The body will tell you everything you need to know. It is your learning tool to help you heal your past pains, traumas, injuries, and self-afflictions that can sit in your body, creating tension, illness, and fatigue.
Fatigue can easily lead you to exhaustion. Fatigue and exhaustion can change the way you react to life. You may eat quicker less healthy meals and more snacks. You don’t make time for exercise or to be in stillness. You may act out of character and become short tempered.
The goal is to feel good in your everyday body – to feel good in your life. If you feel light, well rested, and open, you’ll have a greater day filled with positive outcomes and joyful interactions.
Yoga means “to yoke” and “union.” Moving your body while doing yoga poses makes you feel light. It brings you back into union with yourself. It increases your blood flow so your circulation is improved. It eases the tension out of the body and mind through the breath. (1)
When you are calmer in your mind, you open to your senses. Yoga relieves fatigue; it activates vitality and nurturance to the muscles, joints, scar tissue, and energetic tension, which can show up as a dull ache or sensation. (2)
Your everyday activities can lead you to a tired worn-out state. Task lists, worries, activities, social media, all media – you are in a flow of constant input. Your movement needs to be focused on releasing.
Yoga gives your body a sigh of relief. Through the poses, you lengthen your spine, stretch your extremities, and learn to breathe deeper. You feel more balanced as a whole.
Yoga Poses That Bring Balance and Rejuvenation
The following yoga poses can help relieve fatigue and make you feel more balanced as a whole.
1. Supported child’s pose
Child’s pose takes the pressure off your shoulders, torso, and spine. It creates openness in the hips and a deep calm to the nervous system. It’s great to do midday for a break or in the evening to unwind.
You can do supported child’s pose using a bolster or two blankets folded into thirds so your torso can rest completely on them.
How to do the pose:
- Come into a tabletop position with your shoulders over your wrist and your knees under your hips.
- Bring your big toes to touch and your knees the width of the mat.
- Place the bolster between your inner thighs and fold forward.
- Rest in this position for 5–8 minutes.
2. Cobra pose
The cobra pose energizes the body by improving blood circulation and reducing stress levels. (3) It is an uplifting backbend that strengthens your arms and back while being easy on the spine.
This pose also stimulates the organs in your abdominal area while relieving pressure from the heart and lungs to improve their overall function.
How to do the pose:
- Lie upside down on a yoga mat with your chin forward and gaze slightly down.
- Keep your flat hands next to your rib cage with your palms touching the ground and elbows bent.
- Gently roll back your shoulders and lift your chest off the ground with the support of your hands.
- Stay in this position for 15–30 seconds, depending on your comfort level.
- Breathe out as you drop your chest back on the mat to lay flat.
- Relax in this position while taking a few deep breaths.
- Repeat this at least 5 times, relaxing for 15 seconds between each round.
3. Butterfly pose
The butterfly is a nice gentle stretch on the inner and outer hips and groin. It relieves pressure off the spine and shoulders, leaving you feeling lighter.
- Sit up tall and bend your knees, placing the soles of your feet on the mat.
- Let your knees fall out to each side, and allow the soles of your feet to come together.
- Support your knees with blocks or blankets if they are lifted above the hips.
- Place your hands around your feet and fold forward.
- Stay in this position for 5–8 deep breaths.
4. Downward-facing dog
The downward-facing dog is energizing for the whole body. It stretches the spine, hamstrings, arms, torso, neck, and shoulders.
It is one of the most beneficial poses there is. It elevates your mood and provides relief. When practicing this pose, make sure to have a mat so you are safe from slipping.
- Come to the floor in your hand and knees in a tabletop position.
- Walk your hands slightly forward of the wrist.
- Press firmly with your hands, spreading your fingers evenly.
- Tuck your toes under and lift your hips up and back until your legs go straight. Bent knees are okay in this position.
- Lengthen your torso and lift your low navel.
- Stay in this position for 5–8 deep inhales and exhales.
5. Warrior II
Warrior II is a pose that gets the fire of action going in your hips, legs, heart, and arms. It builds stamina, energy, and confidence.
Warrior II can be done without any props; the pose can be modified while sitting in a chair.
- Stand with your whole body facing one side.
- Take a long step forward with your right foot. Angle the left down, pressing the back heel to the back side of the mat.
- Bend your front knee so that your ankle and knee are in one line.
- Take your hands to your hips and center your torso to the midline. Bring your shoulder over your hips and raise your arms – the right arm will reach forward, and the left arm will reach back.
- Lift up through your forearms and breathe 5 deep breaths.
6. Cat and cow pose
The cat and cow pose calms your mind and enhances blood circulation throughout the body to overcome fatigue. It stretches out the spine to make it more flexible while relieving pain and swelling in the back muscles.
The also works out your wrists and shoulders and is known to facilitate better digestion.
- Go down on your hands and knees, keeping your knees at hip-width distance and your hands shoulder-distance apart.
- Inhale as you raise your hips, lower your belly, roll back your shoulders, and gaze forward.
- While exhaling, tuck your hips under, round your back, and let your head drop.
- Repeat this 5–6 times, moving with your breath.
7. Corpse pose (savasana)
The corpse pose is a relaxing pose to be done at the end of a yoga session, wherein you just have to lie in a neutral position and breathe deeply.
You are supposed to cut off from your surroundings and focus just on your breath. This can help you let go of all the pent-up stress and fatigue, especially adrenal fatigue. Plus, the corpse pose helps you center your mind and build your concentration level.
- Lie flat on your back with your legs extended out in front of you in a relaxed manner.
- Put your arms beside your body with your palms upward.
- Close your eyes and pay complete attention to your breath. Make sure to breathe in and out deeply.
- Maintain this position for at least 10 minutes.
- To release the pose, roll over to one side and slowly sit up.
Yoga creates a pathway of circulation and openness in our bodies. Every day, your body is craving for a good stretch. Adding a short or long yoga practice in the morning, afternoon, or evening creates a pattern of commitment to feeling good.
Doing yoga every day will benefit the body, calm the mind, and create a balanced point of center from which you emotionally respond. There are many different types of yoga styles and classes. Find ones that work for you and make you feel good, well rested, and energized.