With the stresses of modern life, it’s not uncommon to experience burnout from time to time. This state of emotional, physical, and mental exhaustion can make day to day life challenging, so many people search for ways to prevent it. As yoga is a proven calm-provider, practising regularly can help to fight burnout. When you feel the symptoms of stress creeping in, pop on your yoga leggings and head to the mat. In this article, we explore exactly how to fight burnout with yoga.
Childs Pose is one of the best asanas for relieving stress. Working to quiet the mind, the stretch allows you to switch off and have some well-deserved me-time. Additionally, the pose benefits the nervous systems and the lymphatic system to keep you feeling happy and stress-free. To practice the asana, start by kneeling on your mat. Next, sit back on your heels and lengthen the spine as you inhale. As you exhale, slowly walk your hands out in front of you until your chest is touching the floor. Finally, rest your forehead on the mat and relax your arms. You are in Child’s Pose. Hold the asana for around 2 minutes, or as long as it feels comfortable to do so.
Through gentle stretching of the back and the legs, Bridge Pose can reduce anxiety, fatigue, headaches, and even insomnia. A good nights sleep is essential for those hoping to prevent burnout, so those who suffer from sleeplessness should practice the pose before bed. To practice the asana, start by laying on your back. Next, bend your knees whilst keeping the soles of your feet on the floor. Relax your arms by the sides of your body and tuck your chin into your chest. Finally, lift your bottom and back off the mat to create a bridge. You are in Bridge Pose. Hold the asana for 30 seconds before lowering your back and buttocks back down to the ground.
When practised regularly, Standing Forward Bend can relieve stress, fatigue, and depression. To practice the asana, stand tall with your feet shoulder-width apart. Next, slowly hinge at the waist and lower your upper body toward the mat. To minimise the pressure on your lower back, make sure to bend your knees throughout the pose. Finally, grab your ankles and let your torso hang naturally toward the floor. You are in Standing Forward Bend. Hold the asana for 30 seconds whilst breathing deeply. To deepen the stretch, try swaying your upper body from side to side.
A restorative posture, Corpse Pose triggers a deep state of rest that slows the breathing, lowers blood pressure, and quiets the nervous system. Better still, the pose is super simple to practice. To perform the asana, all you need to do is lie down on your back and relax your arms by your sides. Take the time to concentrate on your breathing for as long as you feel comfortable. Corpse Pose can also be used during meditation to induce a deep state of relaxation.
Legs Up The Wall Pose is another great posture for fighting burnout. As well as reducing stress, the pose can improve blood circulation and send fresh, oxygenated blood to the brain and heart. To practice the asana, start by placing the shortest end of your yoga mat against a wall. When your mat is ready, sit down facing the wall. Next, lie back onto the mat and extend both legs up the wall. For best results, ensure that your bottom is touching the wall and that your legs remain close together. Finally, rest your hands on your stomach or on the mat. You are in Legs Up The Wall Pose. Hold the asana for around 2 minutes whilst breathing deeply.
Stretching the shoulders, neck, and spine, Dolphin Pose helps to release stress-related tension. Additionally, the asana alleviates stress and anxiety by quietening the mind. To perform the pose, start on all fours. Keeping your knees directly beneath your hips, rest your forearms on the mat with your shoulders above your hands. When you’re ready, keep your forearms on the floor and bring your palms together.
Next, curl your toes under and slowly lift your knees away from the mat. Begin to lift your bottom towards the ceiling as you lengthen your tailbone. Your body should now form an upside-down ‘V’ shape. Keeping your forearms on the mat, engage your shoulder blades by drawing them towards your back. It’s important to not let your head hang aimlessly when in this position; instead, support it between your upper arms. You are now in Dolphin Pose. Hold the asana for around 30 seconds before lowering yourself back down to the mat.
A softer variation of the asana known as ‘Shoulder Stand’, Waterfall Pose is a great addition to your burn-out fighting routine. As Waterfall Pose doesn’t invert the uterus, women can safely practice the posture during their menstrual cycle. For best results, practice the pose with a yoga block or blanket.
To practice the asana, start by laying back on your yoga mat. Next, bend your knees and rest your feet flat on the floor, as if you are preparing for Bridge Pose. Press your feet into the mat and lift your hips up be-fore placing your yoga block underneath your back. Finally, draw your knees into your chest and then extend them towards the ceiling. You are in Waterfall Pose. Hold the asana for around 30 seconds before lowering your legs back down to the ground.
Whether you’re hoping to prevent mental exhaustion or physical fatigue, practice the yoga poses above to fight burnout. When practising yoga, it’s important to be comfortable – especially during restorative asanas. With this in mind, it’s worth picking up a comfortable yoga hoodie to keep you warm during the cool summer evenings.