5 Poses for Burnout Prevention with Susanna Edwards
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Supported Sphinx Pose
Sphinx Pose is a gentle backbend that helps open the chest, improve spinal mobility, and build strength in the back while encouraging steady, relaxed breathing.
Lie on your stomach with your legs extended behind you. Place a bolster lengthways in front of you and rest your forearms on top, allowing the chest to gently lift. Soften the shoulders away from the ears and keep the neck long, with the gaze slightly forward or down.
The bolster supports the upper body, creating a gentle backbend while reducing pressure on the lower back. Breathe slowly and evenly, allowing the chest and front body to open comfortably.
Hold for 1–5 minutes. To release, lower the chest to the floor and rest for a few breaths before moving on.
Reclined Twist
Reclined Twist is a gentle spinal twist that can help release tension in the back, encourage relaxation, and support comfortable movement through the spine.
For a supported variation, lie on your back and draw your knees into your chest. Gently lower both knees to one side and place a bolster between the legs to support the top knee and hip.
Extend the arms out to the sides and turn the head in either direction that feels comfortable. The bolster helps reduce strain through the lower back and pelvis, allowing the body to relax more fully into the twist.
Hold for 1–5 minutes on each side, breathing slowly and evenly. To come out, gently draw the knees back to centre and repeat on the opposite side.
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Melting Heart Pose
Melting Heart Pose is a gentle heart-opening stretch that helps release tension in the shoulders, chest, and upper back while encouraging relaxation.
Begin on your hands and knees, then walk your hands forward and allow your chest to soften towards the floor while keeping your hips above your knees. Rest your forehead or chin on the mat and breathe deeply.
Hold for 1–5 minutes. To release, slowly walk your hands back and return to a tabletop position.
Dragon Pose
Dragon Pose is a deep hip-opening stretch that helps release tension in the hips, groin, and thighs while improving flexibility and mobility.
Step one foot forward into a low lunge and slowly slide the back knee further behind you until you feel a comfortable stretch through the front of the back hip. Keep your hands on the floor or on blocks for support, and allow the hips to soften towards the mat.
Hold for 1–5 minutes on each side, breathing slowly and evenly. To release, gently shift your weight back and return to a tabletop position before switching sides.
Banana Pose
Banana Pose is a gentle side-body stretch that helps release tension through the ribs, waist, hips, and shoulders while encouraging relaxation.
For a supported variation, lie on your side with a bolster positioned lengthways beneath your body, creating a gentle side bend from the hip to the shoulder. Adjust your position so you feel a comfortable stretch along the upper side of the body, and rest your arms in a position that feels relaxed.
Hold for 1–5 minutes on each side, breathing slowly and evenly. To release, carefully roll off the bolster and repeat on the opposite side.
