Ever Trend Zone Everyone can feel overwhelmed and tired at work. Fortunately, there is yoga for burnout that can help you deal with the effects of burnout.
If you work all day long, you will get tired. But when the effects of stress accumulate over time and you don’t have time to recover, you experience burnout. It is associated with chronic workplace stress. A quick nap isn’t enough to deal with it. Quality sleep is essential for recovery. Try some relaxing activities too. There is yoga for burnout that relieves tension and brings relaxation. From cobra pose to half-fish king pose, there are many asanas that can help reduce stress.
What is burnout?
It’s not a medical condition, it’s a syndrome. This is caused by chronic stress from work. According to the World Health Organization (WHO), there are three aspects of burnout.
- Feeling tired or depleted of energy
- Mental distance from work becomes greater
- Decrease in efficiency at work
Basically, you feel physically tired and emotionally detached, especially when it comes to work. “Overwork and lack of work-life balance can lead to burnout,” says yoga expert Dr. Hansaji Yogendra. According to a study published in the journal Education Research International in 2021, its prevalence is between 5 and 45 percent of the working population, especially in the health sector.
Yoga for Burnout: Find out if it works
Yes, yoga helps with burnout. A 2020 study published in the Postgraduate Medical Journal showed that yoga and fitness improved burnout in junior doctors. Another study published in 2022 in Complementary Therapies in Clinical Practice showed that a 20-minute yoga practice can help reduce burnout in healthcare workers.
Yoga can also help reduce the risk of burnout. Practicing yoga regularly can be an effective way to reduce stress levels and lower the risk of burnout, according to research published in April 2024 in Frontiers In Public Health. There is a gender. It reduces physical stress,” says Dr. Hansaji.
Yoga for burnout: Poses you should try
1. Hastapadasana or standing forward bend pose
- Stand with your feet together.
- Raise your arms above your head and arch your upper back slightly.
- Bend forward while keeping both legs straight. Lower yourself to touch your toes and pull your head toward your knees.
- Go back up and lower down.
“This pose should be part of your yoga regimen for burnout recovery, as it calms the mind while increasing blood flow to the brain,” experts say.
2. Vakrasana or Twist Pose
- Stand on a yoga mat with your feet apart.
- Hold your hands out in front of you, keeping a distance between them.
- Swing your hands to the right side while twisting your spine.
- Bend your left hand at the elbow and continue swinging your right hand back while looking at your right thumb.
- Go back to the first step and repeat on the left side.
It relieves tension in the spine and reduces physical stress, making it a great addition to yoga for a burnout recovery plan.
3. Bhujangasana or Cobra Pose
- Lie face down on your mat and place your palms next to your chest.
- With the help of your back muscles, lift your head along with your shoulders and chest.
- Hold this pose and return to the starting position.
If you plan on doing yoga for burnout, incorporate cobra pose into your routine. Improves energy levels and relieves mental lethargy.
4. Ardha Matsyendrasana or Half-Fish King Pose
- Sit down with your legs stretched out.
- Fold your left leg and place your right heel next to your left knee.
- Twist your core to the right while holding your right ankle with your left hand.
- Twist further and place your right hand behind your back on your left thigh while turning your head towards your right shoulder.
- Hold your core and neck, then relax, bring your right hand back to your side, and open your legs.
- Repeat on the other side.
“It stimulates the nervous system and aids in detoxification,” experts say.
5. Bhadrasana or Butterfly Pose
- Sit down with your legs stretched out.
- Bend your knees outward and bring the soles of your feet together.
- Gently press down on your knees with your hands.
- To release, extend your legs back.
Buttery pose is a great addition to yoga for burnout recovery plans, as it releases tension in the lower back and inner thighs and promotes relaxation.
6. Balasana or child’s pose
- Sit on your knees and heels in Vajrasana or Diamond Pose.
- Lean forward and rest your forehead on the floor.
- Bring your hands back with your palms facing up.
- Return to Vajrasana.
“Balasana calms the nervous system, reduces stress, and helps you relax,” says the expert.
7. Marjaryasana – Vitirasana or Cat and Cow Pose
- Start in Vajrasana and move forward, placing your forearms on the floor and your elbows on the outsides of your knees.
- Extend your palms one palm width in front of you, then kneel and raise your upper body.
- Bring your knees and toes together with your palms and point your toes.
- Lift your head while pressing your hips down.
- Tuck your chin and arch your back.
- Then return to the starting position of Cat and Cow Pose.
Reduces stiffness in the spine that can occur during long hours of work.
8. Viparita Karani or Legs Up the Wall Pose
- Lie on your back on your mat with your feet together.
- Raise your legs, tuck your hands under your hips, and use your elbows to lift your core.
- Hold this position.
- Bend your knees and lower your hips to return to the starting position.
It improves circulation and reduces fatigue, making it a great addition to yoga for a burnout recovery plan.
9. Ustrasana or Camel Pose
- Kneel with your toes curled and support your body with your knees.
- Lean back, put your arms behind your back, and place your fingertips on the ground.
- Keep your arms straight and your eyes fixed on one point.
- Slowly tilt your neck back as you lift your pelvis and arch back.
- Please maintain this position.
- Bring your upper body back and straighten your neck.
It opens your chest, makes it easier to breathe, and helps you relax.
10. Paskimottanasana or Seated Forward Bend Pose
- Sit with your legs outstretched in front of you, feet together, and your back straight.
- Raise your arms to shoulder height.
- Lean forward and try to squeeze your toes.
- Hold that position and then return to the starting position.
As part of your yoga regimen to recover from burnout, do Paschimottanasana to reduce stress.
11. Pawanmuktasana or Wind Relief Pose
- To perform Pawanmuktasana, lie on your back with your feet together and your hands at your sides.
- Bend your legs and bring them close to your chest.
- Grasp the bottom of the knee and pull it closer.
- Hold that position and then return to the first step.
“It improves digestion and releases trapped energy,” says Dr. Hansaji.
12. Savasana or Corpse Pose
- Sleep on your back.
- Extend your arms about 1 foot away from your body and your legs slightly apart from each other.
- Relax like a corpse with your palms facing up.
- Close your eyes and breathe rhythmically.
- Without moving, focus on the vital zones of your body in order, from your toes to your head.
Corpse pose helps bring about deep relaxation.
Yoga for burnout: know who should avoid yoga
- If you have heart or spinal problems, avoid bending forward, twisting, or bending back, as this can worsen your symptoms.
- If you have knee problems, avoid sitting poses as they put pressure on the knee joints.
- Pregnant women should avoid or modify these poses for comfort.
Yoga can be done for burnout recovery as it promotes relaxation and helps reduce stress. Some poses can affect your spine and knees, so don’t push yourself too hard and make sure you’re in good health.
