Anyone can be overwhelmed and tired at work. Fortunately, there is yoga for burnout that can help manage its effects.
A long day at work can leave you feeling tired. However, if the effects of stress build up over time and there is no time to recover, you will experience burnout. This is due to chronic stress in the workplace. Just a short nap won’t help you deal with it. What you need is quality sleep to help you recover. You should also try your hand at relaxing activities. There is burnout yoga for stress relief and relaxation. From the Cobra Pose to the Half Pisces Pose, there are many asanas that can help you reduce stress.
What is burnout?
This is not a disease, but a syndrome. It is the result of chronic stress from work. According to the World Health Organization (WHO), burnout is characterized by three dimensions.
- Exhaustion or feeling drained of energy
- Increased mental distance from your work
- Decrease in working capacity
Mostly you feel physically drained, emotionally disconnected, 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 helps
Yes, yoga can help with burnout. A 2020 study published in the Postgraduate Medical Journal found that yoga and fitness improved burnout in young doctors. Another study, published in the journal Complementary Therapies in Clinical Practice in 2022, found that 20 minutes of yoga sessions helped reduce burnout levels in healthcare workers.
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Yoga can also help reduce the risk of burnout. According to a study published in Frontiers In Public Health in April 2024, practicing yoga regularly can be an effective way to reduce stress levels and reduce the risk of burnout. relieve physical stress,” says Dr. Hansaji.
Yoga for Burnout: Poses to Try
1. Hastapadasana or Standing Forward Bend Pose
- Stand up, feet together.
- Raise both arms above your head and arch your upper back slightly.
- Lean forward, keeping both legs straight. Get down low enough to touch your toes with your toes and bend your head toward your knees.
- Climb back up and drop down.
“This pose should be part of your burnout yoga plan because it improves blood flow to the brain while calming the mind,” says the expert.
2. Vakrasana or Twisted pose
- Stand on a yoga mat with some distance between your feet.
- Extend your arms forward and keep the distance between them.
- Swing your arms to the right side while twisting your spine.
- Bend the left arm at the elbow, and continue to swing the right arm back, looking at the right thumb.
- Return to step one and repeat on the left side.
It relieves tension in the spine and relieves physical stress, making it a great addition to your yoga burnout plan.
3. Bhujangasana or Cobra Pose
- Lie on your stomach on the mat with your palms next to your chest.
- Lift the head together with the shoulders, and the chest – with the help of the back muscles.
- Hold this position to return to the starting position.
If you’re planning to do yoga for a burnout, incorporate Cobra Pose into your routine. It improves energy levels and relieves mental lethargy.
4. Ardha Matsyendrasana or Half Pose of the Lord of the Fishes
- Sit with your legs extended.
- Fold your left leg and place your right heel next to your left knee.
- Turn your torso to the right, holding your right ankle with your left hand.
- Twist further and bring your right hand behind your back to your left thigh while rotating your neck to your right shoulder.
- Pause, then open your torso and neck, move your right arm to the side and spread your feet.
- Repeat on the other side.
“It stimulates the nervous system and helps in detoxification,” says the specialist.
5. Bhadrasana or Butterfly Pose
- Sit with your legs extended.
- Bend your knees outward and bring your feet together.
- Gently press your knees with your hands.
- Extend your legs back to release.
Bottle pose should be your go-to yoga plan for post-burnout as it promotes relaxation by releasing tension in the hips and inner thighs.
6. Balasana or child’s pose
- Sit in vajrasana or diamond pose, kneeling and sitting on your heels.
- Lean forward and rest your forehead on the floor.
- Bring your hands back, palms up.
- Go back to vajrasana.
“Balasana calms the nervous system, relieves stress and helps you relax,” says the specialist.
7. Marjaryasana-Bitilasana or Cat-Cow Pose
- Begin vajrasana, then move forward, resting your forearms on the floor and your elbows outside your knees.
- Extend your palms forward a distance of one palm and kneel, raising your torso.
- Bring your knees and toes together with your palms so that your toes are pointing up.
- Lift your head up while pressing your lower back down.
- Tuck your chin in and arch your back.
- Then return to the starting position of cat-cow.
This reduces the stiffness of the spine that can occur during prolonged work.
8. Viparita Karani or Posture of the feet in the wall
- Lie on your back on the mat, feet together.
- Lift your legs up and press your hands on your hips to lift your torso with your elbows.
- Hold this position.
- Bend your knees, lower your hips and return to the starting position.
It improves circulation and relieves fatigue, making it the perfect addition to your yoga plan for burnout.
9. Ustrasana or camel pose
- Kneel with your toes bent, supporting your body on your knees.
- Lean back, taking your hands behind you and placing your fingertips on the ground.
- Keep your arms straight and your eyes focused.
- Lift your pelvis and arch back, allowing your neck to gently fall back.
- Maintain this position.
- Bring your upper body back and straighten your neck.
It opens the chest, helps to breathe easily and relaxes.
10. Pashimottanasana or sitting forward bend pose
- Sit with your legs extended forward, feet together and spine straight.
- Raise your hands to shoulder level.
- Lean forward and try to hold your toes.
- Hold the position, then return to the starting position.
As part of your burnout recovery yoga routine, do Paschimottanasana to reduce stress.
11. Pavanmuktasana or wind relief posture
- To perform Pavanmuktasana, lie on your back with your feet together and your arms by your body.
- Bend both legs and bring them to your chest.
- Wrap your knees below and pull them closer.
- Hold the position, then return to step one.
“It improves digestion and releases trapped energy,” says Dr. Hansaji.
12. Shavasana or corpse pose
- Lie on your back.
- Extend your arms about a foot away from your body and walk your feet slightly apart.
- Keep your palms up and relax like a dead man.
- Close your eyes and breathe rhythmically.
- Without moving, focus on the vital areas of the body in sequence, starting from the toes and moving towards the head.
Corpse pose helps induce deep relaxation.
Yoga for burnout: Find out who should avoid it
- Avoid bending forward, twisting or bending backwards if you have heart or spine problems as this can make the condition worse.
- If you have knee problems, skip the sitting postures as they put pressure on the knee joints.
- Pregnant women should avoid these poses or modify them based on comfort.
You can practice yoga to get rid of burnout as it helps you relax and reduce stress. Make sure you are not straining or have any health problems as some postures can affect your spine or knees.
