Right from the morning until late at night, a busy lifestyle takes a toll on your energy level. This leads to feeling of fatigue and tiredness.
One obvious reason behind fatigue is lack of sleep. It may also be related to lack of physical activity, jet lag, side effects of medications or an unhealthy diet.
But it’s not always that simple. Medical conditions like a thyroid disorder, diabetes, fibromyalgia, multiple sclerosis, depression and other problems can also cause chronic fatigue.
When you’re feeling tired or fatigued, yoga may not seem to be the best option for a jolt of energy. But in reality, yoga is exactly what your body needs to fight fatigue.
Yoga works as an excellent natural energy-booster and even helps improve sleep quality, relieve stress and anxiety, stimulate blood flow throughout the body and improve overall physical health.
Several studies have proven its beneficial effects.
A 2011 study published in Biopsychosocial Medicine suggests that long-term yoga training can reduce scores related to mental health indicators, such as self-rated anxiety, anger and fatigue.
Also, a 2013 study published in Rheumatology International notes that yoga had short-term beneficial effects on fatigue as well as some other key domains of fibromyalgia syndrome.
There are many yoga poses that can help combat fatigue and boost feelings of vitality.
Here are the best yoga poses to get rid of fatigue.
1. Child’s Pose (Balasana)
This yoga pose helps you remain calm, grounded and connected to the earth.
It helps open the hips and release any tension in the back muscles. This pose also stimulates digestion and elimination of toxins from the body.
- Kneel on the floor and sit back on your heels or glutes.
- Leave your arms loose by your sides or stretch them out straight.
- Exhale and slowly lean forward, until your forehead touches the floor and your torso rests on your thighs.
- Hold the position for 20 to 30 seconds or longer, breathing softly.
- Slowly return to the starting position.
- Repeat 10 to 20 times every day.
Caution: This yoga pose is not recommended for pregnant women and those with recent or chronic injury to the knees.
2. Cobra Pose (Bhujangasana)
The Cobra Pose, a part of the sequence of yoga postures in Surya Namaskar or Sun Salutation, is a great pose for beating fatigue.
It helps reduce fatigue and stress, while improving blood circulation throughout the body. It also strengthens most of the muscles in your body, stimulates your abdominal organs and opens up the heart and lungs.
- Lie down on your stomach with your legs stretched out.
- Place your palms on the ground underneath your shoulders and keep your elbows folded upward.
- Your chin and all your toes should be touching the floor.
- Inhale and slowly raise your chest up, bending backward as much as you can without using your arm strength.
- Hold this position for 15 to 30 seconds, depending on your comfort level.
- Exhale and slowly lay flat, relax and take a few deep breaths.
- Repeat this at least 5 times, relaxing for 15 seconds between each round.
- Finish with the Child’s Pose and relax for some time before standing up.
Do not overstretch your back. Be gentle.
Caution: This yoga pose is not recommended for pregnant women and those suffering from headaches, a back injury or carpal tunnel syndrome.
3. Butterfly Pose (Baddha Konasana)
This simple yoga pose also helps relieve fatigue. It relaxes and stretches the muscles of the inner thighs and hips.
In addition, it aids digestion and improves flexibility in the hip region.
- Sit on the floor with your legs spread straight out and your back straight.
- Bend your knees and bring your feet inward.
- Place the soles of your feet together, about 6 to 8 inches away from your pelvis.
- Hold your feet tightly with your hands.
- Inhale deeply, pressing the thighs and knees down toward the floor.
- Breathe normally and flap both legs up and down.
- Start slowly and gradually increase the speed, continuing for 5 to 10 minutes.
- Slow down and then stop.
- Take a deep breath in and breathe out as you bend forward, keeping your chin up and spine erect.
- Take a few long, deep breaths, try to relax and slowly straighten your legs out in front of you.
4. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This pose helps relieve fatigue by rejuvenating the whole body and improving blood circulation. It also stretches the shoulders, legs and spine, while building strength throughout the body.
In addition, it boosts immunity and aids digestion.
- Get on the floor on your hands and knees.
- Keep your palms flat on the floor, with your fingers spread out in front of you.
- Exhale, lift your knees off the floor (as if going into a push-up) and your hips upward toward the ceiling.
- Hold the position for a few minutes, taking deep breaths.
- To release, exhale and bring your knees to the floor.
- Relax in the Child’s Pose for a minute before standing up slowly.
Caution: This pose is not recommended for people who havesevere carpal tunnel syndrome or suffer from an injury to the back, shoulders or arms.