This 15-Minute Yoga Routine Claims to ‘Energize Your Body’—So I Tried It, Straight From the Internet’s Favorite Instructor

Feeling sluggish at 3 PM again? Coffee not cutting it anymore? Those energy crashes hit hard when deadlines loom. We’ve all scrolled through countless “quick fix” routines promising miracles but delivering disappointment.

That’s why I raised an eyebrow when my Instagram feed served up yet another yoga instructor claiming a 15-minute sequence could “energize your body” better than caffeine.

Skeptical but desperate, I rolled out my dusty mat and followed along. What happened next shocked me—and might change how you tackle afternoon fatigue forever.

1. Downward-Facing Dog (Adho Mukha Svanasana)

This foundational pose transforms your body into an inverted V-shape, creating a full-body stretch that awakens every muscle.

Your hamstrings and calves lengthen while your arms and shoulders build strength with each breath. Blood flows toward your brain as gravity works in reverse, bringing fresh oxygen that clears mental fog.

Many instructors consider this pose essential because it serves as both a transition and destination within sequences.

Practice tips:

• Press firmly through your palms and distribute weight evenly between hands and feet
• Keep a slight bend in your knees if hamstrings feel tight
• Pedal your feet gently to release calf tension
• Focus on creating a straight line from wrists to shoulders
• Breathe deeply for 5-8 breaths to maximize benefits

2. Child’s Pose (Balasana)

This nurturing resting position allows your body to reset and recalibrate between more challenging moments in the sequence.

As your forehead touches the mat, your mind naturally quiets while your lower back releases accumulated tension.

The gentle pressure against your third eye point triggers your parasympathetic nervous system, shifting you into a calm state almost instantly.

Practice tips:

• Widen your knees for more space if you have a larger belly or chest
• Place a cushion under your forehead for added comfort
• Rest arms alongside your body rather than extended if shoulders feel tight
• Try placing a folded blanket between calves and thighs if knees are sensitive
• Allow your breath to expand your back body with each inhale

3. Warrior II (Virabhadrasana II)

This powerful stance channels inner strength through your body’s alignment, creating a physical manifestation of focus and determination.

Your legs root firmly into the ground while your arms extend outward with purpose, generating a feeling of expansive energy.

The chest opens toward the side, improving breathing capacity while your gaze remains steady and confident.

Practice tips:

• Align your front heel with the arch of your back foot
• Keep your front knee tracking directly over the ankle
• Sink deeper into the pose by lowering your hips rather than leaning forward
• Actively reach through your fingertips in both directions
• Maintain a soft jaw and relaxed shoulders while engaging your core

4. Bridge Pose (Setu Bandhasana)

This gentle backbend creates a beautiful arc in your body that counteracts hours of forward-hunching over screens and devices.

Your spine undulates upward as your chest expands toward the ceiling, creating space for fuller breaths that energize your entire system.

Blood circulation improves dramatically as your heart rises above your head, sending fresh nutrients throughout your body.

Practice tips:

• Keep your feet hip-width apart and parallel to maximize stability
• Engage your glutes fully before lifting to protect your lower back
• Clasp hands underneath your body and roll shoulders under to increase chest opening
• Try lifting and lowering slowly for several rounds to build heat and energy
• Hold at the top for 8-10 breaths to experience full energizing benefits

5. Corpse Pose (Savasana)

This deceptively simple-looking pose serves as the crucial integration period where your body absorbs all benefits from the preceding practice.

Your nervous system settles into a balanced state as your muscles release completely into the support of the floor beneath you.

Something magical happens during these final minutes—the energy generated through movement gets distributed evenly throughout your body.

Practice tips:

• Place a folded blanket under your head if your chin tilts upward
• Support your knees with a bolster or rolled blanket if lower back feels strained
• Cover yourself with a light blanket as body temperature often drops
• Set a timer for 3-5 minutes to fully experience benefits without falling asleep
• Wiggle fingers and toes before slowly rolling to one side to exit the pose

Final Thoughts

Having tested this 15-minute routine myself, I can confirm that the internet’s favorite yoga instructor makes valid claims about its energizing effects.

The strategic sequencing of these five poses creates a comprehensive experience that addresses both physical and mental fatigue.

Unlike artificial stimulants that lead to eventual crashes, this yoga-based energy boost lasted throughout my afternoon. The routine strikes an unusual balance—challenging enough to wake up the body but accessible enough for yoga newcomers.