3 Ways to Treat Chronic Fatigue With Yoga

1. Make Time for a Full Body Gentle Stretch Routine

Stretching gently is a great way to relax tight muscles and release tension from the body. Dealing with chronic fatigue may leave you feeling stressed as it hinders your ability to work and participate in favorite hobbies, and may interfere with family obligations. As you become more stressed, your body tightens, which can lead to even more fatigue.

Make sure your stretching session is gentle to allow the muscles to relax and release. Hatha and Kripalu styles of yoga are especially good for relaxing and rejuvenating areas that often become tight, including the neck, shoulders and back.

To stretch the neck sit up straight in a chair. Place your right hand under the seat of the chair. Drop your left ear to your left shoulder so you are going away from the hand under the chair. Pull up gently on the chair until you feel a stretch. Hold for 5 to 10 deep breaths and focus on keeping both shoulders down. Repeat on the other side.

For the shoulders, try some shoulder rolls by sitting up straight and lifting your shoulders up towards your ears. Roll your shoulders back and down, focusing on really pressing them down as you roll them back. Repeat 8 to 12 times.

To stretch your back, lie on your backside with your knees bent and feet flat on the floor. Stretch your arms out to your side in a "T" position with the palms facing up. Drop both knees to the right as far as is comfortable. Hold for 5 to 10 deep breaths. Repeat on the left side.

2. Do Deep Breathing Exercises

Since a lack of oxygen can bring on feelings of fatigue, it is helpful to take at least 15 minutes each day for some deep breathing. Not only does it give you more energy, it also helps to lower stress and relax the body.

Sit up straight. Place your right hand on your abdomen, and as you inhale through your nose let your belly and the hand on your belly push out. Imagine filling your belly with air. Then exhale through the nose and let the belly and the hand relax in. Imagine emptying the belly of air. Continue and make each breath a little deeper and a little slower. It is more relaxing and efficient to breathe through the nose, but if you have respiratory issues just do what you can.

3. Take Time Each Day to Meditate

Many of us are going full tilt all day long. It is important to take time to slow down especially if you are dealing with chronic fatigue. Just 15 to 20 minutes a day can go a long way in helping you feel energized and relaxed. While initially you may feel that you do not have this much time in your day, if you try it you will find that it refreshes you and you will actually have more energy and therefore get more done.

One simple mediation technique is to use the breathing exercise from above. Since this style of breathing is backwards for many, it might take concentration, and this in turn shifts your mind away from stressful thoughts and gives both body and mind a rest.

As you continue with the breathing exercise, incorporate a body scan. Move from your toes up to your head. Each time you exhale relax the part of your body you are scanning. You can just focus on the sensation that you are relaxing, or as you exhale you can silently say to yourself, "my feet are relaxed." Then continue all the way up the body to your head.