Anyone can feel overwhelmed and tired at work. Fortunately, there is yoga for burnout that can help manage the effects.
A long day at work can make you tired. However, when the effects of stress build up over time, without time to recover, you will suffer from burnout. It is linked to chronic stress at work. A simple nap won’t help you deal with it. What you need is good quality sleep to help you recover. You should also try a relaxing activity. There is yoga for burnout to relieve tension and provide relaxation. From cobra pose to half fish lord pose, there are plenty of asanas to help you reduce stress.
What is burnout?
It is not a medical condition, but a syndrome. It results from chronic stress due to work. Burnout is characterized by three dimensions, depending on World Health Organization (WHO).
- Exhaustion or feeling depleted of energy
- Increased mental distance from your work
- Reduced efficiency at work
Basically, you feel physically exhausted, you have emotional detachment, especially when it comes to work. “Overwork and lack of work-life balance can lead to burnout,” says yoga expert Dr. Hansaji Yogendra. Its prevalence is between 5 and 45 percent of the working population, particularly in the health field, according to a study published in the International research in education reviewed in 2021.
Yoga for burnout: know if it helps
Yes, yoga can help with burnout. A 2020 study published in the Postgraduate Medical Journal showed that yoga and fitness improved burnout in young doctors. Another study published in the Complementary therapies in clinical practice in 2022, showed that 20 minutes of yoga practice helped reduce burnout among healthcare workers.
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Yoga can also help reduce the risk of burnout. Practicing yoga regularly may be an effective way to reduce stress levels and reduce the risk of burnout, according to a study published in Public health frontiers in April 2024. “Yoga for recovery from burnout is effective because there are poses that can calm the mind or relieve physical stress,” says Dr. Hansaji.
Yoga for Burnout: Poses You Should Try
1. Hastapadasana or standing bend pose
- Stand with your feet together.
- Raise both arms above your head and arch your upper back a little.
- Lean forward while keeping both legs straight. Lower down to touch your toes with your fingers and pull your head toward your knees.
- Go back up and back down.
“This pose should be part of the yoga plan for burnout recovery because it improves blood flow to the brain while calming the mind,” says the expert.
2. Vakrasana or twisted pose
- Stand on the yoga mat with some distance between your feet.
- Move your hands forward and maintain a distance between them.
- Swing your hands to the right while rotating your spine.
- Bend your left hand at the elbow and continue to swing your right hand back with your gaze on your 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 plan for burnout recovery.
3. Bhujangasana or Cobra Pose
- Lie on your stomach on the mat with your palms close to your chest.
- Lift your head with your shoulders and your chest using your back muscles.
- Then hold this pose to return to the first position.
If you’re considering yoga for burnout, include cobra pose in your routine. It improves energy levels and relieves mental lethargy.
4. Ardha Matsyendrasana or Half-Lord of the Fishes Pose
- Sit with your legs straight.
- Bend your left leg and place your right heel next to your left knee.
- Turn your trunk to the right while holding your right ankle with your left hand.
- Turn further and bring your right hand behind your back to your left thigh while turning your neck toward your right shoulder.
- Hold then untwist your trunk and neck, bring your right hand to the side and straighten your feet.
- Repeat on the other side.
“It stimulates the nervous system and helps with detoxification,” specifies the expert.
5. Bhadrasana or butterfly pose
- Sit with your legs extended.
- Bend your knees outwards and bring the soles of your feet together.
- Gently press your knees with your hands.
- To release, stretch your legs.
Butter pose should make it your yoga plan for burnout recovery because it promotes relaxation by releasing tension in the hips and inner thighs.
6. Balasana or child’s pose
- Sit in vajrasana or diamond pose by kneeling and sitting back on your heels.
- Lean forward and place your forehead on the floor.
- Return your hands with palms facing up.
- Return to vajrasana.
“Balasana calms the nervous system, reduces stress and helps to relax,” explains the expert.
7. Marjaryasana-Bitilasana or cat-cow pose
- Start in vajrasana, then move forward with your forearms on the floor and your elbows outside your knees.
- Extend your palms forward palm-width apart and kneel, lifting your torso.
- Align your knees and toes with your palms, toes pointed.
- Raise your head while pressing your lower back down.
- Tuck your chin and arch your back.
- Then return to the starting position of cat-cow pose.
It reduces spinal stiffness, which can occur during long working hours.
8. Viparita Karani or leg pose on the wall
- Lie on your back on the mat with your feet together.
- Raise your legs and press your hands under your hips to lift your trunk using your elbows.
- Hold this position.
- Bend your knees, lower your hips and return to the starting position.
It improves circulation and relieves exhaustion, making it a perfect addition to your yoga plan for burnout recovery.
9. Ustrasana or camel pose
- Kneel with your toes curled, supporting your body on your knees.
- Lean back, taking your arms behind you and placing your fingertips on the floor.
- Keep your arms straight and your eyes focused on one point.
- Raise your pelvis and arch backwards while letting your neck fall gently backwards.
- Maintain this position.
- Bring your upper torso back and straighten your neck.

It opens your chest, helps you breathe easily and relaxes you.
10. Paschimottanasana or Seated Forward Bend Pose
- Sit with your legs extended forward, feet together, and spine straight.
- Raise your arms to shoulder level.
- Lean forward and try to hold your toes.
- Hold the position then return to the starting position.
As part of yoga to recover from burnout, do Paschimottanasana to reduce stress.
11. Pawanmuktasana or Wind Relief Pose
- To do Pawanmuktasana, lie on your back with your feet together and your hands at your sides.
- Bend both your legs and bring them towards your chest.
- Tie under your knees and bring them together.
- Hold the position then return to the first step.
“This 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, with your legs slightly apart from each other.
- Keep your palms facing up and relax like a corpse.
- Close your eyes and breathe rhythmically.
- Without moving, focus on the vital areas of your body in succession, starting with your toes and working your way up to your head.
Corpse pose helps induce deep relaxation.
Yoga for burnout: know who should avoid it
- Avoid leaning forward, twisting, or leaning back if you have heart or spinal problems, as this could make the condition worse.
- Avoid seated poses if you have knee problems because they put pressure on your knee joints.
- Pregnant women should avoid or modify these poses according to their comfort.
You can do yoga to recover from burnout, as it can help promote relaxation and reduce stress. Make sure you don’t overdo it or have any health problems, as some poses can affect your spine or knees.
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