7 Easy Restorative Yoga Poses For Nurses

Every nurse knows that the stress from patient care over a 12-hour shift can be exponential. Yet many nurses aren’t giving themselves the tender loving kindness we give to our patients! (I have written many times before about why nurses need to practice yoga).

Yoga is more than just exercise. It offers caregivers a way to give themselves more self-care (ahem, nurses!). Furthermore, it helps nurses take even better care of our families, our patients and ourselves in the process.

Restorative yoga is a great way for nurses to reconnect with themselves and provide recovery for their bodies after the end of a 12-hour shift of caring for patients.

(The information on this post is not meant to diagnose, treat, cure, or prevent any disease and is meant for educational and informational purposes only. You should always consult your physician before starting any exercise program. You can read our disclosure policy here.)

Here are 7 easy and restorative yoga poses for nurses:

#1. Child’s Pose (Balasana)

Child’s Pose

Health benefits of Child’s Pose for nurses:

Releases tension in the back, shoulders, and chest
Helps alleviate stress and anxiety
Stretches the spine
Relieves neck and lower back pain when performed with the head and torso supported
Gently stretches the hips, thighs, and ankles (gently is the key)
Stretches muscles, tendons, and ligaments in the knee
Calms the mind and body

#2. Happy Baby Pose (Ananda Balasana)

Happy Baby Pose

Health benefits of Happy Baby Pose for nurses:

Opens hips, inner thighs, and groin
Releases lower back and sacrum
Stretches the hamstrings
Relieves lower back pain
Calms the brain
Helps to relieve stress and fatigue

#3. Supine Spinal Twist(Jathara Parivartanasana)

Supine Spinal Twist

Health benefits of Supine Spinal Twist for nurses:

Brings blood flow to the spine, hips, and shoulders
Stretches the hips, glutes, abs, back, chest, shoulders and neck
Opens the upper body
Helps alleviate lower back pain
Helps correct poor posture

#4. Reclined Goddess Pose (Supta Baddha Konasana)

Reclined Goddess Pose

Health benefits of Reclined Goddess Pose for nurses:

Opens the shoulders & chest
Opens the groin, inner thighs, and hips
Helps relieve stress and anxiety

#6. Legs Up The Wall Pose (Viparita Karani)

Legs Up The Wall Pose

Health benefits of Legs Up The Wall Pose for nurses:

It reduces edema in the legs and feet
Relieves tired leg muscles
Helps reverse the effects of gravity and may help digestion
Calms the nervous system
Calms the mind

#7. Supported Bridge Pose (Setu Bandha Sarvangasana)

Supported Bridge Pose

Benefits of Supported Bridge Pose for nurses:

Stretches and opens the chest, spine, and hips
Improves circulation
Helps to relieve stress
It improves digestion and stimulates the abdominal organs.
Stimulates the thyroid gland
Reduces anxiety and fatigue
Helps relieve lower back pain
Calms the brain and nervous system

#8. Dead Body Pose (Shavasana)

Dead Body Pose

Benefits Of Dead Body Pose for nurses:

Relaxes the whole body
Calms the nervous system
Quiets the mind

Additional recommended reading: Tired Nurse Health Tips: When Sufficient Sleep Isn’t Possible

Conclusion

Yoga makes you feel good. And you deserve it, nurse!

Nurses need to experience what it is like to feel good in their own skin. Yoga empowers nurses to create a happier, healthier and more productive work environment by making us the best version of ourselves.

For better or worse, nurses serve as role models in the healthcare community. We need to practice what we preach. Why would a patient listen to our advice on how to live a healthy life if we are not living one ourselves?

Here are a few tools to get you started in your yoga practice:

1. Yoga Mat

I love this yoga mat. The quality is very good for the price. I have this exact mat in my living room and after 2 years it still looks brand new. It is soft with a relatively nice thickness compared to other yoga mats I have tried. In addition, it has nice grooves that keep the mat in place.

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2. Yoga blocks (with strap included)

Yoga straps are useful for all levels of yoga practice and can provide support, help with alignment and improve posture. In addition, I love the Manduka cork yoga blocks because I have had mine for 6 years and they still look brand new! Unlike foam blocks, these don’t disintegrate over time due to sweat and regular use. They are also heavier and more sturdy with a trustworthy grip. It is a good idea to purchase 2 because many yoga poses require the need for two blocks.