Finding Inner Peace: 10 Yoga Poses for Burnout Recovery
- Jennifer Boyer
- Jun 9
- 3 min read
Updated: Jun 18
Burnout isn’t just a mental state — it physically manifests in the body. Whether you're a multi-passionate creative, a musician balancing passion with pressure, or simply navigating life in a loud, fast-paced world, it's crucial to return to your breath, your body, and your inner peace.
The Importance of Self-Care
Regular self-care is vital for everyone. In our busy lives, we often forget to pause and breathe. These 10 yoga poses are specifically designed to regulate your nervous system, ground your energy, and gently shift you from “doing” into “being.” You can choose to practice them in sequence or select 1–3 poses as needed. No fancy gear is required — just a soft place to land.
1. Child’s Pose (Balasana)
Why it helps: This pose calms the mind and relieves tension in the back and shoulders.
How to: Kneel down, bringing your big toes together, with your knees wide apart. Fold forward while extending your arms. Rest your forehead on the mat or a block and breathe into your belly.
2. Legs Up the Wall (Viparita Karani)
Why it helps: This pose reduces adrenal fatigue, soothes tired feet, and supports circulation.
How to: Sit sideways by a wall, swing your legs up, and lie down. Let your arms rest by your sides. Stay in this position for 3–10 minutes.
3. Seated Forward Fold
Why it helps: Releases back and nervous system tension.
How to: Sit with legs extended and, as an option, place a bolster or stack of pillows on your lap. Fold forward and rest your head and arms on the prop.
4. Cat-Cow (Marjaryasana/Bitilasana)
Why it helps: This pose mobilizes the spine and breath while releasing tension in the back and chest.
How to: Move slowly between arching (cow) and rounding (cat) your spine, syncing your movements with your breath.
5. Supine Twist
Why it helps: Wrings out stored tension and aids digestion.
How to: Lie on your back and hug your knees in. Drop them to one side, extend the opposite arm, and breathe deeply into the twist.
6. Sphinx Pose
Why it helps: Opens the heart and gently stimulates energy without overexertion.
How to: Lie on your belly, place your elbows under your shoulders, and lift your chest. Relax your shoulders as you breathe deeply.
7. Forward Fold (Paschimottanasana)
Why it helps: This pose helps to turn focus inward and lengthens both the spine and hamstrings.
How to: Stand tall. Fold forward gently while keeping a soft bend in your knees.
8. Supported Fish Pose
Why it helps: This pose counteracts tech-neck and alleviates chest tightness from stress.
How to: Lie back over a bolster or two rolled blankets placed under your heart and head. Let your arms rest wide.
9. Reclined Bound Angle (Supta Baddha Konasana)
Why it helps: Opens the hips and heart, promoting deep rest.
How to: Lie on your back, bringing the soles of your feet together with knees falling open. Support your knees with blocks or pillows.
10. Corpse Pose (Savasana)
Why it helps: This is the ultimate pose for integration, surrender, and a nervous system reset.
How to: Lie flat on your back with arms by your sides, palms up. Let go completely and stay here for 5–10 minutes.
✨ Bonus: 5-Minute Guided Meditation for Burnout Recovery
You can do this seated or lying down in Savasana. Set a timer or use a soft bell for a gentle return to awareness.
Start with three deep breaths. Inhale through your nose, and exhale slowly through your mouth. Let your shoulders drop.
Begin body scanning. Notice the top of your head, then your eyes, jaw, and neck. Breathe and soften each area, continuing down to your chest, belly, hips, legs, and feet.
Repeat a simple mantra silently: “I am allowed to rest.” “I am safe to pause.” “I do not have to earn stillness.”
Let your breath find its own rhythm. When your mind wanders, gently return to the breath.
End by placing your hands on your heart or belly. Feel the warmth and aliveness, whispering to yourself: I am here. I am whole. I am enough.
Embrace the Journey
Yoga is not just a way to stretch; it's a profound method to reconnect with yourself. Try these poses whenever burnout creeps in. Even one posture can shift the course of your day.
You are worthy of rest. You are not behind. You are allowed to begin again. Check out the Creating With Impact podcast and our YouTube channel for more resources. If you're interested in yoga, we also offer free classes and various services to help you on your journey!
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