10 Yoga Poses for Burnout & Overwhelm
- Jennifer Boyer
- Jun 9
- 3 min read
Burnout isn’t just mental — it physically lives in the body. Whether you're a multi-passionate creative, a musician balancing passion with pressure, or just navigating life in a loud, fast world, it’s essential to regularly come back to your breath, your body, and your inner quiet.
These 10 yoga poses are designed to regulate your nervous system, ground your energy, and gently shift you from “doing” into “being.” You can do them in sequence or pick 1–3 as needed. No fancy gear required — just a soft place to land.
🧘♀️ 1. Child’s Pose (Balasana)
Why it helps: Calms the mind, relieves tension in the back and shoulders.
How to: Kneel, bring your big toes to touch, knees wide, and fold forward with arms extended. Rest your forehead on the mat or a block. Breathe into your belly.
🧘♂️ 2. Legs Up the Wall (Viparita Karani)
Why it helps: Reduces adrenal fatigue, soothes tired feet, supports circulation.
How to: Sit sideways by a wall, then swing your legs up and lie down. Let your arms rest by your sides. Stay for 3–10 minutes.
🧘 3. Supported Forward Fold
Why it helps: Releases the back body and nervous system tension.
How to: Sit with legs extended and place a bolster or stack of pillows on your lap. Fold forward and rest your head and arms.
🧘♀️ 4. Cat-Cow (Marjaryasana/Bitilasana)
Why it helps: Mobilizes the spine and breath, releases tension in the back and chest.
How to: Move slowly between arching (cow) and rounding (cat) your spine, syncing movement to breath.
🧘♂️ 5. Supine Twist
Why it helps: Wrings out stored tension and aids digestion.
How to: Lie on your back, hug your knees in, and drop them to one side. Extend opposite arm and breathe into the twist.
🧘 6. Sphinx Pose
Why it helps: Opens the heart and gently stimulates energy without overexertion.
How to: Lie on your belly, bring elbows under shoulders, and lift your chest. Relax your shoulders and breathe.
🧘♀️ 7. Seated Forward Fold (Paschimottanasana)
Why it helps: Turns focus inward, lengthens spine and hamstrings.
How to: Sit tall, extend your legs, and fold forward gently with a soft bend in your knees.
🧘♂️ 8. Supported Fish Pose
Why it helps: Counteracts tech-neck and 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; promotes deep rest.
How to: Lie on your back, bring soles of the feet together, and let knees fall open. Support knees with blocks or pillows.
🧘♀️ 10. Corpse Pose (Savasana)
Why it helps: Integration, surrender, and nervous system reset.
How to: Lie flat on your back, arms by your sides, palms up. Let go. Stay 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 to bring you out gently.
Start with three deep breaths.Inhale through your nose, exhale slowly through your mouth. Let your shoulders drop.
Begin body scanning.Notice the top of your head.Then your eyes. Jaw. Neck.Breathe and soften each area.Continue down to your chest… your belly… hips… legs… 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, the aliveness.Whisper to yourself: I am here. I am whole. I am enough.
Yoga is not just a way to stretch — it's a way to remember yourself. Try these poses any time burnout creeps in. Even one posture can shift the course of your day.
Check out the Creating With Impact podcast and our YouTube channel for more resources. If you're interested in yoga, we have free classes as well as services we offer to help you on your journey!
🌀 You are worthy of rest. You are not behind. You are allowed to begin again.
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