Dirga Pranayama (3 part breath)

To do this pose:

Come to a comfortable seat. You can sit on your mat, on a pillow on the floor, on your bed, wherever you feel comfortable. Close your eyes and just start to breathe normally. When you’re ready, start to breathe deeper into your low belly, filling it up. Then move the breath into your lower ribs, filling them up completely, and finally moving the breath up into your chest and your heart. Hold at the top of your inhale for just a moment before releasing the breath starting with your chest and heart, then down through your ribs, and finally out of your low belly. Continue this pattern for as long as it feels good in your body but for at least 10 long breaths. You can place one hand on your belly and one on your heart to help feel the sensation of rising with each part of the breath. 

How this pose is especially beneficial for nurses: 

• It brings more awareness to your breath, which in turn increases your mindfulness. Focusing so i...

Adho mukha svanasana (downward facing dog)

To do this pose:

Come to your hands and knees on your mat. Tuck your toes underneath your feet, press into the palms of your hands and lift your hips up to the sky. You can start with your knees nice and bent as you stretch the backs of your legs. Stretch your spine straight while you reach your hips up high. Make sure your head and neck are relaxed and stretch your heels down to the ground. Move in whatever way feels good! 

How this pose is especially beneficial for nurses: 

• It stretches the lower body while strengthening the upper body. This triangle-like position helps stretch the backs of your legs even deeper than a forward fold might as well as stretching the lower parts of your legs like your ankles and calves. These muscles are often ignored and can carry a lot of stress in a job where you’re on your feet constantly! The inversion-like positioning helps to strengthen your shoulders, upper back, and neck without putting as mu...

Tadasana (mountain pose)

To do this pose:

Come to stand at the front of your mat. Rock back and forth on your feet and ground into all four corners- your heel, your big toe, and your pinky toe equally. Feet can be as far apart or as close together as is comfortable for you, but hips width is a good place to start if you aren’t sure. Roll your shoulders down and back to open up your chest and relax your arms by your side. Turn your hands so your palms face forward, accepting all that comes your way. Relax your head so that your chin is parallel with your ground and pull the back of your head back in space. Close your eyes and breath.

How this pose is especially beneficial for nurses: 

• It boosts your self esteem! Amy Cuddy did a Ted Talk years ago where she explained that standing like a “superhero” boosts your confidence levels! Tadasana is the yoga version of a superhero stance so when you’re feeling down, scared, or insecure in yourself or your nursing practice, stand in Ta...

Shitali Pranayama (cooling breath)

To do this pose:

Come to a comfortable seat on your mat. Rest your hands on your knees in any mudra you find comfortable or simply with your palms up. Let your eyes close and start to come into your breath. Roll up your tongue into a tube shape and breathe in through your mouth and tongue to your maximum lung capacity. Bring your tongue back into your mouth and relax it as you exhale slowly out through your nose. Repeat this cycle at least a total of four rounds.

How this pose is especially beneficial for nurses: 

• It cools the body. Sometimes, nursing is not only mentally exhausting but physically exhausting as well. After running between patients, pushing a bed to get a CT scan, or doing compressions during a code, you’re more than likely sweating. Doing this breathing exercise is a quick and effective way to relax and cool your body back down before moving on with your day. 
• It encourages the nerves and muscles to relax. Your body goes i...

Sukhasana (easy pose)

To do this pose:

Come into a seat position on your mat, crossing one leg over the other, and let your knees fall out to the side. You can sit on the floor or on a meditation cushion, a block, or a pillow so that your hips are higher than your knees. Relax your hands on your knees, palms up or down, whichever is more comfortable for you. Let your eyes close and relax. 

How this pose is especially beneficial for nurses: 

• It brings true stillness into your body and mind. This is generally a pose that most body types are able to sit in comfortably. Because of this, it is a pose that can bring true stillness with less chances of pain, fidgeting or needing adjustments. Sitting in this position can really quiet down your body completely. 
• It stretches the outside of the knees, ankles, and feet. These areas are often ignored in other poses but deserve just as much attention! Lengthening muscles all around your knees and ankles, including the front, will help ...

Ardha Matsyendrasana (seated spinal twist)

To do this pose:

Come to a seat position on your mat with both your legs extended out in front of you. Bend one knee and hug it into your chest, planting the sole of that foot on the floor. Pick up that foot and cross it over your extended leg and plant it on that side. You can keep the bottom leg extended or bend it and position it in a Sukhasana position with the whole lower leg on the ground. Reach the opposite arm up high to the top leg and twist over the opposite shoulder from the navel. Use your other arm to stabilize you. Your top arm can hug the top leg or hook your elbow on the other side of the knee and bring your hands into a mudra. Repeat this on the other side. 

How this pose is especially beneficial for nurses: 

• It promotes digestion. The twisting position as well as the gentle massage to your internal organs stimulates your digestive system which helps rid your body of toxins and help treat GI discomfort. 
•  
• It prom...

Paschimottanasana (seated forward fold)

To do this pose:

Come to a seated position on your mat with both legs extended out in front of you. You can keep your knees as bent as you need to depending on how flexible your hamstrings are. On your inhale, lengthen up through your spine and lift your arms up over your head. On your exhale, start to bend forward at your hips over your legs. Once you reach your limit, let your head and neck round and relax your arms and hands wherever that is comfortable.

How this pose is especially beneficial for nurses: 

• It stretches the upper and lower body at the same time including the spine, shoulders, neck, and backs of the legs. This can be so helpful for busy nurses to get in a good stretch for multiple muscle groups after a long day or to warm up for the day. 
• It stimulates digestion and promotes blood flow to the ovaries and uterus in women. This helps rid the body of toxins through digestion and can help prevent PMS symptoms like pain in...

Bhujangasana (cobra pose)

To do this pose:

Come down to your mat on your stomach with your hands underneath your shoulders. On your inhale, press into your hands, lift the head and chest while arching the upper back. Open up through your chest, your collarbones and your chest while engaging your abs to protect your low back. Come up only as high as is comfortable for you without putting any strain on your back. Hold as long as you like or move through inhales and exhales coming up and down with the breath.

How this pose is especially beneficial for nurses: 

• It strengthens the spine and spinal muscles. We’ve talked a lot about lengthening and stretching the spine, but it’s important to also strengthen those muscles to prevent back injuries. Moving back and forth from down and up into cobra is a great exercise for the back. 
• It stretches the chest and shoulders. After hunching over your computer and your patients all day, this pose is a great one to open up the front body and...

Salamba Bhujangasana (sphinx pose)

To do this pose:

Come to lying down on your stomach on your mat with your legs straight out behind you. Rest your elbows on the mat, pointing your fingers to the top of the mat and parallel to each other. Engage your lower abdominals to protect your low back while arching your upper back to open your heart, chest, and collar bones. Keep your chin level with the ground, keeping your spine aligned, no need to force anything. Close your eyes and let yourself breathe here. 

How this pose is especially beneficial for nurses: 

• It stabilizes the shoulders. A lot of yoga poses are harsh on the shoulders and after a day of lifting patients, they aren’t the best to make you feel better! So try sphinx pose to help realign your shoulders and open your heart 
• It releases the myofascia of the abdomen. Fascia is a netting that basically holds our entire bodies together. It is intricate and delicate so, it also often becomes inflamed with stress, mental o...

 Ustrasana (camel pose)

To do this pose:

Come to a kneeling position on your mat. You can tuck or untuck your toes, whichever feels better on your knees. You can also place a blanket or cushion under your knees to prevent any pressure. From here, place your hands on your lower back with your fingers pointing down, as if you were sliding a hand into a back pocket. While engaging through your abs, start to push your hips forward. You can stay here, especially if feeling any pain in your low back. Otherwise, you can reach your hands back down to your feet, blocks, whatever you need so that your whole front body is open. Try not to thrust your head all the way back, just relax your spine and breath. 

How this pose is especially beneficial for nurses: 

• It opens your entire front body. This means it opens your chest, your heart, your throat, your rib cage, your lungs, your digestive system, your hips, and your legs. This stimulates these systems with oxygen and blood flow so things...