Three yoga asanas that can give you an energy shot in the morning

To get rid of these obstructions and to build good energy within, yoga starts with simple asana, pranayama to first remove all obstacles and blockages. The next step is creation of both kinetic and potential energy within the body system. Normally to draw the maximum benefit of yoga, one must practise 35 minutes of asanas, 5-10 minutes of relaxation and 15-20 minutes of pranayama every day. However, if this is not possible then below are three effective asanas for starting your day with good energy within you to face the challenges of the day.

1. Vayu Nishkasana (Wind releasing pose)

This asana impacts the muscles and nerves of the thighs, knees, shoulders, arms and neck. While it stretches the whole spine, it also stretches the muscles in the arms and legs. The stretch in the spine creates space between the vertebrae, thus also loosening any pressure on the nerves between the vertebrae. It is a good practice for expelling gas and flatulence which can be another kind of obstruction for the flow of energy.

· Sit on the floor on your haunches with feet and knees about two feet apart. Place your fingers under the arch of your feet such that the thumb is circling the top of the feet.

· The upper part of your arms press against the inside of the knees and the elbows are slightly bent.

· Relax the whole body. Eyes are open throughout the practice.

· Inhale deep and move your head back and remain in this position for a few seconds.

· Exhale, straighten your knees, bending from the hips such that your fingers are locked under the feet and your head moves towards your knees.

· In the final position, you are in a full forward bend position with fingers locked under the arch of the foot.

· Remain in this position for a few seconds with awareness of the stretch of the spine on the muscles in the arms, legs, shoulders, thigh and neck.

· Inhale and get back to the starting squatting position.

· This is one round. Do a minimum of five rounds in a dynamic way with pauses as explained.

2. Gatyatmak Meru Vakrasana (Dynamic Spine twisting)

This dynamic practice is a good way to build energy within as it removes stiffness in the back, massages the digestive organs and makes the spine flexible.

· Sit on the floor with legs as far apart as is comfortably possible. Place your hands on your thighs and relax your whole body.

· Inhale, straighten your arms along the shoulders.

· With exhalation, twist your whole body to the right such that your left arm reaches for the right toes and the right arm is stretched out straight behind the body.

· Turn your head to gaze at the right hand at the back.

· Both arms are in one straight line.

· Inhale, come to the centre and with exhalation, twist to the left in the same way.

· This is one round.

· You must continue this sequence without a gap for five to seven rounds.

3. Suryanamaskar (Sun Salutation)

Nothing on our planet can survive without the energy and light of the sun. The best way to start your day for awakening the brilliance and energy of the sun within you is by starting your day with a few rounds of Suryanamaskar.

It is a full body workout which does the dual action of removing blockages and obstructions in the body systems and awakening energy. The movements in this asana awaken energy in the whole body-mind system. Sun Salutation practice, followed by Shavasana, is like removing blockages, awakening energy and then assimilating it with Shavasana practice, thus creating both kinetic energy and potential energy within you to be used when necessary in the day.

Five to ten rounds of Suryanamaskar done dynamically, synchronised with breathing rhythm, can increase mental capacity by refreshing the brain with fresh oxygenated blood. It activates the endocrinal system and is thus advised for all children for smooth transition during adolescence. The 24 poses of a round of Suryanamaskar can be seen in the video.

(Kamini Bobde is a Kundalini practitioner who follows the Swami Satyananda Saraswati tradition of yoga. She is the author of Kundalini Yoga for All: Unlock the Power of Your Body and Brain. Published by Penguin)