Yoga for When You're Exhausted

This yoga practice can be done any time of day when your energy is low and you could use a gentle recharge. It was inspired by conversations I've had with friends, family, patients, and clients. So many of us are fatigued, burnt out, tired, and exhausted. But some gentle movement, a little intentional breath work, and stillness can help us fill our cup a bit. I hope it leaves you feeling refreshed. Be well!

Music by Chris Collins, “Yogic Flow (Extended)”

Transcript

Hi there. Kendra Tolbert here. I'm a registered yoga teacher and dietitian, And this practice was inspired by so many of the conversations that I've been having with friends, Family, My patients and clients, And if I'm honest, With myself. So many of us seem so exhausted and tired for any number of reasons. And so I created this practice so that all of us would hopefully have a chance to pour into ourselves and maybe by the end of it, Feel at least a little bit more recharged and rejuvenated. We'll begin by standing. So join me at the short front edge of your mat, Your feet about hips width apart. Arms are down by your sides. Bring your attention to the soles of your feet. Imagine the soles of your feet are plugs and the ground, The earth is the outlet. You are plugged firmly in to the ground. Envision energy, Warmth, Light flowing up from the ground, Up from the earth and into your body. On your inhale, Circle your arms up overhead. And then as you exhale, Fold forward, Circle your arms down. Rock your weight forward. Continue to see that energy flowing up through your feet and into your body. Begin to sway from side to side. If it feels good to do so, You can widen your stance. And then be still. Bend your knees. Place your hands firmly on the floor. Come onto your hands and your knees. Place your big toes together. Bring your knees out wide. Sit back onto your heels. Walk your hands forward and bring your forehead down to the mat. Take a seat. Extend your right leg out in front of you. Left knee is bent. The sole of your foot is on the inside of your thigh or knee. On your inhale, Circle your arms up or raise them up overhead. Exhale, Rock forward. Inhale, Come back up. Exhale, Rock forward. Inhale, Come back up. Final time, Exhale, Rock forward. Allow your hands to come down on either side of your right leg. Draw your chin in towards your chest. And find some ease here. And switch legs. Left leg goes out. Right knee bends. Inhale, Bring your arms up. Exhale, Rock forward. Exhale, Rock. Inhale, Up. Exhale, Fold forward. Hands come down. Chin draws in. Breathe here. Take your time to come up. I'm going to turn to face you, But continue facing in whichever direction feels good to you. Bend your left knee to bring the soles of your feet together. Knees fall away from one another. Hands come to your ankles. Inhale to lengthen your spine. Exhale, Fold forward. Using as little energy as possible, Bring your torso up. Lie down with your knees bent and your arms by your sides. Reach your arms up. Cross your elbows and bend your elbows. And allow your arms to drape across your chest. Cross your right leg over your left leg. And breathe here. Uncross your arms and bring them to the side on the floor in a cactus position. So your elbows are bent. And your palms are pointing up towards the sky. Uncross your legs. Cross your left leg over your right leg. Reach your arms up again. Cross at the elbows. Bend your elbows. And gently embrace yourself. Rest here. Release your arms down to the floor. Palms up, Elbows bent in a cactus shape or a goalpost shape. However you want to think of it. Uncross your legs. Straighten your legs. And bring your arms down by your sides on either side of your hips. Palms down. In your mind's eye, See energy flowing up from the earth. Into each part of your body that is in contact with the floor beneath you. Feel yourself being recharged. Feel yourself being refueled. Allow the vision to fade away. And simply rest here. Wiggle your toes. Wiggle your fingers. Rock your head from side to side. Bend your knees. And roll over onto your side. With as little effort as possible, Bring yourself up into a seated position. Bring your attention to your breath. Breathe in deeply through your nose. And exhale fully through pursed lips. Do that three more times at your own pace. Inhaling through your nose. And exhaling through pursed lips. On your next inhale, Circle your arms up overhead. Palms touch. Exhale, Hands come to the center of your chest. Take a moment to thank yourself for moving, For breathing, And for being still. And thank you for giving me the opportunity to guide you in this practice. Thank you again for practicing with me and for allowing me to guide you in the practice. I do hope that you were feeling at least a little bit more rejuvenated. Enjoy the rest of your day. Be well, And bye for now.