How to Avoid Exhaustion During Yoga Practice

Yoga practice can be very exhausting and tiresome. Although it looks as if someone is still in a pose it is lot of hard work, and those who practice know it very well. After a great yoga session we feel exhausted and at the same time there is a feeling of exhilaration or elation. There is a enormous joy we can feel when we are in the final pose of Shavasana(Corpse Pose).

In this article I would like to focus on how to keep the tiredness in control. I have personally seen that when we exert ourselves too much in enthusiasm we can become too tired and that tiredness follows us through out the day. One more danger is the chances of falling ill especially catching cold and flu becomes very high as immune system goes down when body is too tired. I caught flu and throat infection twice and it was a day after a very exhausting session. I would like to share few tips which can help you to avoid exertion.

1. Take Breaks Between Poses
   It is recommended that you take a break between poses, especially if they are exhaustive poses like the standing poses. For example Trikon Asana, Parshavkon Asana etc. increase your heartbeat rates and are quite exhausting for new practitioners. Similarly Surya Namaskar is also very exhausting and one should gradually increase the number of rounds. If you aim to do 9 or 12 rounds then take a break after every three or four rounds.
   
   It is not necessary to lie down during the break. For standing asanas you may take break by standing quietly with feet around 2 feet apart while for sitting asanas just sit quietly. While taking break let the body become very loose deliberately and concentrate on the increased breathing rate by observing the stomach rising and falling due to the breathing. This will also lead you to relaxing your stomach as you will be able to observe the tenseness in the stomach. After around a minute take three deep breaths and you will see that the breathing rate has become normal again. Now you can continue your practice.
   
   Important thing to realize is you should not either under work or over work. You should be able to establish this balance depending on you physical capacity and by trial and error to find out what works out for you the best. You can check your physical capacity every few weeks be increasing the time interval between the breaks as it is likely to increase as time goes by with your practice.
   
   Another important thing you should do during the break is to observe the changes in the body, the increased blood flow, increased breathing rate, your heartbeats and also how the affected organ feels. For example during break between the forward bends observe the feelings in the hamstring muscles, stomach etc. So you can also use the breaks to increase the awareness which is also one of the most important aspects of Yoga.
   
   One warning would be not to take a break of more than two minutes as it will cool you too much.
   
   Taking such breaks between two postures will help you in practicing more, increasing your capacity and at the same time tire you less.


2. Relaxed Approach
   Another effective technique which is very effective is change from one pose to another in a relaxed manner with proper breathing. I find it particularly effective when practicing sequence of asanas. When you start a sequence of poses first relax, and then think that you are moving with the flow of breath. Try to use the gravity as much as possible especially during forward bends. When moving between poses, let the body be as much relaxed as possible.
   
   For example in Sun Salutation(Surya Namaskar) which involves 12 poses one after another in sequence while transitioning from one pose to another bend forward with inhalation and come out with exhalation. Let the body be as much relaxed as possible. You will feel the difference immediately with less tiredness in the legs.


3. Conscious Relaxation Technique
   Shavasana involves lying quietly down quietly on the mat and relaxing your entire body. Please see my earlier post on conscious relaxation on how to relax consciously for learning more about conscious relaxation.

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