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Published on March 9, 2021

5 Energy-Boosting Yoga Poses to Try Anytime

5 Energy-Boosting Yoga Poses to Try Anytime

We all go through low-energy cycles now and then—whether it is the lethargy that comes upon us as we sit all day in front of our computers or the exhaustion of keeping our home in order. We all need an instant energy boost as we go through our lives. That’s why we resort to different things like Caffeine, loud music, or maybe a power nap.

Why not resort to something that does not only work for the short term but also helps fix your low energy levels for the long run and brings in some extra benefits like increased immunity, elevated moods, and superior overall health?

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I have curated some energy-boosting Yoga Poses for you towards the same goal.

For complete practice, Yoga Asanas are assumed after warm-up. However, since these poses are for an instant boost, we have selected them in a way that they go from basic to intermediate, therefore, warming you up and building energy gradually to avoid chances of injury.

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Note:

  • In case of any pain or discomfort in the posture, please come out of it and try again. Be aware and listen to your body at all times. Maintain the awareness of breath while in the pose.[1]
  • Do not perform Yoga postures on a full stomach as that might hinder digestion and also make you feel uncomfortable during the postures.

Let us get started.

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1. Tree Pose (Vrikshasana)

    Image Source – http://blog.zenward.com/key-actions-vrksasana-tree-pose/
    1. Stand with your feet together, shoulders rolled back and core engaged.
    2. Plant your right foot firmly on the ground by stretching your toes slightly apart.
    3. Bend your left leg and place your sole on your right thigh, toes facing down, and heel towards the pelvis.
    4. Keep the heel as close to the pelvis as possible and the grip firm. Make sure that the left knee is completely facing towards the left side and not pointing to the front or sideways.
    5. Choose a point of focus in front and look forward, stabilizing yourself.
    6. Once you find your balance, bring the palms together into Namaskar Mudra[2] and stretch them over and above your head with elbows straight.
    7. Keep the focus to maintain the balance
    8. Take 5 deep breaths or up to 1 minute if comfortable. Inhalation and exhalation make one breath.
    9. Repeat on the other side.

    Contraindications/Modifications for Tree Pose

    • In case of uncontrolled hypertension, do not take the arms up. Keep them on the chest in Namaskara Mudra.
    • Be careful in case of ankle, knee, hip, and shoulder issues.
    • In cases of Vertigo and ear infections causing a problem in balance, perform with utmost care.
    • If maintaining balance is a problem, keep holding the bent leg with the respective hand on the ankle or shin and breathe.

    2. Warrior Pose 2 (Virbhadrasana 2)

      Image Source – https://www.yogajournal.com/poses/warrior-ii-pose/
      1. Stand with the legs apart at 4 to 5 feet distance. Find the balance between the two feet without leaning on either. In case you feel any pain in the knees or heels, reduce the distance.
      2. Turn the right toe towards the right 90 degrees, right heel in line with the arch of the left foot
      3. Keep the body in front. Do not move towards the right with the foot. Engage the core and tuck in the tail bone of the spine.
      4. Inhale and stretch both the arms up parallel to the ground, palms facing down
      5. Exhale, bend the right knee bringing it in line with the ankle and look towards the middle finger of the right palm.
      6. Keep pressing the right heel on the mat and consciously stretch both arms away from each other.
      7. Take 5 deep breaths or up to 1 minute if comfortable.
      8. Consciously keep the hips facing front and not going towards the right.
      9. Repeat on the other side.

      Contraindications/Modifications of Warrior Pose 2

      • Be careful in case of ankle, knee, hip, and shoulder issues.
      • In case of neck issues, don’t turn the neck. Keep looking in front.
      • Do not perform in case of Diarrhea, weak heart, or uncontrolled hypertension.

      3. Downward Dog pose (Adho Mukha Svanasana)

        Image Source – https://beinks.com/downward-facing-dog-pose/
        1. Come on all fours on the ground—knees and palms—and wrists in line with the shoulders and knees in line with the hips.
        2. Place the palms firmly on the mat with fingers stretched apart for good support, tuck in the toes, and straighten the knees while pointing the hips towards the sky coming into a semi-inverted position.
        3. Straighten the spine by coming only on the toes with bent knees for few seconds. If comfortable, place the heels on the ground and knees straight.
        4. You can adjust the distance between palms and feet now to make you feel more comfortable.
        5. Keep digging your heels and palms on the mat while keeping the hips pointing up. Look towards the toes.
        6. Take 5 deep breaths or up to 1 minute if comfortable.

        Contraindications/Modifications of Downward Dog Pose

        • Do not perform in case of heart conditions and uncontrolled hypertension.
        • Also not advised in case of vertigo, ear infections, and any kind of cranial lesions.
        • Be very careful if you have a history of a shoulder injury.

        4. Low Lunge Pose With Backbend (Anjaneyasana)

        1. While in the Downward dog pose, bring the right leg forward and place the foot between the palms. Place the left knee on the ground, toe relaxed.
        2. Sit up and lift the left ankle gradually sliding the left leg back to the point where you do not feel any pressure at all on the left knee.
        3. Inhale and stretch both the arms up, finger pointing to the sky or bring palms together in Namaskar Mudra.
        4. Roll the shoulders back and bend back bringing the backbend from the upper back opening the chest to the maximum. Look up.
        5. Take 5 deep breaths or up to 1 minute if comfortable.
        6. Go back in Downward Dog pose and repeat on the left side and then relax in the child pose.

        Contraindications/Modifications of Low Lunge Pose

        • Be careful in case of ankle, knee, hip, shoulder, and neck issues.
        • In case of neck issues, don’t turn the neck back. Keep looking in front.
        • Do not perform in case of heart conditions and uncontrolled hypertension.
        • Also not advised in case of vertigo, ear infections, and any kind of cranial lesions.
        • Be very careful if you have a history of shoulder injury.

        5. Sitting Spinal Twist (Ardhmatseyndrasana)

        1. Sit with both legs stretched forward and spine straight. Make sure you are sitting on both hips and not leaning on one.
        2. Bend the left leg while keeping it on the mat and place the heel of the left leg touching the right hip.
        3. Bend the right foot and cross it over to the left touching the left hip, knee pointing to the sky.
        4. Take the right arm back and place the right palm in line with the right hip. Support the spine with the right elbow, keeping it straight. Do not lean back on the arm.
        5. Inhale and stretch your left arm up, exhale completely and twist towards the right hooking the left elbow outside of the right knee. If possible, you can extend the left arm to grab the right ankle.
        6. Neck parallel to the right shoulder. Look in front.
        7. Take 5 deep breaths or up to 1 minute if comfortable.
        8. Repeat on the other side.

        Contraindications/Modifications of Sitting Spinal Twist

        • Be careful in case of knee, hip, shoulder, and neck issues.
        • Do not perform in case of severe back pain, slip disc, or internal organ issues.
        • In case of neck issues, don’t turn the neck back. Keep looking in front.
        • Do not perform in case of heart conditions and uncontrolled hypertension.

        Time to Perk Up With These Energy-Boosting Yoga Poses

        Apart from all the benefits from stretching in each posture to targeting specific organs, notice that in Yoga, your body is getting the added boost of oxygen with each deep inhalation and deep detoxification with each exhalation. You can not only transform your mood but also your life by boosting up your energy levels in a way that is sustainable without any side-effects through the age-old techniques of Yoga.

        Do not wait anymore. Try these energy-boosting yoga poses today and see how you feel before, during, and after the posture. Namaste.

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        More Energy-Boosting Yoga Poses

        Featured photo credit: Katie Bush via unsplash.com

        Reference

        More by this author

        Roli Jain

        Internationally Certified Hatha Yoga Coach & Therapist. On a mission to transform lives through Yoga after transforming my own.

        5 Energy-Boosting Yoga Poses to Try Anytime Daily 15-Minute Stretching Routine to Stay Fit and Flexible

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        Last Updated on April 19, 2021

        How to Spot the Signs of Burnout and Overcome It Fast

        How to Spot the Signs of Burnout and Overcome It Fast

        Burnout is an issue that many associate with work, but it can actually occur in just about any area of life where you’re overdoing it. Knowing how to spot the signs of burnout is important in order to confront it before it destroys your energy and motivation.

        If you’re having trouble focusing on your next task, have an immense urge to crash on the couch for a Netflix binge, or can’t seem to get yourself to wake up on time, even though you have a lot on your plate, you may be experiencing the symptoms of burnout.

        According to Deloitte’s workplace burnout survey, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

        Too many companies don’t invest enough in creating a positive environment. About one out of five employees said that their company does not offer any programs or initiatives to prevent or alleviate job burnout. It is the culture, not the fancy well-being programs, that would probably do the best work.

        This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University investigation found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

        It is both the employee and the employer’s responsibility—and the latter can certainly do more than they have in recent years.

        In this article, I’ll guide you on how to know if you suffering from the signs of burnout and, more importantly, what you can do about it.

        Who Is Prone to Burnout?

        For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

        According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

        Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

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        Some occupations are more prone to burnout, such as people who deeply care about their jobs. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

        The consequences can have life or death ramifications, as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women.” It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

        Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. 83% even say that it can negatively impact their relationships, and millennials, despite their seemingly carefree attitudes, are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

        What Is Burnout Syndrome?

        Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

        According to the World Health Organization, burnout includes three dimensions:[6]

        1. Feelings of energy depletion or emotional and physical exhaustion
        2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
        3. Reduced professional efficacy

        The 5 Stages and Signs of Burnout

        At this point, you must have a clue if you’re at risk of burnout and what the signs of burnout look like. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

        1. Honeymoon Phase

        In marriage, during this phase, you’re beyond happy and feel almost invincible. It’s the same when it comes to taking on a new job or role or starting a new business.

        At first, you’re incredibly motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take on) responsibility.

        The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

        2. Onset of Stress

        Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

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        You might be less optimistic and feel signs of stress or minor signs and symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

        3. Chronic Stress

        At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

        At this point at work, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Other signs of burnout at this point include higher caffeine consumption and feeling increasingly unsatisfied.

        4. Burnout

        This is the point where you are feeling overwhelmed and can’t go on unless there is a significant change in your work environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.You feel neglected, your physical symptoms are increasing, stress management has become impossible, and you may have issues with digestion. You are likely obsessing over problems in your life or work at this point.

        5. Habitual Burnout

        This is the phase in which stress and burnout are embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue. You also likely feel hopeless about your current situation.

        The Causes of Burnout

        So, now that we know how to identify the stages and signs of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top reasons people experience burnout are:[7]

        Unfair Treatment at Work

        This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.

        Workload

        According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.

        Not Knowing Your Role

        While not something you can fully control, you can, and probably should, take action to better define it with your boss so you know exactly what is expected of you.

        Inadequate Communication and Support From Your Manager

        If your superiors aren’t offering constructive feedback or support when you have various life issues popping up, you may begin to feel frustrated and under-appreciated, which can lead you to experience signs of burnout.

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        Time Pressure

        As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health.

        How to Overcome Burnout

        While burnout is an issue that should always be taken seriously, there is a lot you can do to fight it head-on.

        However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

        According to Clockify (2019), these are the popular ways to avoid burnout:

        1. Focus on your family life: 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
        2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
        3. Seek professional advice: 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

        Aside from the three most popular ways of avoiding burnout, you can also try the following:

        1. Improve Time Management

        Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself.

        Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision/goals and your daily to-do lists so that you know why you’re offering time to each piece of your day.

        2. Use the PLEASE Method

        The PLEASE method is a combination of things you should do to be at your best physically, especially when signs of burnout start to appear. It stands for: Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

        3. Prioritize

        You don’t have to say yes to everything that comes your way. You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

        If you generally have a hard time saying no to others, check out this article to get better at it.

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        4. Let Your Brain Rest

        Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation may also be helpful to overcome burnout.

        5. Pay Attention to Positive Events

        We tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

        6. Take Some “You” Time

        A Netflix binge is not always good for you, but it might be if you’re noticing signs of burnout. The better the leisure time is, the better you’ll feel in the long term.

        It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

        7. New Technologies Might Be Helpful

        There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours.  You should also be aware not to be in an “always-on” mindset.

        Bonus: Rebound From Burnout in 8 Hours

        Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

        The Bottom Line

        Whether you’re at the first or the fifth stage with the signs of burnout, there are always ways to overcome burnout and get back to living the best version of your life. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it!

        More on How to Overcome Burnout

        Featured photo credit: Lechon Kirb via unsplash.com

        Reference

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