Host Healthcare provided this article.

7 Simple & Effective Yoga Poses To Help Travel Nurses Release Daily Stress

Saving lives is never easy. Yes, working as a travel nurse will always be rewarding, but the physical labor can put a strain on your body. If you’re dealing with tension and discomfort, there’s a chance it may be affecting your career—but how does one combat this nurse stress?

For many people, the answer is yoga. A daily restorative yoga practice can help healthcare professionals relax both their bodies and minds. If you’re looking for the perfect post-shift release, here are 7 yoga poses to help nurses manage stress!

#1 Toe Squat

If there’s one thing nursing guarantees, it’s being on your feet all day. This constant pressure can lead to swollen ankles, varicose veins, and even plantar fasciitis. Fortunately, plenty of yoga poses target the feet—like a toe squat!

The principles of a toe squat are simple: start on your hands and knees with all ten toes tucked under your feet. From there, slowly lean your hips back until you’ve reached a gentle seat on the backs of your heels. When your toes are properly tucked, this pressure will create a gentle stretch in the arch of the foot.

If your feet are tight, this process may take some time. Start with light pressure by keeping your hands on the ground or on the tops of your thighs. From there, you can slowly work your way up to a fully seated position.

Why Nurses Love This Pose – Routine practice of this position will help strengthen the muscles and ligaments in the feet, creating the strong foundation every nurse needs. Plus, this stretch feels amazing after a long day of standing!

7 Simple & Effective Yoga Poses for Travel Nurses

#2 Tadasana

Travel nursing jobs can be strenuous on both the lower back and the mind. If you want a pose that improves posture and incorporates meditation—look no further than tadasana.

Tadasana, also known as mountain pose, is a simple yet powerful therapeutic yoga technique. Start by standing with your feet hip-width apart and turn your palms upward to create space. Once you’ve found your footing, take a deep, cleansing breath into your chest. Balance is crucial to this pose, so make sure to evenly distribute your weight through all four corners of the feet.

Why Nurses Love This Pose – This posture requires a moment of complete stillness, giving busy nurses an opportunity to relax. Mountain pose is also wonderful for the spine and helps improve posture. Working as a nurse can be hard on the lower back, but tadasana can help with pain relief..

#3 Downward Facing Dog

Travel nurses never stop moving—which can be amazing for your step count but rough on your calves. Although you may not realize it, many nurses suffer from chronically tight calf muscles. Signs that your lower legs need some attention may include:

Cramping
Dull, aching pain
Difficulty walking
Poor balance
Tender feet (specifically the arch, heel, and Achilles tendon)

For a deep stretch in this area, you’ll want to get acquainted with the downward dog. To get into this pose, start in a plank position on the ground. From there, you can begin to walk your feet forward and draw the hips upward. Once you’ve created this triangular shape, you’ll begin to feel a stretch in the calves.

Remember that it’s okay if your heels don’t reach the floor at first. Getting the hang of downward dog can take practice. As time goes on, your heels will get closer to the floor (thus deepening the stretch).

Why Nurses Love This Pose – Yoga for nurses is all about targeting tension. Running from patient to patient can cause tight calves that affect your ability to walk. Downward dog is one of the best stretches you can do to treat this area.

#4 Seated Twist

Work-related stress can lead to tightness in the neck and shoulders. If you tend to hold tension in these areas, yoga will help elongate the muscles and relieve you from the dreaded “nurse neck.”

The best way to pull your shoulders back into place (and away from your ear lobes)? A gentle seated twist. Here’s how to do it:

Step #1 – Sit on the floor in a cross-legged position.

Step #2 – Straighten your spine and hold your head high.

Step #3 – Place your left hand on your right knee and your right hand on the floor behind you.

Step #4 – Inhale deeply and sit up tall.

Step #5 – While exhaling, twist your upper body to the right. Keep your head twisted to the left for an optimal neck stretch.

This yoga pose should create a soothing stretch for the spine, shoulders, and neck. With each inhale, open your chest as much as possible. On each exhale, try and deepen the stretch even further.

Why Nurses Love This Pose – A seated twist will relieve tension in the neck and shoulders, making it ideal for a demanding career like nursing. This position also encourages mindful deep breathing, which can help travel nurses relax after a tough day.

#5 Child’s Pose

Everyone should tap into their inner child once in a while—and what better way than a child’s pose?

Travel nurses tend to hold tension in the lower back from leaning over throughout the day. Constant walking can also lead to stiffness in the hips, which may cause physical pain when trying to stretch.

Child’s pose is both a deep and easy stretch (plus, it’s pretty relaxing). Start in a kneeling position on the floor, with your knees spread as wide as possible. From there, simply lean forward until your forehead touches the ground. Spread both hands out in front of you for maximum stretch in the lower back.

Why Nurses Love This Pose – Child’s pose is an easy hip-opener that won’t be painful, even for nurses with stiff joints. This position also stretches the lower back, which is crucial for nurses who hold stress in that area. Seated yoga poses are perfect for nurses with tired feet (because, let’s be real—who wants to stand after a long shift?).

#6 Ear-to-Shoulder Neck Roll

Sometimes tension creeps up on you mid-shift. Unfortunately, it’s often impossible to strike a quick downward dog on the hospital floor (or, at least, not recommended). The good news is that there is yoga for nurses at work.

Neck rolls can be done seated or standing, and they only take a few moments to complete. Here’s the 411 on this portable position:

Step #1 – Gently place the palm of your right hand on your left temple (with your arm hovering above your head).

Step #2 – Tilt your head to the right, bringing your ear as close to your shoulder as possible.

Step #3 – Extend your left arm straight down, with your palm facing the floor.

Step #4 – Slowly move your left arm in a semicircle between the front and back of your body. As you do this, you should feel a stretch in the left side of your neck.

Step #5 – Repeat on the other side.

After completing this stretch on both sides, you should feel a release of upper body tension. Stiff neck muscles will quickly elongate and allow for a wider range of motion.

Why Nurses Love This Pose – This yoga pose is made for stress relief on the go. When you feel tension building up during your shift, a quick neck roll can relieve pain and help you take on the rest of the day.

#7 Supta Vajrasana

For nurses who want yoga beyond the basics, Supta Vajrasana has you covered.

Also known as the supine thunderbolt pose, Supta Vajrasana offers an intense release in the back, knees, and hips. Getting into this position takes some patience, but once you’re there, the relaxation will soon follow. Here’s the technique, step-by-step:

Step #1 – Get into a comfortable, kneeling position on your yoga mat (lower legs tucked underneath your bottom).

Step #2 – Using your hands, scoot the calf muscles out from under your thighs, creating a deeper stretch in the knees.

Step #3 – Once you’ve created this W shape with the legs, carefully lean back until your spine is flush with the yoga mat.

Step #4 – Allow your hips and knees to adjust to the position, close your eyes, and relax.

Step #5 – Slowly rise back to a seat, using your elbows for support. Lean forward onto your hands and knees to safely bring your legs back to a neutral position.

This position may take some practice, but the more you do it, the better your lower body will feel. Using a pillow or exercise ball to elevate the back can help beginners achieve this posture without putting unnecessary strain on the knees and spine.

Why Nurses Love This Pose – Tired, aching legs will benefit from this yoga pose. A deep stretch in the knees and hips relieves tension, and rerouting the blood flow can help prevent swollen feet and ankles.

Nursing and Mindfulness: A Match Made in Heaven

Yoga is wonderful for physical and mental stress relief. The next time you’re experiencing pain or discomfort after a long shift, give these nurse-friendly poses a try.

Mindfulness doesn’t stop at the yoga mat, either. Travel nursing is a high-stakes job. If you plan to succeed in this field, it’s important to find relaxation techniques that work for you. Using stress management apps for nurses is another popular way that healthcare workers take care of their minds.

Remember that healthy patients start with healthy nurses. Prioritize yourself and watch your career reap the benefits!

Our job board is a great place to search for your next travel nurse assignment. If housing is an issue, we have you covered with our housing page. You can search for what you are looking for.

Host Healthcare Takes You There

Do you love seeing the world but need to keep a steady job? Apply to become a traveling healthcare professional with Host Healthcare!

Host Healthcare matches nurses with recruiters to help them find their next job. As one of the top travel healthcare companies, our mission is to get you jobs all over the world. Apply with us and discover a new adventure today.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

Sources:

Mother Nurse Love. 7 Energizing Yoga Poses for Nurses (with Photos). https://www.mothernurselove.com/7-energizing-yoga-poses-for-nurses-with-photos/

Destination Yoga. How to Do: Downward Dog. https://destinationyoga.co.uk/latest-news/poses/downward-dog/

Yoga Journal. A Healing Yoga Sequence to Ease Neck + Shoulder Pain. https://www.yogajournal.com/practice/healing-yoga-sequence-ease-neck-shoulder-pain/

Aureus Medical. Four Yoga Poses to Help a Travel Nurse Achieve a Healthy Back. https://www.aureusmedical.com/blog/four-yoga-poses-to-help-a-travel-nurse-achieve-a-healthy-back/

Sport Me. 10 Yoga Poses to Help Relieve Shoulder and Neck Pain. https://www.sportme.com/blog/10-yoga-poses-to-help-relieve-shoulder-and-neck
India Times. Supta Vajrasana: The Supine Thunderbolt Pose. https://www.indiatimes.com/health/healthyliving/supta-vajrasana-the-supine-thunderbolt-pose-242516.html

Wellness Warriors

As healthcare professionals, we give so much to others. For the longevity of our service to others, we must begin to give care also to ourselves.

From a place of contentment, happiness, even-mindedness, and inspiration, we are more equipped to handle stressful situations without burnout. And when we have faith in something bigger than ourselves, we carry hope even in the most difficult circumstances.

So how do we feel contentment? Even-mindedness? Happiness?

For me, it was the spiritual teaching taught by Swami Kriyananda*, “we cannot change our circumstances, but we can change how we respond to them.” The realization that I consciously have the choice to respond positively or negatively to people and circumstances. Whenever I choose to react negatively- say to get upset, hold a grudge, or some other contractive reaction, I do not feel good. On the flip side, when I choose to see compassion in others, not to let a situation rattle my inner peace, or to remain joyful even in difficult circumstances, I have a feeling of lightness.

The freedom comes from realizing that nothing and no one can affect your inner self-, the Self that is always joyful, always in a state of peace and calmness, always heart opened and filled with love. To live beyond the present moment and into the eternal now.

Swami Kriyananda explains superconscious living as “to trust one’s life to the flow of a higher wisdom.” I invite each of you to take a vow of superconscious living inwardly. Take action and see how your life is transformed!

Vow of Superconscious Living

To be true to your higher, Superconscious Self.
To be a channel of light, of blessing and love to all
To live in joy, not sorrow;
In truth, not error;
In victory, not failure
To blame no one in adversity but yourself,
And then, instead of blame, To accept responsibility,
With God’s help,
To change yourself.

*Ananda is a worldwide movement to help individuals realize the joy of their own higher Self. Ananda is based on Paramhansa Yogananda’s teachings and was founded by his direct disciple Swami Kriyananda in 1968.

Thank you Wellness Warriors for all you do and are doing. We hope you found this article informational. Stay tuned for more articles from Gayatri.

Join Ashley Graham in a 30-minute chair yoga session.

Ashley Graham from Travel Nurse Across America recently went live in our Facebook group. During the 30-minute live she did a chair yoga session. It is great for travel nurses because you can do it anywhere you have a chair. For those who aren’t familiar with it, “Chair yoga is a form of yoga as therapy developed by Lakshmi Voelker-Binder in 1982, practiced sitting on a chair, or standing using a chair for support. The poses, or asanas, are often adaptations of modern yoga poses.“

More about Ashley: I have been with TNAA for 18 years in November. My current role is Director of Housing & Contract Administration. I am a 200 hour Registered Yoga Teacher, registered with Yoga Alliance. I have been a yoga practitioner for 7 years and since being certified I have taught about 500 hours of yoga. My home studio is Blue Yoga Nyla, which is also where I trained and received my certification.

Are you looking for other exercise options for on the go travel nurses? Here is a great routine you can do on assignment.

If you have any questions for Ashley about yoga, comment them below or on the original video on here.

Are you trying to find a way to relax before your First Day? Check out this sample of Gypsy Yoga to ease your First Day Nerves.

Hi Gypsies! I’m writing this on a flight from London to Gothenburg. I am in near panic mode post take off. I have a bit of flying anxiety (take off) and rely on my breath (among other things) to keep me calm. It is a similar feeling to the healthy stress one feels on the first day of a new assignment. Each time we start a new assignment, we walk into the unknown. Will it be a good fit? Will the staff be friendly, helpful? What will the docs be like? What will the policies be like?

I was drawn to yoga over 15 years ago while in the trenches of nursing school. I am by nature a fairly hyper person. Yoga keeps me grounded. It has helped me stay balanced and it begins with the breath. I hope some of you can benefit as well.

The breath has a profound effect on our well being. Every time we inhale we fill the lungs with oxygen rich air that circulates throughout the body. With every exhale we rid the body of carbon dioxide. A deep, even breath washes the autonomic nervous system with calm. Most of us don’t even use close to our potential long capacity. Have you ever noticed the changes that occur in your breath when you are stressed versus calm and relaxed?

What is Yoga and Who Can Practice?

Yoga is an ancient Indian philosophical practice of breath and postures dating back to as early as 5000 B.C. to 300 A.D. In whatever form it is found, yoga has at it’s center the breath as the guide. Yoga is for everyone. There are no prerequisites to practice. It is not a religious practice. According to BKS Iyengar (Guruji), yoga is “a deliverance from contact with pain and sorrow.” It’s a moving meditation that’s goal is to relieve the mind of it’s internal chatter and thus suffering.

We will practice one pose in our first ever Gypsy Yoga practice. It is a pose enjoyed by those new to yoga and those with years of practice under their belt. It is typically practiced at the end of any traditional hatha yoga class, although I sometimes start and end my classes with it when I teach. While this pose is safe, if you have any medical condition that you are unsure could be affected by practicing, talk with your physician before practicing. I will give modifications as we delve deeper into future posts.

What you Need

All you need is a small space to practice. I have unrolled my mat in many a hotel room. As you can see from the photos, I practice in my living room You will need a yoga mat, beach towel, or blanket, and a small, rolled hand towel. Wear loose fitting pants and a tshirt. Pajamas work too. Dim the lights or use natural light from a window.

One Pose: Savasana (Corpse Pose)

We begin with one simple, but powerful pose. This pose is sometimes considered even more challenging than a more advanced pose like standing on one’s head (Sirsasana) because it insists the student be still and relax. Let’s give it a try. Lie down on your mat, beach towel, or blanket. You can place a small rolled hand towel under your neck (optional) to maintain the natural curve in your neck. If you have any discomfort in your low back, place a rolled blanket or a pillow under your knees. Draw your shoulder blades in and down your back. Soften your shoulders down and away from your ears. Broaden across your collar bones. Soften your jaw, soften the muscles in your neck. Stretch your arms out alongside your body, palms facing up. The upper arms should rotate externally. Stretch your legs long along your mat and allow your ankles to fall naturally to the side.

Close your eyes. Begin to bring your awareness to your breath. Observe your breath. Is it short and choppy or is it even and smooth? Smooth, even breath is the goal. Begin inhaling and exhaling deeply through your nose. Inhale for a count of four, hold your breath for a count of four, and exhale for a count of four. Repeat this 10-20 times. As you focus all your awareness on the breath, allow those first day jitters to just pass you by. Can you let go of any expectations of your new assignment, let go of any negative reviews you may have read, let go of expectations of yourself? All will be exactly as it should. Can you be present in this very moment with only your breath as a guide? Continue breathing in and out of the nose now, trying to lengthen each inhale and exhale.

Try to stay at least 2-3 minutes in this pose, ideally longer. Practice just before heading out the door on your first day. It is a simple pose, but when done with commitment and intention can have a profound effect on your day. This pose can relieve headache, insomnia, depression, and helps lower the blood pressure.

From Savasana, draw your knees into your chest, rolling to your right side in a fetal position. Take a few more deep breaths From here, press yourself slowly up to a comfortable seat. Bring your hands together to your forehead in honor of right thoughts, to your lips in honor of right speech, and to your heart in honor of right intention.

Stay tuned for future Gypsy Yoga posts! Best of luck on your first day!!! Namaste!!

Long trips can really mess up our body’s natural rhythm. This is especially true when we travel into a different time zone. The bigger the change, the more under the weather feel.

Not only will our day-night rhythm be out of sync, keeping us awake at night, a jet lag can cause headaches, nausea, and indigestion. Sometimes we can’t relieve ourselves for days.

But not only occurs this phenomenon when traveling into a different time zone but also when simply traveling to a new place. Sleeping in a different bed, eating unfamiliar food – A change in the environment is often enough to put our digestive system completely on hold.

You will be happy to hear though, that there are some tricks that can help you get your bowel movements back on track within a short period of time.

Next to eating a nutrient-dense diet, rich in fiber, there are many yoga poses that are known to activate your digestive function and get you some release.

Another good news is: You don’t have to be an experienced yogi performing crazy bends to get the benefits. The 5 yoga poses listed below are very straightforward, so no matter if this is your first attempt at yoga, or you’re a regular practitioner, enjoy them and keep breathing regularly throughout the practice, as I cannot stress enough the effect deep belly breaths have on our digestion.

Yoga Poses

1. Marjaryasana – Bitilasana (Cat – Cow Pose)

Cat and Cow are usually practiced together in a flow. Come onto all fours into tabletop position. Make sure your knees are right above your ankles and your shoulders are above your wrists.Spread your fingers wide and press your hands firmly into the mat. On your next inhale, drop your belly and arch your spine, roll your shoulders back and look up to the sky (Cow). On the exhale press into your hands, drop your tailbone, pull your belly button towards the spine, gaze to the navel (Cat). Repeat this movement for 10 more rounds. When in Cat, really suck in your belly, which helps massaging your organs and your digestive tract.

2. Ardha Matsyendrasana (Half Lord of the Fishes)

Twists are a great way to get our digestion moving. For Half Lord of the Fishes pose, sit on the mat with legs extended to the front, keep a straight spine. Then bend your right leg and cross it over the left leg, sole of the feet on the floor. The right knee is pointing up towards the sky. Bend your left leg and bring your left foot next to your buttock. If this stretch is not available to you, keep your left leg extended to the front. The effect will be the same, so don’t worry about it.

On your next inhale straighten your spine, lift your left arm and place it to the outside of your right thigh. Plant your right hand right behind your buttocks, twisting to the right side. Make sure you keep your chest open. Use your in-breath to lengthen the spine, and the out-breath to twist a bit further by sucking in the belly, then twisting the upper back, then the shoulders. Move gently and with your breath, and after about 10 breaths, turn back to center and twist gently to the left as a counterpose for one breath.

Repeat on the other side.

3. Dhanurasana (Bow Pose)

Let’s warm up our spine by coming into Locust Pose first: Lie down flat on your belly, extend your arms to the front alongside your ears, your legs are extended to the back. On the inhale lift your arms and legs off the mat. Gaze is towards the mat. Take 4 – 6 deep breaths into the belly, feel it pressing into the mat, massaging your organs. Release arms and legs back onto the mat. Bring your arms alongside your body and turn one cheek onto the mat, relax here. Repeat Locust Pose one more time.

Moving on to Bow Pose: Still on your belly, bend your knees, reach back with both arms and grab the outer edges of your feet. On the next inhale, press your feet into your hands. You will feel your torso lifting slightly off the mat. Maybe your thighs are coming off the mat, but if they don’t – no problem. Breath deeply into the belly and let your breath rock your body gently to the forwards and backwards. This is where the magic happens, activating your bowels.

Hold for 4 – 6 breaths, then release the grip on your feet and slowly lower your torso down onto the mat. Place the other cheek on the mat and relax. Repeat Bow Pose one more time.

Counterpose: When you feel your spine has reset – push gently back into Child’s Pose.

4. Ardha Pavanamuktasana (Wind-Relieving Pose )

Come to lie flat on your back with both legs extended. Bend your right knee and bring it into your chest. Hug the knee with your arms. Now with every exhale, bring your knee closer to your chest. Take about 10 deep, conscious breaths here, then repeat on the left side. We start this pose with the right leg, as our movement follows the direction our food travels in our digestive tract.

When you’ve done both sides, bring both knees into the chest, and feel the belly pressing against your thighs. Then release your legs back onto the mat.

5.Supta Matsyendrasana (Supine Spinal Twist)

Stay on your back. Bring your right knee back into the chest as described in the Wind-Relieving Pose, then lead your knee over the left leg, with the right hip lifting off the mat. If the right knee doesn’t come all the way down to the floor, place a folded blanket or rolled-up towel underneath it for support.

Arms are spread to the sides, both shoulder blades are glued to the mat. Gaze goes either towards the sky or over your right shoulder. Take 10 deep breaths into your abdomen here, and with every exhale relax a little bit more into the twist. When done, bring your knee back up into the chest, give it a little squeeze and extend it alongside the left leg.

Repeat with the left leg.

The great thing is, you can do all the above yoga poses on the floor of your hotel room, or even on the beach. If you really can’t find any space, you can always do them on your bed.

Keep your body well hydrated and trust the effect that these yoga poses have on your digestive system. They have helped people already for thousands of years.

This article is provided by Gifted Healthcare®.

Whether you’re a travel nurse in Missouri, or on assignment in Texas, you’re on your feet for long hours throughout the week. Being on your feet for prolonged periods of time can cause anything from back pain to tension in the neck. Although good tennis shoes and the occasional break can help relieve your feet while on the shift, there’s nothing quite like a good yoga practice.

Find relief, both for the body and the mind, by practicing these yoga poses that release stress and pressure from the lower back, stretch the spine, and melt away soreness in the legs. They’ll be the best few minutes, or hours, you’ve ever invested in yourself. You can thank us later.

Before diving into the first pose, start with a good yoga breath to begin releasing any stress you’re carrying and to clear your mind. Check out these asana breathing tips if you’re new to yoga.

1. Yogi Squat

The yogi squat may not be your favorite pose but it has multiple benefits! First, it’ll elongate your tired spine, it will also open your hips, stretch out your calves, and finally, aid with ankle mobility. If you’re not super flexible, you can also add a block for you to sit on and be more comfortable.

2. Supine Twist

A supine twist will open the lower back and ease up tension in the shoulders. The twist will detoxify the spinal column and rinse the spine with fresh, new oxygenated blood. Additionally, this pose helps with your digestion.

3. Happy Baby

As a travel nurse, you’ve probably noticed that after a long day at the hospital, your spine is what hurts the most. This pose not only opens up your hips but also relieves and massages any pain you may have on your back.

4. Cat-Cows

Standing for long periods of time can begin to compress your spine. With cat–cows, you’ll be able to stretch and elongate your column and relieve any pressure. Don’t forget to put thought into your breath as you’re working through this asana flow, this will add extra soothing benefits to your travel nurse yoga practice.

5. Upside-Down Forward Fold

There’s nothing quite like a good forward fold. However, in this yoga session, we’re trying to relieve any pressure on your legs, ankles, and feet. Similar to plow, the upside-down forward fold will help you stretch out your lower back and hamstrings, while not putting any strain on your neck.

Take a few minutes out of your day to do a few or all of these poses. Not only will the breathing clear your mind, but the poses will also soothe your aching body. While travel nursing can be exhilarating, it will also cause you mental and physical stress – keep things fun by taking some time for yourself and stretching out those tires muscles.

PS: Don’t forget that your breathing, is just as important as the poses you’ll be doing! Additionally, feel free to modify any pose to your body’s needs; maybe you need a little more stretching, or perhaps you need a little less. Listen to your muscles and joints.

Namaste!

7 Simple & Effective Yoga Poses To Help Travel Nurses Release Daily Stress

#1 Toe Squat

#2 Tadasana

#3 Downward Facing Dog

#4 Seated Twist

#5 Child’s Pose

#6 Ear-to-Shoulder Neck Roll

#7 Supta Vajrasana

Nursing and Mindfulness: A Match Made in Heaven

Host Healthcare Takes You There

If you are a new travel nurse or looking into becoming a travel nurse:

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

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So how do we feel contentment? Even-mindedness? Happiness?

Vow of Superconscious Living

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Yoga Poses

1. Marjaryasana – Bitilasana (Cat – Cow Pose)

2. Ardha Matsyendrasana (Half Lord of the Fishes)

3. Dhanurasana (Bow Pose)

4. Ardha Pavanamuktasana (Wind-Relieving Pose )

5.Supta Matsyendrasana (Supine Spinal Twist)

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