If you’re dealing with excessive or chronic stress, adrenal fatigue, fibromyalgia, or even an autoimmune condition, taking time to reduce stress and find balance is essential to healing and recovery. And these 5 yoga poses for adrenal fatigue (and other conditions!) can help you do just that!
In this post we’ll go over:
- equipment you need to get started
- yoga poses for adrenal fatigue & stress relief
- why stress is literally a killer (and how that relates to adrenal fatigue and other conditions)
- how yoga can help bring balance and restore health and energy
- other helpful and restorative practices to add to your treatment protocol
If you’re ready, let’s get started!
Equipment To Get Started
Ok, before we jump in to some of the best poses for adrenal fatigue or other (commonly related) health conditions, let’s go over the equipment you may need if you’re going to start adding yoga to your healing protocol.
To be honest, you can do these yoga poses with very little, if any, equipment. Blankets, pillows, and chairs can all be used instead of buying specialized equipment.
And that may be a good idea, especially if you’re just starting out and aren’t sure if you’re going to like yoga or stick with it.
But, if you are interested in a few products that can be really helpful, here are a few of my favorites!
This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read full disclosure for more information.
Eco-Friendly Yoga Mat
A yoga mat may not be totally necessary if you have carpeted floors, but it is definitely helpful if you have wood, tile, or another hard surface.
Not only does a yoga mat give some cushion, it also provides a non-slip surface.
But be cautious when purchasing, some yoga mats are made with nasty chemicals!
If you’re trying to limit chemical exposure and looking for a good yoga mat, you can’t go wrong with this one or this one.
Yoga blocks are really helpful for bringing the ground up to you. What I mean is, if the ground seems a little too far away, yoga blocks can help so you don’t have to bend so far. These helpful little blocks are also great for supporting the head, hips, and back in some poses.
Just like with yoga mats, if you’re concerned about chemicals in your home environment be sure to look for yoga blocks that are made with safer, more natural products. Both cork and bamboo yoga blocks can be great options!
Yoga Bolster (Or Pillow)
Doing yoga poses with a bolster can help you find greater comfort and support. A bolster or pillow can also be helpful in getting a deeper stretch and when doing restorative or breathing exercises.
This pillow is perfect for support and meditation or breathing exercises and this bolster is really supportive too. Plus, they both come in many different colors!
Other Helpful Products
Ok, so again, these products aren’t absolutely necessary but if you are going to do yoga regularly, you might find them helpful 😉
Oh, and as far as clothing, be sure to wear something comfortable.
Just a tip though- be sure that your shirt is comfortable but not too baggy (especially if you are taking a yoga class!).
Ok, on to the best poses for adrenal fatigue!
Need help with some of the yoga lingo?
Here is everything you need to know before your first yoga class!
Best Yoga Poses For Adrenal Fatigue & Stress Relief
The best yoga poses for adrenal fatigue can vary from person to person or even day to day depending on what your body and mind need at the time.
But these 5 poses are great for stress relief, can help reduce or balance cortisol and other hormones, and can help you feel refreshed and rejuvenated.
Sukhasana (Easy Pose)
This one is just like how kids sit on the floor in school. It is often called “criss-cross applesauce”. Be sure to sit up straight and even on those sitting bones. A pillow or folded blanket can be helpful with this pose. This is a great stretch for the knees and ankles and helps open the hips.
Baddha Konasana (Cobbler’s Pose)
Sitting on the floor, (using your bolster, pillow, or a folded blanket if desired), start with your legs straight out in front of you. Bend your knees and bring your heels together. Drop your knees to the floor (or as far as they will go comfortably), grasp your big toe or ankle (whichever is most comfortable) and sit up straight. This pose is a great hip opener and the perfect pose to sit for a few minutes and take slow, deep breaths.
*A very relaxing variation of this pose is known as the Reclining Cobbler’s Pose. The legs and feet stay the same but instead of sitting up straight you lay down. This is also a great pose to enjoy while you take a minute, close your eyes, and take slow, deep breaths.
Balasana (Child’s Pose)
Start by kneeling on your mat with your big toes touching. Bring your knees out to the edge of the mat and sit back on your heels. Then slowly bend towards the mat. If it’s comfortable for you, rest your forehead on a pillow, blanket or bolster. You can also choose to do this pose with your knees together if that feels better to you. Hold this pose for a few minutes while breathing deeply.
Child’s pose can help you feel calm, balanced, and bring your mind and focus to the moment. It can also be a great hip opening pose if using the wide leg variation.
Viparita Karani (Legs Up On The Wall)
Lay with your legs up against the wall and your back resting on the ground or supporting with a bolster, block or pillow. Keep your bottom as close to the wall as you can comfortably. Once you get settled bring awareness to your breath and relax, being sure to breath deep and slow.
This yoga pose for adrenal fatigue (& other health conditions!) is said to help slow your heart rate, relax blood vessels, slow brain waves, and reduce stress hormones in the body.
*If your legs become tired of being straight against the wall you can always bend and lay them as flat as possible against the wall.
Other Helpful Yoga Poses
The yoga poses above are great for reducing stress, balancing stress hormones, and bringing awareness to mind and body. Here are a few other poses that you could rotate into your practice for variety and stretching of different muscle groups.
Setu Bandha Sarvangasana (Bridge Pose)
Ananda Balasana (Happy Baby Pose)
Eka Pada Rajakpotasana (Half Pigeon Pose)
Stress: Our #1 Health Problem (+ How Yoga Can Help!)
So far we’ve gone over poses for adrenal fatigue and helpful equipment, but if you find yourself wondering what stress, adrenal fatigue, autoimmune conditions, and yoga have in common, let me explain.
Over 75% of people have reported that they feel “great stress” in their life. This can be financial, personal, job-related, or from any cause.
When stress is present (and let’s be honest, everyone experience stress from time to time) but not dealt with, health issues can arise.
In fact, it is estimated that 80-90% of all doctor’s visits are due to stress-related conditions!
So, how does that relate to adrenal fatigue, autoimmune conditions, fibromyalgia, and other health issue?
Believe it or not, they are all caused, triggered, or worsened by stress!
Adrenal fatigue, at it’s core, is a condition caused by extreme or chronic stress.
After experiencing extreme and/or chronic stress the body cannot maintain balance. Fatigue, anxiety, aches and pains, thyroid problems, or any number of other stress-related symptoms begin to appear.
It’s at this time that many go into a state of what is considered adrenal fatigue.
Basically, it is a state of exhaustion and imbalance in mind and body.
It’s clear that stress can have a very negative effect on a body, but what about a person with autoimmune disease?
Well, stress can actually be a cause and a trigger for autoimmune diseases.
Many people have traced the beginning of their autoimmune disease symptoms to a time when they were experiencing stress or they had been previously been diagnosed with a stress-related disorder and then later with an autoimmune condition.
If a person already has an autoimmune condition that is well managed, stress can be a major factor in experiencing flares.
For these reasons (and many others!) it is important to find ways to positively deal with stress and learn how to create a place of peace and calm within ourselves.
And a great way to do that is with yoga!
Yoga For Peace, Health, & Energy
Yoga is a mind-body practice that can help reduce stress, anxiety, depression, lower heart rate, decrease stress hormones, and help bring balance, peace, and relaxation by using poses and deep, controlled breathing.
There are many yoga poses, but to reduce stress and increase relaxation be sure to stick to relaxing or restorative poses as others may be too stimulating.
To turn off the “fight or flight” response, often seen in times of stress and anxiety, and calm the mind so you can really tune in to your body and inner wisdom, there are a few things you’ll want to do before starting your yoga poses.
- avoid caffeine and alcohol (especially before bed!)
- take a warm bath
- turn the lights down low
- turn off your phone
- make sure room temperature is comfortable
- take 3-5 slow, deep belly breaths to get relaxed and centered
When you’re doing restorative or relaxing yoga poses remember to hold each pose for a few minutes (unless it becomes uncomfortable), don’t forget to breathe, use any modifications necessary, and BREATHE!
I know I said breathe twice, but it really is that important. Deep breathing alone can take move you out of “fight or flight” and into a much more relaxed state.
Other Restorative Practices To Consider
If you love the yoga poses for adrenal fatigue included here and are looking to add a few things to aid in reducing stress, restoring health, and deepen your mind-body connection, here are a few other restorative practices to consider:
These are just a few of my favorites (and they’re free!!) but you could also journal, spend time coloring in a coloring book, listen to soothing music, or whatever makes you feel calmer and more peaceful.
A Few Last Thoughts On Yoga Poses For Adrenal Fatigue
If you feel that you have too much stress, are dealing with adrenal fatigue or an autoimmune condition, or just want to add another tool to your healthy mind-body tool box, you can’t go wrong with these yoga poses for adrenal fatigue!
Yoga can help you relax, restore health to mind and body, and go from where you are right now in your health journey to where you want to be.
Give it a try and I promise that after a few weeks of regular practice you will find that you feel less stress, more balance, and a greater awareness of your mind-body connection.
Add in a few of the other helpful practices like meditation, deep breathing exercises, or tapping and you’ll be on your way to a huge shift in your health and on the road to the life you dream of!
The American Institute Of Stress
Harvard Health Publishing- Harvard Medical School