Yoga for fatigue and tiredness

Feeling unusually tired these days? Yoga could help…

1)    Pranayama:

  • Breath awareness and abdominal breathing will help to reduce fatigue. Coordinate breath and movement- make it slow, smooth, steady and with awareness.
  • Bhastrika Pranayam (Bellows Breath), Kapalbhati pranayam (Forced exhalation), Anuloma viloma pranayam (alternate nostril breathing), Bhramari Pranayam(Bee Breath) are the pranayams.
  • Sounding and mantra gives vibration healing. It does not have to be a religious mantra, you can make up your own mantra or use existing Sanskrit mantras.

2)    Asanas:

  • “Slow sustained exercise” is good for fatigue so yoga is perfect. Researchers have concluded that yoga help persons with chronic fatigue better than anything else.
    • Sarvangasana or Shoulderstand
    • Halasana/The Plough (Inverted shoulder stand with legs drawn over the head)
    • Viparita Karani (Legs-up-the-Wall Pose)
  • Restorative postures such as supported fish (to gently increase energy and for opening), forward bending (for inward focus), sitting twists and reclined twists such as  Jathara Parivartanasana help to release tension from the lower back.
  • Supported and passive inverted postures and backbends
  • Tadasana, Vajrasana and other poses of strength and energy are available.
  • Partner and Self-Massage to develop relationship with self and others

3)    Guided Imagery

  • Body awareness to come into present environment and to let go of tension.
  • Throughout session repeatedly bring awareness back to present moment.
  • Introduce awareness of the senses and explore nature’s object with eyes closed.
  • Become aware of sun, wind, temperature and the sound of one’s own breath.

 

4)    Mudras for Fatigue

  • Uttarabodhi Mudra– when you feel physically and mentally listless, when you want to relax, or when you need inspiration. Fingers interlaced with thumbs and index fingers straight and together pressing on sternum and solar plexus.

  • Pushan Mudra– Accepting and receiving with gesture on one hand and letting things go with other hand.  Right hand –tips of thumb, index finger and middle finger on top of each other, other fingers extended. Left Hand—tips of thumb, middle finger and ring finger together, others extended.

5)    Meditation would be helpful for this population to relax them and help them find their connection to their inner guidance. A technique such as repeating a mantra, counting, or sounding to steady the mind will be helpful.

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