4 Yoga Poses That Instantly Boost Focus and Energy, According to Experts

Between constant news notifications or endless stream of emails, it feels more difficult than ever to concentrate and recharge. But a few minutes on a yoga mat could be just what your body—and mind—need to bounce back.

As one proof point, a 2024 study published in the International Journal of Yoga Therapy found that healthy participants who engaged in an eight-week yoga training program experienced “increased heart rate variability,” something Harvard Health experts say may reflect better physiologic adaptability to stress, and possibly better heart health: “People who have a high [heart rate variability] may have greater cardiovascular fitness and may be more resilient to stress.”

Below, Kate Wall, a yoga teacher and Reiki master with YogaRenew, shares some of her favorite poses for improving mental clarity and fighting fatigue. Whether you’re powering through your workday or trying to shake off that afternoon slump, these expert-approved yoga poses can help you feel more centered, alert, and energized. (Rest assured, these moves are gentle. Still, always speak with a doctor before changing your exercise habits or if you’re managing stress.)

Supported Fish Pose (Matsyasana)

Supported Fish is a gentle backbend and heart opener that energizes the front body while stretching the chest, throat, and shoulders. Opening the lungs encourages improved circulation and oxygen flow, relieves tension in the upper back and neck, and uplifts energy. This restorative pose also calms the mind and fosters clarity and focus.

How to:

• Lie on your back with a block on the tallest setting under your head and a block on the middle setting under your shoulder blades.
• Use a blanket for extra padding if needed.
• Allow your chest to open and your head to rest gently on the support.
• Extend your legs comfortably—either straight or bent with feet on the floor.
• Let your arms rest by your sides, palms facing up.
• Breathe deeply and stay for a minute, or a few.

Supported Bridge (Setu Bandha Sarvangasana)

This pose combines a shoulder stand and gentle backbend, opening the heart and revitalizing energy. It improves circulation and oxygen flow to the brain, grounds the nervous system, relieves back and neck pain, refreshes the legs, and eases headaches.

Supported Bridge creates a chin lock (jalandhara bandha), which helps restore mental clarity and supports a balanced, introspective mind—making it ideal for a midday reset.

How to:

• Lie on your back with knees bent and feet hip-width apart.
• Place a block or bolster under your sacrum.
• Let your arms rest by your sides, palms facing up.
• Breathe deeply into your chest and belly.
• Listen to your body, as this pose requires strength and can build tension. Wall says some practitioners may find it comfortable to stay in this pose for as long as 8 to 10 minutes. Even 30 seconds could be restorative.

Note: Some instructors advise not to do inverted poses, such as bridge, during menstruation.

Uttanasana (Supported Forward Fold)

This active restorative pose gently inverts the head below the heart, quieting the mind while stimulating blood flow to the brain. It helps relieve tension in the neck and shoulders, calms the nervous system, and encourages inward focus, leaving you grounded yet mentally refreshed.

How to:

1. Stand with feet slightly wider than hip-width apart.
2. Hinge forward from the hips.
3. Rest your head on a bolster, blocks, or chair for full support.
4. Soften the knees and let your arms hang or rest on the prop.
5. Breathe slowly and stay for several breaths, or up to two to four minutes.

Legs Up the Wall (Viparita Karani)

Legs Up the Wall is a gentle inversion that takes pressure off the legs and feet while soothing the nervous system. It eases headaches, fatigue, and low mood, promotes circulation, allows the heart to rest, and may improve sleep. This rejuvenating pose calms mental chatter, restores focus, and can leave you feeling refreshed, centered, and renewed.

How to:

• Place a bolster, blankets, or pillows against a wall.
• Sit on the prop and gently swing your legs up the wall.
• Lie back with legs extended and arms out wide.
• Breathe deeply and stay at least a couple minutes, up to 10.

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