5 Energizing Moves That Also Strengthen Your Core

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Lauren Imparato, founder of I.Am.You. studio and author of RETOX: Healthy Solutions for Real Life, has real women with perfectly-imperfect lives and beautifully flawed chakras flocking to her classes.

“Here’s the thing, yoga wasn’t meant to slow the mind. It was meant to train you to work the muscle of the mind in a better way. The whole, ‘Just let go…’ thing? Let go, my ass. There’s too much to do to let go. That is NOT realistic. Life is stressful,” Imparato tells SELF. 

A former Morgan Stanley trader who traded it all in to teach friends and colleagues how to bend and flow on her living room floor, Imparato has since developed a cult following at her secret-hideaway studio (don’t worry, there is an address) in Chinatown, New York. She’s also a globally-in-demand private instructor and her fast and fierce yoga flows are as muscle-quivering as they are empowering—own it on the mat and the world is yours. 

The Energizing Flow:

Imparato developed this energizing flow for SELF (that’s her demonstrating each move below!). Bonus: The moves are also great for activating all of your core muscles. Start with 3 to 8 sun salutes. Then hold each pose for 5 to 8 breaths on each side.

The Moves:

1. Sun Salute — do 3 to 8

Lauren Imparato

Start standing. Inhale with your arms up and hands touching. Exhale. Fold forward bringing forehead to your shins. Inhale. Lengthen your spine. Exhale. Chaturanga or plank. Inhale. Up dog. Exhale. Down dog. Hold 5 breaths. Jump or step forward to the front of your mat. Inhale. Lengthen your spine. Exhale. Fold forward. Inhale. Stand and lift arms up. Exhale. Hands to heart. Repeat that sequence 3 to 8 times.

2. Balancing Side Plank — hold for 5 to 8 breaths on each side

Lauren Imparato

From a high plank, roll onto your right hand and outer edge of right foot. Inhale. Lift your left arm up in the air. If you want a challenge, try lifting your left leg up as high as possible. Hold for 5 to 8 breaths, then switch sides.

3. Chair Twist — hold for 5 to 8 breaths on each side

Lauren Imparato

Start standing. Inhale. Sit your butt back and bend your knees and take your arms up. Exhale. Twist to the right with your left elbow outside of right knee. Make sure knees are touching and in line. Bring your thumbs to your sternum and breathe. (You can also open up your arms, as shown, for a deeper twist.) Hold for 5 to 8 breaths, then switch sides.

4. Forward Bend — hold for 5 to 8 breaths

Lauren Imparato

Sit up tall. Extend your legs in front of you feet flexed. Inhale. Extend your spine. Exhale. Fold forward. Relax your neck and breathe. Hold for 5 to 8 breaths.

5. Shoulder Stand — hold for 5 to 8 breaths

Lauren Imparato

Start laying down on your stomach. Take your feet behind your head and place your hands on your back near your bra line. Inhale. Lift your legs up. Close your eyes or look at your toes and breathe. Hold for 5 to 8 breaths.

You may also like: Try this 10-minute plyometric workout you can do at home:

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