Experts’ picks for the top five yoga poses to combat burnout

The pandemic has increased stress on all levels, whether physical, mental, or emotional. Some researchers have shared concerning findings related to the increased stress levels of working from home, such as frequent night waking, a blurring of work and personal life boundaries, and a struggle with the concept of unplugging from work at home. With the home becoming the new office and school, the homemaker is also working overtime, posing new challenges to everyone. People are looking for solutions to deal with increased stress, fatigue, and burnout. However, the 5000-year-old practice and science of Yoga has a simple blueprint and techniques to assist us. So, here are some yoga poses suggested by Kaivalyadhama CEO Subodh Tiwari.

Let us first examine what causes stress. Stress occurs when an individual’s personal resources and ability to cope with emotional, physical, or environmental demands are challenged or exceeded. A sudden stress response can manifest as a variety of symptoms, including:

Increased heart rate and or respiratory rate

Tremors and Sweating

Headache and body pains

Dry mouth/throat

Lack of concentration

Unexplained fear and anxiety

Uneasiness

Yoga is an ancient holistic Indian wisdom that instructs us practically on how to live our ideal lifestyle. It not only includes a wide range of practices such as Asanas, Pranayama, Cleansing Processes, Relaxation Techniques, Meditation Techniques, and so on, but it also instructs us on how to behave, how to conduct ourselves ‘off the Yoga mat’ through Yama-Niyamas (social and individual codes of conduct emphasized in Yogic curriculum)! Adopting a proper physical exercise routine, adequate rest, and a proper diet that aids in coping with stress in a healthy manner, as well as having a positive outlook on life, would constitute an ideal lifestyle.

Let us take a look at some simple yoga asanas that can help us relieve physical stress in our bodies. Each asana should be held for three to five breaths (one breath equals one inhale and exhale cycle).

The 1-Daily practice of Mountain Pose, also known as Tadasana, is extremely beneficial because it lengthens and strengthens the spine, legs, and feet, as well as relieving pain.

2-Follow this with three to five repetitions of Cow (Bitilasana) / Cat (Marjariasana), inhaling to arch the spine for cow and exhaling to round the spine for the cat. The Cat/Cow pose lengthens and stretches the back, torso, and neck muscles while gently massaging the spine and internal organs.

3-Bhujangasana, in which the chest is lifted while the thighs are on the mat, is also extremely beneficial for relieving spinal stress.

4-Relaxing asanas such as Shavasana and Makarasana are extremely beneficial in cases of acute stress. They not only help to relieve muscle tension, but they also allow all vital organs to rest. The strain on joints is relieved, the heart rate slows, and the metabolic rate slows as well. The breath becomes slow, rhythmic, and deep, assisting in the relaxation of all tissues and even calming the mind.

Breathing exercises and pranayama are extremely beneficial in cases of mental and emotional stress. For the best results, the following routine should be followed on a daily basis:

Breath awareness entails keeping the breath steady or slightly slower and sensing the touch of air inside the nostrils. Continue for another 20 to 30 breaths.

30 to 50 rounds of slow, deep breathing

20 rounds of Anulom – Vilom Pranayama

20 to 30 rounds of Bhramari Pranayama

Omkar Chanting- 20-30 rounds

The yoga practices listed above should be done at least 3 hours before or after a meal. A daily practise of 30 to 45 minutes would be sufficient to combat and manage stress.