Yoga For Fatigue (Sphinx Pose And Other Yoga Asanas)

Sphinx Pose For Adrenal Fatigue:

Feel constantly tired for no reason? Need caffeine to help you through the day once you struggle out of bed? Constantly craving colas and salty food? It is very likely that you are suffering from a condition called adrenal fatigue. The yoga for fatigue helps you overcome fatigue.

Fatigue is a term for the inability to apply force with one’s muscles or thoughts to the extent that would be expected. Mental fatigue can manifest itself either as somnolence or a general decrease in attention and concentration.

Sphinx Pose For Adrenal Fatigue

Fatigue is the result of non-stop working, mental strain, over-stimulation and under-stimulation or hopelessness. It may also arise due to chemical causes, such as poisoning or some deficiencies.

This problem affects millions of teenagers and adults the world over but is a highly underacknowledged medical issue.

Fatigue Causes:

Adrenal fatigue occurs when the adrenal glands (hormonal glands situated on top of the kidneys) cannot produce enough of the hormone to match the body’s demands.

They range from those that cause the poor blood supply to the body’s tissues to illnesses that affect metabolism, from infections and inflammatory diseases to those that cause sleep disturbances. Fatigue is a common side effect of many medications.

The body needs extra adrenalin to keep up with the rat race, make money, balance relationships and find peace of mind.

Fatigue Symptoms:

The havoc that adrenal fatigue wrecks on your body and life are slow but steady, and in serious cases, causes organ systems to shut down.

  • Digestion, excretion, fluid and electrolyte balance, and your metabolism are disturbed.
  • Unable to lose weight.

Unfortunately, this isn’t the kind that one can fix with just sleep. The mind needs to be trained to deal with subtle and direct stress, and the endocrine and nervous systems need to be soothed.

Why Yoga For Fatigue:

Yoga Sutra says — Yogas Chitta Vritti Nirodhah — yoga is the inhibition of the modifications of the mind and Gita says – Yogah Karmasu Kaushalam — yoga is a skill in works. Following the real definitions of yoga, we can control the negative thoughts ( vrittis) of our mind (mental aspect) and attain skill in our work (physical aspect), thus getting an absolute cure from fatigue.

Yoga For Fatigue:

The sense of fatigue is believed to originate in the reticular activating system of the lower brain. Yogasanas work on this sense of the brain only.

sphinx pose

The fatigue lodged in the muscle tissues makes it stiff and the circulation sluggish. Yogasanas steadily stretch and relax the major muscles and drive fresh blood and oxygen through the body tissues, which discharges the tension and allows the muscles to relax.

The following yoga for fatigue is a simple posture that anybody can do on a daily basis to revive energy and gently restore balance to the adrenal glands.

Salamba Bhujangasana (Sphinx Asana):

Yoga for fatigue - salamba bhujangasana (sphinx asana)

Sphinx Pose Steps:

 You will need either one yoga mat or two stacked for cushioning.

  1. Lie flat on your stomach with your forehead resting on the floor, legs hip-width apart and toes stretched backwards.
  2. Bend your arms and place your forearms on the floor with the palms down on each side of the head.
  3. Place your fingertips in line with the crown of the head.
  4. Keep your forearms and elbows close to your body.
  5. Inhale and raise the head, shoulders, and chest so that your upper arms. Become perpendicular to the floor and your elbows rest on the mat.
  6. Breathe normally and stay in the posture as long as you are comfortable.
  7. When you are ready to release the posture, exhale and slowly lower your torso to the floor.

 Repeat five times.

Deepak Jha suggests some special asanas such as Tadasana (mountain pose), Sputa veerasana (reclining hero pose), Paschimottanasana (intense backstretch), Sarvangasana (shoulder stand with support), Shavasana (corpse pose) to work on the physical fatigue and Adhomukha Svanaasana (downward-facing dog stretch), Adhomukha paschimottanasana (downward-facing intense backstretch), Ustrasana (camel pose), Prasarita padottanasana (intense leg stretch), Uttanasana (intense forward stretch) to cure the mental one.

“Yogic breathing provides adequate oxygen for the efficient functioning of body cells. It improves concentration and awareness, which helps reduce stress reactions,” he further clarifies. Instead of taking medication to get relief from fatigue, one should opt for yogic practices. Yoga for fatigue helps to amalgamate the body, breath, mind and intellect.


Which Asana helps in reducing fatigue?

Happy Baby Pose (Ananda Balasana) is a great yoga asana for calming the mind and releasing fatigue. It also stretches the spine and maintains the hips in good health.

Will yoga give me more energy?

As your stress levels go down, energy levels improve you can increase energy with balancing poses and backbends.

Does Savasana remove fatigue?

Lying down on the ground supine, like a corpse, is called Shavasana. It eliminates tiredness and promotes calmness of the mind.

Should you exercise when you are fatigued?

Exercising when you’re running on empty also increases your risk of injury. So if you’re exhausted, the best thing you can do for your body is to get a good night of rest and get back in the gym the next day.

Is yoga good for chronic fatigue syndrome?

As many patients reported that their bodies became warmer during a yoga session, isometric yoga may improve systemic circulation, and this physiological change might also reduce the pain and fatigue of CFS.

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