretching, a little balancing, and a little strengthening to help you find your focus. You’ll practice mostly standing poses to keep your energy up. And you’ll start with a simple invigorating breathing exercise to wake you up.

There’s no Savasana in this 10-minute yoga practice simply so you don’t lose the invigoration that you experience from the practice. Let’s get started.

10-Minute Yoga for a Midday Reset 

You won’t need any props for this practice although you’re welcome to if grab them. And don’t skip the Breath of Joy at the beginning—it will change everything.

Breath of Joy

You’re going to start with a simple breathing exercise called Breath of Joy that I think is unparalleled when it comes to waking you up and getting your energy going again. Stand with your feet hip-distance apart and a little bend in your knees. It’s 3 inhales through the nose and 1 big exhalation through the mouth. So inhale, inhale, inhale, and then big exhale through your mouth as you bend forward. As you inhale, reach your arms up, and as you exhale, sweep them down. You can bring a little bounce to your knees. Do that 8 times. On your last exhale, stay down.

Rag Doll or Standing Forward Bend

You’re folding forward in a Standing Forward Bend or Rag Doll. Maybe grab hold of your elbows, keep that bend in your knees, sway side to side. Stay here for a few breaths to get a little clarity and clear away the cobwebs.

Release your fingertips and slowly roll all the way up to standing.

Push-Up Prep

Make your way to the back of the mat. This exercise is actually from Pilates and is a simple way to enliven the body. Stand tall at the back of the mat with your shoulders sliding down and away from your ears. Tuck your chin to chest, nose to navel, crown of the head all the way down to the mat and then walk forward all the way to your Plank Pose.

From Plank, hold here or tap your knees down to the mat and back up again for 4 times. Lift your hips up again into Downward-Facing Dog and walk your hands to the back of the mat. Slowly roll yourself all the way back up, keeping a slight bend in your knees as you rise.

Tree Pose

Stand tall and firm through your right leg. Bring your left foot somewhere to your inner right leg, maybe on the thigh or against your calf. Keep pushing your right leg into your foot as you externally rotate your left knee in Tree Pose. Your hands can some together at the heart or maybe you lift your arms overhead or any arm variation that you’d like. Think of lifting a little taller. These balancing poses help you find your focus and are helpful to work on when you’re feeling that midday slump.

High Lunge

From Tree Pose, take a big step back with your left foot into High Lunge. Keep your right leg where it is. Your feet are hip-distance apart. Inhale here as you reach your arms up.

Then exhale as you lean forward and sweep your arms back. Keep a deep bend through your right knee. Do this 3 more times.

High Lunge Twist

Come into a twist by taking your left hand down to the mat and your right arm up toward the sky. Stack your right shoulder over your left.

Three-Legged Dog

Your right hand comes down to the mat and your right leg extends all the way back and up in Three-Legged Dog. You can bend your knee and open your hip.

Lizard Pose

Step your right foot forward to the outside of your right hand so both hands are to the inside of your leg. Back knee comes down to the mat in Lizard Pose for a nice thigh stretch. You can stay here or lift your right toes, roll onto the outer edge of your foot, and lean your knee away from you.

For a quad stretch, you can circle your right arm back and reach to pull your left heel toward your seat as you broaden through your chest.

Downward-Facing Dog

Step your right foot back to the mat and lift your hips into Downward-Facing Dog. Create some space here by taking your chest toward your thighs, maybe peddling out the feet. Stay here or add a flow by inhaling forward to Plank Pose and exhaling all the way down to your belly, coming into Cobra.

Child’s Pose

Lower your knees to the mat or, if you took yourself into Cobra, push yourself back into Child’s Pose. Slow down your breath. You can widen your knees to get a deeper stretch through your inner thighs. Find a slow, steady breath here.

Come back to Rag Doll fold and repeat Tree Pose, High Lunge, High Lunge Twist, Three-Legged Dog, Lizard, Downward-Facing Dog, and Child’s Pose.

Kneeling Backbend

Stay sitting on your heels as you walk your hands back and lift yourself up. Bring your knees a little closer together. Come onto your fingertips behind you, bend your elbows, squeeze your shoulder blades together, and lift your chest toward the sky.

Sitting Meditation

There’s no Savasana in this class since you’re looking for a boost of energy and lying down is probably not the best idea for that! Simply pause here and see if you can feel that current of energy moving through you. Notice where in your body you feel it the most.

Thank you for doing this 10-minute yoga for a midday reset practice and I hope you feel more energized and ready to tackle the rest of your day.