In answer to your OP i woould be looking at pranayama, if you’re looking for energizing yoga.That is probably what you’re after,what you might benefit from.
Is it possible to get to grips with pranayama in a weekend~? Obviously, no.
One develops sensitivity to the breath and more importantly the distribution of prana within the body.And observations are made based on obviously cause and effect.And it usually demands yes decent relaxation and concentration.I sometimes begin in savasana,and more freq. jala neti recently etc.The real business end of yoga is pranayam &/or other meditation techniques.
There’s a gd book ‘Prana Vidya’ by Swami Satyananda Saraswati. I ordered it twice but did’nt receive it which makes me think it might be out of print. But some of the techniques are powerful especially if practiced regularly and/or intensively for a while.