How to Overcome Work Burnout with Yoga: 7 Poses and Practices
How to overcome work burnout - We bet you, at some point in your life, have googled this question. And it’s understandable. Competition today has risen to a crescendo. Everyone, with might and main, is doing their best to meet deadlines. They want to gain ascendancy over their career and affirm their worth. And there’s no doubt that ambition drives progress. But with it comes stress, tension, and lifestyle-related diseases.
A 2024 report from SHRM suggests that 44% of working professionals experience burnout from their jobs. Reasons? Endless tasks, lack of work-life balance, excessive screen time, and constant pressure to perform so you can stay visible among your team.
Many struggle to find right solutions, however. They often wonder how to truly overcome work burnout. What if you told you that yoga can help you with this? That it is the best natural way to restore your balance and energy?
In this blog, Ekattva Yogshala will guide you through 10 yoga poses to deal with work burnout. Plus, we will share additional practices to help you build more peaceful, mindful life.
Let’s start.
What are Best Yoga Poses To Overcome Work Burnout?
Here are some yoga poses that beginners can perform regularly to release tension, calm their minds, and restore energy after long, exhausting workdays:
Child’s Pose (Balasana)
Also called balasana, child pose symbolizes surrender and rest. It is a balancing pose that enables you to re-establish contact with your breath and inner tranquility. This yoga asana for how to deal with work burnout has the capacity to stretch the hips, thighs, and spine and relieve the shoulders and neck - which are usually strained after a long day of work.
To perform it, you need to consider these steps:
- Kneel on the mat. Bring your big toes together and lean back on your heels.
- Extend your arms forward and rest your forehead on the ground.
- Hold the pose 1-2 minutes, breathing deeply. Let your body fully relax and your mind calm down.
Cat-Cow Stretch
Marjaryasana-Bitilasana is all about its name! A sweet flow of the spine between two poses. Cat-cow stretch is derived from two Sanskrit words combo i.e. Marjari (cat) and Bitila (cow). It assists in waking the spine and releasing tension. It works best with desk employees who have spent hours sitting in front of their office desk.
The rhythmic aspect of cat-cow stretch improves flexibility of the spine, decreases rigidity, and promotes better posture. Here’s what you need to do to perform it:
- Begin on your hands and knees with a neutral spine.
- Inhale and straighten your back. Now raise your chest and tailbone. You’re now in cow pose.
- Exhale while scribing your spine. Pull the chin in. You’ve transitioned to cat pose.
Repeat 8-10 slow rounds. Just synchronize with the breath to achieve utmost relaxation.
Downward-facing dog
Adho Mukha Svanasana translates to downward-facing dog. A symbol of renewal and power, it’s a full-body stretch that gives vitality to the body. Your mind will feel calm. How, you ask? It makes blood flow to your brain more actively, decreases fatigue and makes strengthens your arms, shoulders, and legs.
To perform the downward-facing dog to overcome work burnout, consider following these steps:
- Begin on all fours. Your toes should be tucked in and hips raised in an inverted V.
- Keep your hands shoulder-width apart and heels touching the floor.
- Inhale, making sure you stretch your spine. De-stress by holding the position for 5- 10 breaths. This will make you feel fresh and balanced just like resetting your body after a working day!
Bridge Pose
Next up on our list of best yoga poses for how to overcome burnout is the bridge pose. Better known as Setu Bandhasana, it is often related to the bridge between the mind and body. It dilates the chest and heart, enhancing lung capacity and reducing fatigue.
We’ve mentioned bridge pose, particularly for those having burnouts, as it activates your thyroid gland and improves blood circulation. Result? You’ll have clarity in mind. Here’s how you can perform this yoga asana:
- Lie on your back, bend your knees, and maintain a stiff distance between your feet.
- Press your feet into the mat, bring your hips upwards, and clasp your hands beneath your back.
- Breathe 5 to 7 times and then release. You will feel that uplifting sense of lightness and emotional relief.
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Seated Forward Bend
Paschimottanasana a.k.a. intense stretch of the west involves stretching of the back side of your body. This pose can calm down your nervous system, relieve anxiety, and make you focus inwards in order to achieve clarity of the mind. It also increases spine and hamstring flexibility.
For performing a seated forward bend to overcome work burnout, you should consider these steps:
- Sit down on the floor with your legs straight forward.
- Breathe in and stretch your spine. Now breathe out as you bend forward from your hips.
- Reach towards your toes while maintaining a straight back and low shoulders.
- Take a few breaths. And with each breath, relax your body. Seated forward bend might sound mild but it is a very effective stress reliever!
Corpse Pose
Another amazing yoga pose to deal with work burnout after a long day. Savasana or Corpse Pose is a state of total surrender - a time for your body and mind to rest and reset. Although it seems a basic pose, it is one of the most vital yoga poses in fighting burnout.
Not just does it decrease stress hormones but it also slows down heart rate and improves mental sharpness. Here’s how you can perform Savasana:
- Lie on your back on the floor. Keep your arms at your sides and palms facing upwards. Drop your feet out naturally outward.
- Shut your eyes and concentrate on your deep slow breaths. You can stay in this position for 5-10 minutes. And that time is long enough to give your muscles and mind a good rest.
Overall, corpse pose is the key to ultimate relaxation. A way of restoring your energy back to you!
Lotus Pose
At last, we have Padmasana. A traditional meditation pose that represents image of peace, purity, and awakening. It assists in enhancing posture and deepening breathing. Practice it regularly and you can create inner stillness that is very profound. Hence, suitable for preventing burnout.
Here’s what you can do to perform the lotus pose on your own:
- Lie down on the floor. Keep your legs straight.
- Now bend your right knee and put your foot on the left thigh. Repeat the same with your left leg.
- Rest your hands on your knees in a mudra. Hold your back straight and inhale naturally.
This pose is truly helpful in the day-to-day routine of life. You can literally maintain mindfulness, improve focus, and cultivate emotional balance.
Is Yoga the Best Way to Overcome Work Burnout?
Yes, it is. The answer to this lies in its ability to address both mind and body simultaneously. Consuming caffeine, taking short breaks - these are just quick fixes. Yoga helps you regulate your breathing. It calms down your nervous system and releases built-up physical tension.
Although it’s true that you need to practice it regularly to make yourself respond to stress effectively, you can sleep better and build emotional resilience - benefits that you can’t get easily from just a few minutes of random daily activity. Combining movement, breath, and meditation, yoga becomes holistic approach for anyone looking to restore their harmony and prevent burnout recurrence.
What Are Best Alternative Practices to Overcome Burnout?
We are not saying that you have to only perform yoga since it’s much effective. Several other practices can also complement it for handling work burnout:
Meditation: Even 10-15 minutes every day in mindfulness or guided meditation can help you relax your mind. You can reduce anxiety and promote attention.
Regular exercise: Cardiovascular exercises or even brisk walking causes the release of endorphins. This elevates your mood and energy levels.
Time management and breaks: Organizing your work, taking short breaks, and setting limits will not overload your mind. In fact, you’ll feel much more productive.
Journaling: Recording thoughts, stressors, and gratitude assists in working through emotions. You can gain clarity and ameliorate mental clutter.
Deep breathing techniques: Practices like box breathing and diaphragmatic breathing reduce stress immediately, bringing instant mental calm.
Hobbies and creative outlets: Participating in music, art, or any form of activity can help you forget the stress caused by work. These promote relaxation.
How to Overcome Work Burnout: Final Words
That’s it. We told you about yoga poses and practices for dealing with burnout. These are amazing for those seeking to release stress, focus better, and restore energy levels. Need a more structured, guided approach? Joining Ekattva Yogshala’s offline and online yoga retreats are way to go!
Each program offered by us combines expert-led live sessions. You’ll get personalized guidance from highly experienced yoga gurus who not only teach you how to practice in the right way but also create a routine that improves mindfulness, productivity, and emotional balance.
Check out our best online yoga programs:
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Got any queries to ask? Send them to info@spiritualpunditz.com and have them answered by our yoga experts.
