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
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:
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.
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.
This post contains affiliate links. For more information, see my disclosures here.
Yoga for nurses: we need to care for ourselves first.
Yoga’s amazing benefits for physical and mental health are well documented. The Mayo clinic has stated that “yoga helps reduce stress, lower blood pressure and lower your heart rate” among several other benefits.
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 before about why nurses need to practice yoga if you are interested in reading).
Yoga is more then just exercise. It offers caregivers a way to give themselves more self care (ahem, nurses). It helps us take even better care of our families, our patients and ourselves.
Why Nurses Need Yoga And The Essential Props You Need To Start Your Practice- Mother Nurse Love
1. Stress management
Nurses have a high workload in many hospital wards. The stress is compounded by managing patient healthcare needs and treatments, daily occupational stressors and even the many frequent changes in technology.
A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only 8 weeks of yoga the results showed that the participating ICU nurses had significantly better focus coping strategies and a major reduction in perceived mental pressure. If that is what can happen after only 8 weeks, imagine the impact a regular, permanent yoga practice could have on stress management levels.
2. Prevent or eliminate chronic low back pain
Chronic back pain in the nursing population is a common ailment. An evidenced based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. Fortunately, the review also presented an overwhelming amount of studies that found that regular yoga significantly reduced symptoms associated with chronic low back pain and greatly improved overall physicality.
Yoga stretching not only increases flexibly, but increases muscle strength and prevents injuries such as chronic lower back pain. In a career as physically demanding as nursing, the more physically stable we are, the better care we can give to ourselves and our patients.
3. Prevent burnout and compassion fatigue
Lack of self-care can easily result in burnout and compassion fatigue in the nursing profession. As much as I hate to admit it, even I have questioned how long I can continue with the immense workload and emotional drain that is required of me as a nurse. Thankfully, I have found a productive way to manage this is through yoga and meditation. They help reignite my passion for encouraging others to take better care of themselves.
A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.” While the control group demonstrated no change throughout the course of the study, the yoga group showed a significant improvement in scores for self-care, mindfulness, and emotional exhaustion outcomes.
My yoga prop essentials list to start your yoga journey:
I have practiced yoga pretty religiously for 12 years and have tried many different things along the way. These are a few of the yoga props I use at the studio and at home that are good for anyone starting their yoga journey.
I love this yoga mat. The quality is very good for the price. 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. A Velcro carry strap comes with the yoga mat to keep it rolled up nicely.
I love the cork Manduka 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.
This yoga strap is useful for all levels of yoga practice and can provide support, help with alignment and improve posture. This one even comes with a DVD to show several ways you can use the strap.
Don’t we all want to feel good in our 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 life a healthy life if we are not living one ourselves?
Are you a busy nurse or mom who is interested in starting a yoga practice? Do you already have a yoga practice? What are your thoughts? I would love to hear!
2. Yoga blocks (with strap included)
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