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Level 1/2
30 min

Goodbye Exhaustion, Hello Energy

Hatha | By Jason Crandell on Sep 01 2011
Tired, feeling blue, unenthused or downright exhausted? This practice gives into the fact that you're feeling tired and starts slowly, gently and quietly with some reclined work. Then, it builds into some effective and uncommon awakening movements that include rolling back and forth from plow pose to seated forward bends. It continues this trend by gliding you through sun-salutations, standing poses, and awakening backbends.


Tired, feeling blue, unenthused or downright exhausted? This practice gives into the fact that you're feeling tired and starts slowly, gently and quietly with some reclined work. Then, it builds into some effective and uncommon awakening movements that include rolling back and forth from plow pose to seated forward bends. It continues this trend by gliding you through sun-salutations, standing poses, and awakening backbends.


  • Karen See     Oct 18th, 2014
    Thank you Jason. I didn't know how much I needed to be energised until you awakened me. Love.
  • Tracy Ling     Sep 19th, 2014
    I had a busy of day as a helper; processed issues through the night. I felt ready to help again but fatigued.
    Being with you this morning is what my heart and body needed.
    I am energized and ready to be of service to my "community".
    In gratitude, Tracy
  • nicola t     Aug 29th, 2014
    yeah! feeling good
    • Jason Crandell     Sep 1st, 2014
  • Shana Mahaffey     Aug 28th, 2014
    Perfect for the tired and blah day I was having. Thank you!
    • Jason Crandell     Sep 1st, 2014
  • nancy bernstein     Aug 20th, 2014
    Wow, didn't realize there was one of these I hadn't tried yet--and since I love that halasana/paschimottanasana thing, it was a great find. So fun it felt faintly illegal, like finding a secret stash of cookies and helping myself to a couple extra.... Still dragging around trying to get over a bug that has me feeling tired all day, but I definitely feel a little better than I did half an hour ago. Thanks!
    • Jason Crandell     Aug 23rd, 2014
  • Laura Baron     Jul 28th, 2014
    Just what I needed this morning, I had a terribly rough night and needed a teacher I trusted. This was perfect and now I feel like a human being. Thank you!
    • Jason Crandell     Jul 28th, 2014
      I'm happy this helped Laura!
  • Erika Pierce     Jul 22nd, 2014
    Thank you for a great class. I find myself troubled, and this was very soothing.
    • Jason Crandell     Jul 22nd, 2014
      I'm very happy this helped you Erika, thanks.
  • KAREN Hutchison     Jul 7th, 2014
    My body ached all over and felt very tired this morning, I cant believe how different I feel now after 30 min. Thank you so much, this will be a regular for me in the mornings.
    • Jason Crandell     Jul 8th, 2014
  • Shirley Bandel     May 24th, 2014
    Hi Jason, every time I'm butterflying and practicing with other teachers on the Glo and then come back to you... I'm feeling an immense sensation of bliss and happiness ! Thank you for you teachings and guidance. You're simply the Best!
    • Jason Crandell     May 24th, 2014
  • Laura Baron     May 16th, 2014
    This surprisingly felt like it was too much for me (my usual practice is Ashtanga but I'm feeling very messed up) but it did move some emotional stuff. I find your teaching energy well balanced and comforting, so thanks for that.
    • Jason Crandell     May 17th, 2014
      Glad to hear it Laura!
  • Laura Baron     May 16th, 2014
    This surprisingly felt like it was too much for me (my usual practice is Ashtanga but I'm feeling very messed up) but it did move some emotional stuff. I find your teaching energy well balanced and comforting, so thanks for that.
  • Deborah Teske     May 16th, 2014
    Great practice to do before going on a field trip with 4th and 5th graders!! Energized by calm. Thank you ;)
    • Jason Crandell     May 17th, 2014
      Glad you enjoyed it!
  • Eduardo Aguilar     May 13th, 2014
    Awesome class! Loved it, great energy
    • Jason Crandell     May 13th, 2014
  • Eduardo Aguilar     May 13th, 2014
    Awesome class! Loved it, great energy
  • lisa bowers     Apr 3rd, 2014
    OK so I am stuck on this perfect practice ! Thanks Jason.
    • Jason Crandell     Apr 3rd, 2014
      Thanks Lisa.
  • Kim Leshinski     Mar 28th, 2014
    This is one of my favorite classes. It is perfect for lunch time yoga when I need a boost of energy to get through the day. The pace was a little fast at first, but it is the right amount of challenge and movement to get the blood flowing. Thank you Jason, I love your classes!
    • Jason Crandell     Mar 28th, 2014
      Thanks Kim ;)
  • Milena Rangelov     Mar 13th, 2014
    WOW, this class was just what I needed after a long working day!
    • Jason Crandell     Mar 13th, 2014
      ;) thanks Milena.
  • Olga Novikova     Mar 2nd, 2014
    This class returned me from the dead :-) Sometimes you are so tired physically that staying still is painful, you get to get moving. And rocking is truly soothing, like being rocked as a baby in a cradle...
    • Jason Crandell     Mar 2nd, 2014
      Glad the movement worked well for you!
  • Leisa Kirk     Feb 16th, 2014
    This class was sound only no visuals. It was still good but would gave liked to see something on the screen,
    • YogaGlo     Feb 16th, 2014
      Hi Leisa. We've sent you an email with troubleshooting tips!
  • Angela Roam     Feb 11th, 2014
    great flow love the rolling back and forth!
    • Jason Crandell     Feb 11th, 2014
      Glad you enjoyed it Angela, thanks.
  • Jennifer Monaghan     Jan 15th, 2014
    I really enjoyed this class. Some of the movement with the breath reminded me of the Viniyoga practices which I used to do. It felt great!
    • Jason Crandell     Jan 15th, 2014
      Thanks Jennifer!
  • Satya Larrea     Dec 20th, 2013
    Thank you, Yoga! And thank you Jason for your skill in sequencing and your gifts in facilitating a transformative experience every time. Happy Holidays! Satya
    • Jason Crandell     Dec 20th, 2013
      Happy holidays Satya.
  • lisa bowers     Dec 11th, 2013
    Can't thank you enough Jason for this genius little practice. Brings me back to my energy every time !
    • Jason Crandell     Dec 12th, 2013
      Glad you're enjoying it Lisa, thanks.
  • Catherine farquharson     Nov 14th, 2013
    Two years later, and this is still one of my favourite go-to classes. Love it!
    • Jason Crandell     Nov 14th, 2013
      That's great! Thanks Catherine.
  • Natasha Rich     Nov 2nd, 2013
    My first class with Jason! What an incredible sequence. Thank you! :)
    • Jason Crandell     Nov 3rd, 2013
      Thanks Natasha! And welcome to Yogaglo.
  • lisa bowers     Aug 29th, 2013
    Jason you could re-issue this wonderful practice as " Stiff Spine into Supple Spine" all of the rolling movement is so effective to get my creaky old back moving in the mornings. Thank you again for this one!
    • Jason Crandell     Aug 29th, 2013
      Nice title Lisa, thanks for practicing.
  • Megan Diminich     Aug 14th, 2013
    I love this gentle class on days when I just don't want to get going! Exactly what I needed, thanks!
    • Jason Crandell     Aug 14th, 2013
      Thanks Meghan. Glad you enjoy this.
  • JENNIFER LEBLANC     Aug 13th, 2013
    Jason Crandell is one of my favorite instructors...and yogaglo is my new favorite website! Such a wonderful idea...any style, any teacher, any length class, any time. Could not have asked for more.
    • Jason Crandell     Aug 13th, 2013
      Thanks Jennifer!
  • lisa bowers     Aug 3rd, 2013
    i come back this gem of a session over & over. Really a little bit of brilliance on our part Jason. Much appreciated.
    • Jason Crandell     Aug 4th, 2013
      glad you can keep coming back to this. thanks Lisa.
  • Mon Winters     Jul 12th, 2013
    Im new to yogaglo and was really looking for an energizing practice. I loved the rocking motion and can really feel my blood circulating and my energy renowned. Thank you!
    • Jason Crandell     Jul 12th, 2013
      Thanks Mon
  • Ashley Augustine     Jul 5th, 2013
    Great class, Jason. Your voice is very soothing and I didn't need to look at the screen for direction. Thank you:)
    • Jason Crandell     Jul 5th, 2013
      glad to hear it Ashley! thank you.
  • lisa bowers     May 28th, 2013
    perfect Post Weekend Warrior medicine. thanks Jason !
    • Jason Crandell     May 28th, 2013
      Thanks Lisa. Glad this did the trick
  • seher misirli     Apr 11th, 2013
    This practice did the trick! Thank you..
    • Jason Crandell     Apr 11th, 2013
      Thanks Seher!
  • dar carman     Apr 8th, 2013
    ahhh just what I needed after NYC.although I have to say your teachings this weekend was so balanced and complete in every way, there is not one part of my body that is over fatigue....even after the NY hustle back home. So much gratitude to you Jason. Namaste, Dar
    • Jason Crandell     Apr 8th, 2013
      Was great seeing you Dar! Thank you.
  • Jo Beer     Feb 2nd, 2013
    Super class, just the right balance between kind awakening and challenging, thanks Jason!
  • Amanda T     Jan 27th, 2013
    great class. i feel relaxed and energized. thanks jason!
    • Jason Crandell     Jan 30th, 2013
      Thanks Amanda
  • Anne Razvi     Jan 27th, 2013
    I also absolutely love this class! I have an auto immune condition and sometimes my energy is totally depleted, but switching into this class helps me face my day, thank you Jason.
    • Jason Crandell     Jan 27th, 2013
      Thanks Anne!
  • Catherine Halion     Dec 26th, 2012
    Absolutely love this class. It really works!
    • Jason Crandell     Dec 26th, 2012
      Thanks Catherine. Appreciate the feedback.
  • Jason Crandell     Oct 8th, 2012
    Olivia - great! happy it did the trick for your nervous system.
  • Jason Crandell     Sep 21st, 2012
    S- thank you! Glad you enjoyed it.
  • s smith     Sep 19th, 2012
  • Olivia Johnson     Sep 17th, 2012
    Thank you Jason, such a gentle class that has reset my nervous system. X
  • Loma Tai     Sep 16th, 2012
    I was feeling overwhelmed and fatigued from jet lag and the anticipation of a busy week ahead. Thank you Jason. I feel energised but calm..:-)
  • Jason Crandell     Sep 14th, 2012
    Christine- sweet! Glad you enjoyed it. Thanks for practicing.
  • Jason Crandell     Sep 14th, 2012
    Sarah- thank you! What a joy parenthood is. You too.
  • Christine Blackwell     Sep 13th, 2012
    oh Jason, that was perfection. I didn't even feel like practicing today but then i didn't want the class to be over....! so it was exactly like you described--goodbye exhaustion, hello energy. just perfect. thank you so much
  • Sarah Torri     Sep 13th, 2012
    Jason, congratulations on becoming a Dad. Yep, dads get tired, too,and it's so cool to snuggle with a sleeping baby!! Enjoy.
  • Jason Crandell     Sep 13th, 2012
    Maurey - thank you! glad you like the handstand practice time.
  • Jason Crandell     Sep 13th, 2012
    Sarah - thanks! I just became a Dad so I get the working and mom-ing, but for me its of course working and dad-ing.
  • Jason Crandell     Sep 13th, 2012
    Tori - thanks a lot!
  • Maurey Lancaster     Sep 13th, 2012
    Another wonderful class! I love how you pop in handstand- gives me a real chance to work on it x
  • Tori Bradford     Sep 13th, 2012
    Jason, what a creative and subtle way to get the body moving and not even realizing I broke a sweat! Loved this class and your method of teaching! Thank you!
  • Sarah Torri     Sep 12th, 2012
    Thank you , Jason. Loved doing this practice today following a full day of working and mom-ing. I bet it energizes while jet-lagged, too. :-) namaste
  • Jason Crandell     Sep 2nd, 2012
    Kjennette - happy to hear you enjoyed this, thanks!
  • kjennette Bogardus     Sep 1st, 2012
    Loved it!!! Thank you!!!
  • Jason Crandell     Aug 18th, 2012
    Abby - this warms my yoga teaching heart! thanks!
  • Abby Brooks     Aug 18th, 2012
    Thank you so much, Jason. This class was one of many from you that immediately got "favorited." In fact, I select your classes first and foremost. Welcome to my daily practice :)
  • Jason Crandell     Aug 17th, 2012
    Mariana - thanks for giving this a shot and glad it worked!
  • Mariana Mc Loughlin     Aug 17th, 2012
    Excellent! It really worked for me! Thank you, Jason!
  • Jason Crandell     Jun 14th, 2012
    Jo- glad you liked it, thank you!
  • Joanne Whitford     Jun 13th, 2012
    absolutely awesome!
  • Jason Crandell     May 29th, 2012
    Aleksandra - thank you!
  • Aleksandra Bril     May 29th, 2012
    Very true to the description. honest yoga.
  • Jason Crandell     May 22nd, 2012
    Anita- thank you! Glad to hear you enjoyed it.
  • Anita Olanick     May 22nd, 2012
    Such a precise teacher. Great class.
  • Jason Crandell     May 17th, 2012
    Anahita - agreed! much more sustainable :) thanks so much, J
  • Anahita Anahita     May 17th, 2012
    From the heart of one tired graduate student to yours, thank you! This type of energy is so much more sustainable than endless cups of coffee. :)
  • Jason Crandell     May 14th, 2012
    Ramona- happy this did the trick!
  • Ramona Stroe     May 13th, 2012
    I have been wauting for a routine such as this for so long! Very balancing, extremely energizing. I loved it!
  • Jason Crandell     Apr 20th, 2012
    Kelly- no prob, my pleasure.
  • Kelly Hogaboom     Apr 20th, 2012
    Jason, thank you so much for the advice. I am looking at all your tutorials now and will check into them. I find your approach fabulous.
  • Jason Crandell     Apr 19th, 2012
    Kelly - It's really hard to actually learn halasana in this practice since we don't spend any time in it. Maybe I'll create a halasana tutorial sometime. For now, just be as smooth as you can be..... a little abdominal engagment can be helpful!
  • Kelly Hogaboom     Apr 19th, 2012
    This was a wonderful practice. Thank you!

    Do you have any recommendations for a beginner regarding plow pose? I found it energizing and felt no pain in my neck, but I couldn't help feeling a bit ungraceful as I threw myself back into it. I have no idea if I was doing it well or "correct" at all.

    I appreciated this practice very much!
  • Jason Crandell     Apr 7th, 2012
    Jennifer - thanks for your feedback. it seems that there are a lot of us who wake unrested! happy you enjoyed this practice.
  • Jennifer LaFleur     Apr 6th, 2012
    I used this as a morning practice since I rarely wake feeling rested and my back is often a little stiff. I love how you acknowledge fatigue as a normal human state, and your instructions are so clear I can focus on my breath and my body. The rolling is great! And the transition from stillness to movement is really well done. Thanks so much!
  • Jason Crandell     Feb 1st, 2012
    @Cath: it depends on the brand of tea!
  • Cath Jett     Feb 1st, 2012
    Better than Earl Grey tea!
  • Laura Laura     Jan 18th, 2012
    After a string of sleepless nights, this was just the practice I needed. Thank you for encouraging me to acknowledge my fatigue and work with, then through it, rather than pushing past it.
  • Brenda Walls     Jan 16th, 2012
    As a mom of two young ones who also works FT....exhausted is what I am everyday. This was perfect! I feel loads better!
    Thank you!
  • Laurie Crassweller     Jan 3rd, 2012
    Wow, that was just what I needed.
    Thank you
  • Sharon Gollman     Dec 23rd, 2011
    Also great for the holidays when time & energy are low.....thank you!
  • dar carman     Dec 6th, 2011
    always enjoy this wise thanks
  • Isabella Allard     Oct 23rd, 2011
    Dearest Jason, thank you for this lovely feeling sequence. Excellent to replenish and restore my energies! Much love XX Great guidance :)
  • Vera Travlou     Oct 20th, 2011
    Your instructions are so clear and well articulated I never have to look at the screen. I feel completely guided and safe throughout all your sessions which is exactly what I need right now in these troubled times here in Greece. Thank you Jason.
  • Liz Schweizer     Oct 18th, 2011
    Great for a beginner like me - I can keep up and feel energized.
  • Vera Travlou     Oct 10th, 2011
    I woke up this morning feeling sick and tired but this helped me so much I'll going to work after all, thank you!
  • Elena Lowenthal     Oct 6th, 2011
    Jason, I did this after my workout. I felt extremely tired and exhausted after workout. But this worked. After I finished this sequence I felt great and full of energy. I think those rolling halasanas really work. Thank you.
  • Susan Marine     Sep 27th, 2011
    This practice *is* energizing, but feels more like vinyasa than Hatha.
  • Margaret Monnier     Sep 21st, 2011
    Perfect! Thank you!!
  • Emily Okie Lynn     Sep 15th, 2011
    nice!! Thank you!
  • Carri Schneider     Sep 15th, 2011
    thank you for this. it was my first time returning to yoga after childbirth and this was the perfect route back "in".
  • Jyoti Khubchandani     Sep 14th, 2011
    two words. loved it!!
  • Sharon Gollman     Sep 10th, 2011
    Amazing! Andrea, loved seeing you demonstrate the poses!
  • Sharon Frost     Sep 9th, 2011
    This is a great decompression practice. I'm still adjusting to gravity after a long airplane ordeal. I almost always start practice with 15 min. of inversions: headstand; handstands; forearm balance -- so it was an interesting thread from up to down to up.
  • Erica Struble     Sep 9th, 2011
    It's been a hard week and this practice was greatly appreciated! My mind and body are now at ease and I can greet the day now with a little bit more energy. Thanks, Jason. Om shanti.
  • Claudia Doherty     Sep 6th, 2011
    As always, Jason, your verbal cues are right on. I'm awake! Thank you.
  • Brandi Hand     Sep 5th, 2011
    Andrea's movements are so beautiful! Thank you both!
  • Nenette Arroyo     Sep 3rd, 2011
    This was awesome and quite powerful. I did this just before a party and it was way better than any cocktail! Thanks Jason :-)
  • Helen Micklewright     Sep 3rd, 2011
    Thanks Jason - really enjoyed this and now feel great!
  • Michelle Whelan     Sep 2nd, 2011
    Made me feel great, and put me in a good mood!
  • dar carman     Sep 2nd, 2011
    Just what I needed after Irene. Coming back for more and looking forward to sharing it..thank you Jason
  • Anna Baca-Barnhart     Sep 2nd, 2011
    I am a long distance walker AND yoga practitioner. Just feeling kinda wiped out though, after completing a 95 mile trail this past week. This practice helped to revive me in a BIG way. My gratitude, Jason.
  • Abby Takarabe     Sep 1st, 2011
    That was a great sequence Jason, as always. I am looking forward to your Australia tour (don't forget to come to Adelaide!), one day! Namaste my friend, Abby
  • Jason Crandell     Sep 1st, 2011
    @betsy: I assume you took a nap, then did yoga, right?
    @Jen Wang: Good point/question: yes, the spinal rolling could easily be much-too-much for many bodies. As always, it makes sense to listen to the body and make skillful decisions. This often means to back-up. perhaps a student could do cat and cow pose movements instead. Or, very gentle bridge pose to knees-to-chest pose repetitions. These might be more accessible.
    @everyone else: glad this is treating you well!
  • betsy templeton     Sep 1st, 2011
    I was pondering...a nap or some yoga? I made the right choice, thank you!
  • Christie Schmelzle     Sep 1st, 2011
    Awesome!!! It was perfect!
  • Alison Wesley     Sep 1st, 2011
    Thank you for this!! It seems like this was made for me today :)
  • Andrea Julien     Sep 1st, 2011
    Wonderful morning sequence. Thanks!
  • Jen Wang     Sep 1st, 2011
    Another wonderful not-too-fast & not-too slow, feel good practice. Thank you !
    Question: The rolling back and forth sequence ( Dandasana to Halasana) is great for spinal stimulation, but for those not-too-young, healthy students (60 years old and up,) any special points need to pay attention to ? Hope you have a wonderful time in Japan !
  • Jennifer Bonnell     Sep 1st, 2011
    On a good day, not a food day. I should really read over my posts before submitting :)
  • Jennifer Bonnell     Sep 1st, 2011
    I meant physical limits - typo!
  • Jennifer Bonnell     Sep 1st, 2011
    Thank you so much for such a wonderful practice! As always your thoughtful and structured class was just what I needed. As I go through the process of diagnosis for a chronic neurological disease, yoga is helping me redefine my phaical limits and helping me appreciate my body for what it can do rather than what it cannot. The balance of energizing with the soothing rocking for my CNS makes this perfect for me on a food day.