Fact: South African women statistically report some of the highest burnout levels globally. Between deadlocked loadshedding schedules, endless work emails, and a racing mind, your nervous system is likely stuck in survival mode. But before you reach for another cup of coffee or isolate on the couch, look to your mat: these yoga poses beat burnout by triggering your brain to release immediate, mood-altering chemicals. It may not eliminate stress entirely, but shifting how your body handles stress turns overwhelm into normal, achievable ‘whelm.
How do yoga poses beat burnout?
Obvious answer: yoga’s central focus is on breathwork and mindfulness. Each inhale is a movement; each exhale is another movement. During yoga, your body is forced to slow down and focus only on the movement, the breath and your body – nothing else. These aspects helps calm the mind.
Yoga improves mood
Breathing techniques in yoga work to regulate the autonomic nervous system (ANS), helping your body relax. It also reduces cortisol (the body’s stress hormone) in the body, which helps improve mood, sleep and more.
Yoga boosts brain power
Research shows that yoga impacts brain activity, reducing stress and improving how well your brain functions. With regular sessions, studies find that cognition, memory and clarity improves with yoga.
READ MORE: Regulate Your Nervous System With These 5 Calming Practices – No Meditation Required
Poses For Stress Relief
These yoga poses beat burnout by lowering cortisol and boosting oxygenated blood to the brain, ultimately lifting your mood.
Adho Mukha Svanasana (Downward-facing dog)
An inversion, this pose eases the mind and allows for deep breathing throughout.
- Start in plank pose, hands under shoulders.
- Push into hands and exhale; lift up the hips toward the sky and tilt head towards knees. Keep knees slightly bent if needed.
- Pedal heels to the floor and hang neck long, ears between arms. Breathe deeply.
Ustrasana (Camel pose)
A deep backbend, camel pose opens the chest, helping ease tension in the shoulders and facilitating breathing.
- Start by sitting, knees and feet on floor, glutes and shoulders upright.
- Inhale and reach your hands back to hold your heels on the exhale.
- Tilt chest upwards and expand; release the chin upwards if you can.
- If you struggle to reach, put a pillow on your feet to make it easier.
READ MORE: These Are The 10 Best Yoga Poses For Women
Yoga Poses For Calm
These poses slow the heart rate, allow for total-body relaxation and acts as a soothing mechanism.
Viparita Karani (Legs-up-the-wall pose)
Known as a deeply calming posture, this is a great one to practice before bed, or whenever you need a moment.
- Lie down on your back close to a wall.
- Swing your legs up, glutes up against the wall and soles of the feet resting on the wall.
- Rest your arms by your side, shoulders into the floor. If your back needs support, add a pillow under your pelvis.
Padahastasana (Hands-under-feet pose)
This deep stretch encourages your body to hang, relax and elongate. It helps slow down the heart rate, massages the hands and wrists and gently massages internal organs.
- Stand with feet hip-width apart. Place hands on hips and inhale.
- Exhale and fold forward, chest on knees, belly on thighs, knees bent slightly.
- Place hands on floor, feet or shins. Then, slide the palms of your hands under your feet.
- Relax neck, head and jaw completely.
READ MORE: This 13-Move Resistance Band Arm Workout Is The Ultimate Upper-Body Sculptor
Yoga Poses To Channel Self-confidence
According to one study, performing certain yoga poses can help improve self-esteem by creating a feeling of empowerment.
Virabhadrasana II (Warrior II)
This wide-legged pose stretches the groin, creates stability and opens the chest and shoulders.
- Stand with feet much wider than hip-width apart, front foot pointed forward, back foot at a 90-degree angle with front, facing sideways.
- Inhale, bend the front knee, extend the arms out and parallel to legs, head gazing over front hand.
- Keep core engaged and hold.
Bhujangasana (Cobra pose)
By opening the body, this “power pose” projects confidence while undoing hours of sitting down.
- Lie flat on your belly with your legs extended behind you and the tops of your feet resting on the floor.
- Bring your palms flat to the ground directly under your shoulders, keeping your elbows hugged tightly into your ribcage.
- As you inhale, push down through your hands and peel your head and chest off the floor. Keep your pelvis grounded.
- Hold the pose for 5 to 10 breaths, then slowly exhale as you lower back to the floor.
