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It's all about you

Working in hospitality during busy seasons can be demanding, both physically and mentally. Discover how yoga can help you unwind after a long shift with some beginner moves to get started.

Estimated reading time: 2 minutes

We know all too well how demanding working in hospitality over the festive season can be, both physically and mentally, and although we enjoy it, it is unsurprising that we feel exhausted afterwards. So, whilst many argue we are more important than Santa, it’s essential that we do not neglect our health and start the year in the right way!

Why yoga?

Yoga is a fantastic way to look after your physical and mental health and the great news is, it can be done anywhere that you have room to move, with little to no equipment and there are poses for all levels of ability.

The benefits of yoga include reduced stress, reduced symptoms of anxiety and depression, increased muscle strength, increased energy, and improved sleep duration and quality.

It’s easier said than done, especially after a late night on your feet, but doing even 5 minutes of yoga after a long shift is a great way to wind down when you feel like you are still going 100 miles an hour.

Research shows that sustained yoga practice improves both the duration and quality of sleep – give yourself a chance and make sure the sleep you do get is the best quality it can be!

Doing yoga when I get home from a 12-hour shift on a busy Saturday night is the only way I can get to sleep, I’m so exhausted but wide awake, it is honestly a game changer. I started doing a few minutes of stretches and built myself up to more advanced poses. Now, I don’t just do it after work and my mental health has improved so much!

Claire Jones, Bar Professional

Where to start?

Here are three beginner poses below that take as little as five minutes.

Standing Forward Bend

  1. Stand up straight, with your feet together.
  2. Inhale as you raise your arms.
  3. Bend your knees slightly and fold your torso over your legs, moving from your hips, not your lower back.
  4. Straighten your knees as much as you feel comfortable with, place your palms on the floor or hold the back of your ankles.
  5. Stay in this pose for 30 seconds to 1 minute.

Child's Pose

  1. Sit on your heels, knees spread shoulder length apart and bring your head towards the floor.
  2. Your arms can be either stretched out to the front, by your side or hands underneath your forehead.
  3. Stay for anywhere between 30 seconds and several minutes in this resting pose.

Upward Facing Dog

  1. Start by lying flat on your front with your hands on the ground, level with your ribs and elbows tucked into your side.
  2. Press the tops of your feet into the floor.
  3. Inhale and push up with your hands and press into the ground with the tops of your feet.
  4. Draw the shoulder blades into your back and lift your chest.
  5. Whilst your feet remain on the ground, if you feel comfortable, you could lift your legs.
  6. Look straight ahead or towards the ceiling.
  7. Hold for 10 seconds and release.


  • Life as a bartender can be both physically and mentally tiring, especially during busy seasons. It's important not to neglect our health. 
  • Yoga is a great way to help reduce stress, even with a small space and little to no equipment.
  • Doing even 5 minutes of yoga after a long shift is a great way to wind down.

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