Isometric Yoga to Reduce Fatigue


Introduction

Traditional yoga has been researched extensively and is known to improve not just your physical health but your mental health as well. Recently, a group of researchers examined whether yoga could help to improve energy levels in subjects with severe fatigue issues.


The Study


The researchers studied a different kind of yoga, called isometric yoga, and how it can be used to reduce fatigue and increase overall vigor. Isometric yoga is a form of yoga that consists of mainly isometric muscle contractions. It can be performed sitting down or lying down. This means that the muscle contracts but there is no movement of the joints or lengthening of the muscle. This type of exercise can help to maintain muscle strength.


The 20-minute seated practice:

 

  1. Patients began by sitting down in a chair and placing their right hand on their lower abdomen and their left hand on their lower back, focusing on their breath for one minute.
  2. They then practiced six isometric poses* using about 50% of their maximal physical strength coordinated with each inhale and exhale.
  3. Lastly, they finished in a seated posture and focused on abdominal breathing for one minute.

Researchers discovered that just 20 minutes of isometric yoga may be an effective means to improve energy levels. Through this practice participants were able to stabilize the function of the autonomic nervous system, the system that controls our breathing and heartbeat, as well as significantly reduce heart rate and cortisol, a known stress hormone.
 

*For more information on the exact poses practiced, refer to the study in the bibliography. 
 

Conclusion
 

Stress and fatigue are byproducts of the fast-paced world that we live in; don’t forget to schedule in time for your own well-being. Coupled with the use of essential oils, even 20 minutes a day can help to improve your vitality.

Three ways essential oils can enhance your practice:
 

  • Diffuse doTERRA Balance® to create a calming environment.
     
  • Place one drop of Wild Orange, Peppermint, and Frankincense on your palm. Rub hands together and inhale deeply for an energizing aroma.
     
  • Cedarwood is known for its rich hue and warm, woody scent that is both grounding and evocative of wellness and vitality when diffused.

Bibliography

doTERRA Science blog articles are based on a variety of scientific sources. Many of the referenced studies are preliminary and further research is needed to gain greater understanding of the findings. Some articles offer multiple views on general health topics and are not the official position of doTERRA. Consult your healthcare provider before making changes to diet or exercise.


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