Yoga Sequences

17 Poses to Help You Recharge + Find Balance

Only have 10, 20 or 30 minutes? Try this at home practice to recharge during your busy day with yoga teacher Chelsea Jackson.

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Sign up now for Yoga Journal’s new online course Inclusivity Training for Yoga: Building Community with Compassion for an introduction to the skills and tools you need as a teacher and as a student. In this class, you’ll learn how to better identify student needs, make compassionate and inclusive language choices, gracefully offer pose alternatives, give appropriate assists, reach out to neighboring communities, and expand and diversify your classes.

Whether you serve as a volunteer, teacher, parent, or yoga instructor, helping others can be energizing and exhausting all at once. It’s important to practice techniques that help you refuel and take care of yourself—as well as those you serve. This balancing, restorative sequence encourages you to “drink” as you “pour.” Seated meditative poses support you as you drink in and recharge, and Warrior Poses, inversions, and backbends help you find strength as you pour out offerings to the world.

If you have 10 minutes…

Do these seated positions if you’re short on time, but need the instant boost.

Read here.

If you have 20 minutes…

Combine seated and standing poses to meditate and find strength.

Read here.

If you have 30 minutes…

Perform the entire practice to fully recharge.

Read here.

About Chelsea Jackson

Chelsea Jackson

Chelsea Jackson, PhD, has a 200-hour hatha yoga training from Kashi Atlanta Urban Yoga Ashram, where she studied with Ma Jaya. Jackson is also certified by Yoga Ed to teach yoga to children, and earned her PhD from the Division of Educational Studies at Emory University in Atlanta. She founded, a platform for discussion on yoga, race, and diversity; is a member of the Yoga and Body Image Coalition; and created the Yoga, Literature & Art Camp for teen girls.