Be it a meeting in the office, an important work affair or some other engagements, if you keep yawning or feel like you are slumping through the day, you are suffering from Fatigue. Fatigue is nothing unnatural but an overall feeling of drowsiness, tiredness and lack of energy.
Fatigue can be an underlying symptom of a number of physical health conditions, mental issues or due to some lifestyle factors. However, if you have undergone different types of screening procedures to find out the exact physical or mental anomaly, but haven’t found any, the fatigue you are facing might just be the root cause of your daily activities or lifestyle choices.
Also Read: Chronic Fatigue Syndrome: Causes, Symptoms And Treatment
Right from obesity, lack of exercise, physical exertion, lack of sleep, emotional stress, grief, excessive use of alcohol or caffeine, boredom, going for unhealthy dietary choices, or medical conditions like heart disease, diabetes or thyroid issues, fatigue can occur owing to many numerous causative factors.
Well, you need not chug canned bottles of energy drink, bite on a delicious energy bar or keep sipping coffee. By incorporating a few adjustments in your lifestyle choices, you can literally combat fatigue and feel refreshed and revitalized naturally. And, on that note, here comes Yoga, a time-less practice that is not only a great stress reliever but also a great way to increase physical activity and combat symptoms of fatigue. Practicing selective yogasanas regularly increases your endurance, recharges and energizes you for the rest of the day.
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So, what are you waiting for? Grab a yoga mat and start rejuvenating yourself with these yogasanas from tomorrow morning.
Incredible Yoga Poses To Beat Fatigue
Baddha Konasana (Butterfly Pose)
Sit straight on the floor. While breathing out, fold your legs close to your body so that the soles of both your feet touch each other face to face. Let your knees drop to the sides. Hold the thumb of your foot and ensure that the foot soles remain touched to each other and always pressed to the ground. Once you are comfortable in the pose, ensure that the torso is stretched through the top of the sternum, and the shoulder blades are also firmly pressed to the back. Now breathe in and out normally. Hold this for 1 minute, take 30 secs break and repeat 5 times.
Benefits:
The butterfly pose is note-worthy for opening the various channels within the body for the free passage of fluids. It is also pivotal in stretching the shoulders, torso, spine, and knees and helps one unwind oneself from hours of fatigue from working.
Also Read: Can’t Manage Stress? Here Are Some Tried & Tested Techniques
Bhujangasana (Cobra Pose)
Lie flat on your stomach and place your head on the ground. Keep both your hands on either side of your shoulders. Slowly, put pressure on your palms and lift your body from the torso while stretching your back and belly muscles. Straighten out your arms and keep your shoulder blades pressed against your back. Fix gaze at a point on the ceiling and hold this posture for about 15-30 seconds and exhale as you return to the starting position.
Benefits:
The cobra pose is a one-of-a-kind posture that helps in rejuvenating the body by improving blood circulation and opening up blocked channels throughout the body. Not only does it mitigate stress and relieves pressure from the heart and lungs to improve their overall function but also increases the flexibility of the muscles of the back and strengthens the abs.
Viparita Karani (Legs Up The Wall Pose)
Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e., the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
Benefits:
The ‘Legs Up The Wall Posture’ is one of the relaxing poses that allows you to lie flat on the ground without much twisting. It is extremely effective in releasing stress and fatigue from the hip area by removing obstructions, thus sending fresh blood flow to the CNS. It also relieves headaches, soothes the mind, elevates the mood and bestows a peaceful sleep.
Balasana (Baby Pose)
Get down on your knees, keeping the spine straight. Now slowly bend forwards such that both the thighs touch the chest. Keep bending forwards until your head is beyond the knee and touches the ground. Straighten both the arms backward on either side of your legs with your palms, downwards facing the floor. Be in this position for 20-25 seconds, take few seconds of break and again repeat 2-3 times.
Benefits:
The Baby Pose is one of the best postures for combatting fatigue. The posture resembling a child in the womb, renders an absolute relaxing stretch to the spine and back, that in turn helps in calming the mind and enhancing blood circulation throughout the body to overcome fatigue.
Shavasana (Corpse Pose)
Lie down on your back and close your eyes. Relax your body and mind. and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
Benefit:
This yogasana not only cools the body, calms the mind and marks the end of the yoga session but also helps one get detached from the surrounding and just connect to one self while focusing on the breathing part. This also readily helps one let go of all the pent-up stress and fatigue, especially adrenal fatigue.
Apart from yoga, making some changes to the lifestyle helps remedy fatigue as well. These include:
Natural Tips To Bolster Your Energy Levels
Tweak Your Dietary Choices
You might not realize, but food has a profound effect on fatigue. The body needs fuel in the form of food to carry out day-to-day activities, and without it, our energy and mood can spiral downwards. The things you eat and the timing you maintain can bring about a positive or negative effect on your body. These changes in your diet can very well keep fatigue at bay:
- Avoid skipping your breakfast
- Include fibre-rich foods in your diet
- Go for smaller meals and divide it into 6-7 ones, to ease digestion.
- Skip sugary drinks and include energy-boosting foods
- Abstain from crash diets without doctor’s recommendation
Step Out And Feel The Beat
You can avoid fatigue even if you are at work by following 3 simple things. Well, a good dose of the sunshine vitamin, a simple walk and good music can also give you a dose of adrenaline rush to boost your energy post lunch and avoid the sluggish feeling. Vitamin D in the form of sunlight is extremely, beneficial not only to improve the circadian rhythm but also it helps prevent seasonal affective disorder. You need not invest in some light therapy box, instead, make it a habit to take a small walk of 15 minutes after lunch hours just around your office building or house or the nearby park. And to make this walk a more fun-loving one, you can even put on your earplugs and play some relaxing or upbeat music of your choice.
Hydration Is the Key
Water is quintessential for the body as it not only helps carry in the essential nutrients to the various cells but also helps get rid of toxins from the body. If you skip having water throughout the day, you are sure to suffer from dehydration, making you feel all the more drained and tired. Even though you might not feel like having eight glasses of water a day, at least try having it whenever you feel thirsty.
Take A Recharging Power Nap
Throughout the day we are overloaded with different types of information that pushes our brains over the edge and can often zap the energy right out of you. But several scientific studies indicate that taking an hour-long "power nap" can not only reverse the mind-numbing effects of information overload, but also help one process the information and retain it better for future use.
Quit Unhealthy Habits
Be it smoking or consuming excess alcohol, these unhealthy lifestyle choices do nothing good for your health. While the presence of toxins, tar and tobacco reduce the efficiency of lungs, increasing the risk of numerous health conditions such as lung cancer, heart disease and stroke, over consumption of alcohol can eventually lead to high blood pressure, pancreatitis, gut problems, cancer etc. Try investing on a good lifestyle by letting go off these unhealthy habits as it not only offers increased energy levels but also confers a better approach towards overall health and wellness.
