Burnout is not just about being tired; it’s a state of feeling emotionally, physically, and spiritually exhausted. Long hours at work, digital distractions, and daily pressures can further deplete any little motivation left. When you start feeling tired, empty, and burned out, it’s time to reset. Thankfully, yoga can help.
Through breathwork, movement, and mindfulness, yoga can help re-energize and restore the inner balance naturally. However, to restore the energy and frazzled mind, choosing the right yoga poses is very essential. That’s why Alpesh Yoga—trusted for yoga teacher training in India – decided to share a list of yoga asanas for burnout that you can incorporate in your day-to-day life and regain vitality.
Child’s Pose (Balasana)
The child’s pose is a restorative pose that releases tension and helps a person unwind from stress and calm the nervous system. The pose is great for coming back to your breath and relaxing the body after a long and tiring day.
How to Do Child Pose?
– Kneel down on the floor and sit on your heels.
– Keep the arms extended forward with the forehead touching the mat.
– The knees may be slightly apart or kept together, as per comfort.
– Take slow, deep breaths, allowing the body to surrender.
– Remain in this pose for 30 seconds to a minute, gradually increasing the time.
Cat-Cow Pose (Marjaryasana-Bitilasana)
The cat-cow pose is a gentle, dynamic exercise releasing tension in the back and neck, thereby increasing flexibility in the spine. This pose helps bring awareness through the coordination of breath, an important factor in combating burnout.
How to Do Cat-Cow Pose?
– Come onto all fours with wrists under shoulders and knees under hips.
– Inhale, arching your back, lifting your head, and tilting your pelvis up (Cow Pose).
– Exhale, rounding your spine, tucking your chin into your chest, and pulling your belly in (Cat Pose).
– Repeat this slow cycle for 1-2 minutes while concentrating on deep breathing.
Downward Facing Dog (Adho Mukha Svanasana)
Downward Dog is an energizing pose that improves blood circulation, alleviates fatigue, and eases tension in the shoulders and spine. It helps refresh the mind and revive energy.
How to Do Downward Facing Dog Pose?
– Begin on all fours in a tabletop position.
– Lift your hips towards the ceiling, making an inverted V.
– Keep your hands and feet firmly planted on the ground.
– Let your head hang loosely between your arms, and lengthen your spine.
– Hold the pose for about 30 seconds to one minute, taking long, deep breaths.
Legs-Up-The-Wall Pose (Viparita Karani)
The Legs Up the Wall pose is one of the more straightforward poses and actually one of the most potent. This pose helps in circulation and eases tension in the legs and feet. This pose serves to calm an otherwise restless mind.
How to Do Leg Up the Wall Pose?
– Start seated sideways next to the wall and recline back on the floor.
– Extend your legs up on the wall while your back is resting on the floor.
– Keep your arms relaxed next to you and maintain deep breathing.
– Stay in this pose for about 5-10 minutes. This will allow the body to let go of tension.
Reclining Butterfly Pose (Supta Baddha Konasana)
The reclining butterfly pose allows the hips and chest to open while inviting relaxation into the body. In this yoga pose for burnout (a lot of other things too), blood circulation is facilitated, allowing the release of tension accumulated in the body.
How to Recline Butterfly Pose?
– Lie on your back and bring the soles of your feet together again, letting your knees fall open.
– Place your hands on your stomach or at your sides for comfort.
– Shut your eyes and breathe deeply and slowly.
– Remain in this position for 1 to 3 minutes and focus on letting go.
Corpse Pose (Savasana)
Often regarded as one of the finest poses for deep relaxation and stress management, Corpse Pose gives the body and the mind an opportunity to release stress while restoring energy and mental clarity.
How to Do Corpse Pose?
– Lie flat on your back, arms at your sides, and palms facing upward.
– Close your eyes and concentrate on slow and deep breathing.
– Begin to let the body relax, releasing any tension.
– Practice this pose for anywhere between 5 and 10 minutes for complete relaxation.
Yoga Poses for Burnout and Stress
There you go! We told you about yoga poses to deal with burnouts. By dedicating time to these asanas, you can cultivate inner peace, improve your mental health, and find balance amidst life’s challenges.
But hey, it is always best to join a yoga retreat guided by experienced teachers. Under professional guidance, you can get rid of it quickly. At Alpesh Yoga, we offer a plethora of retreats, each designed to suit different levels and goals. Check out our website today and pick the best program for you!
Got any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from experts.
Namaste!
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