Yoga against stress: 4 simple and relaxing exercises
Yoga is considered an effective remedy for relaxation for a reason. Regular yoga can relieve tension and build long-term stress resistance. This way, you can also protect yourself from burnout. If you feel like you urgently need relaxation, then try these four selected anti-stress exercises!
4 Anti-stress yoga exercises
Without much ado, I will directly show you how to trick stress with yoga:
#Anti-stress exercise 1: The twisted seated pose
With this exercise, you can reactivate your energy and find your center. Because you also need energy to reduce stress, strengthen your nerves, and to calm down deeply relaxed. This allows you to gain and maintain your inner balance:
First, position yourself in a kneeling position. You can also sit on a chair and keep your feet firmly on the ground.
Support yourself with your hands on the ground sideways and straighten your pelvis. The spine straightens vertically upwards.
Exhale and gently turn to the left. Gently place the back of your left hand against your lower back.
Gently take your head with you into the twist.
Focus your attention on your breath.
After a few conscious breaths, return to the center.
Now practice on the other side as well.
The seated twist intensifies the rotation in the thoracic spine. As a result, the chest becomes more flexible, and the muscles of the upper back can be well stretched. This also results in an inner uprightness and centeredness.
No wonder our spine is also referred to as the axis of life. Whether our 24 vertebrae are flexible or not has a strong impact on us – not only on the physical body but also on the mental flexibility of the mind.
#Anti-stress exercise 2: The downward-facing dog
This exercise is ideal if you lack inner clarity. Build up your mental strength again and fight against mild depression. Because this exercise has a calming effect on our brain. The downward-facing dog is therefore very good against stress. At the same time, it gives your entire body new energy when signs of fatigue hinder you:
Position yourself with hands and knees on the yoga mat.
Place your hands directly under your shoulders, knees under your hips.
Now straighten your elbows to relieve your back.
Spread your fingers and then press them into the yoga mat. Make sure your weight is evenly distributed on the palms and fingers to relieve your wrists.
Exhale and simultaneously draw your toes, lift your knees off the floor, and slowly straighten your legs. Your hips go up, the buttocks go back. Try not to push off with your feet – they should stay in place.
Gently push away from the mat with your hands and fingers, allowing your heels to sink towards the mat. This builds the right body tension.
Slightly rotate your arms or elbows outwards.
Ensure your ears and upper arms are on the same level. Your head is relaxed but should not be sagged.
Hold this position for 1-3 minutes.
Then calmly exhale and end the yoga exercise. Bend your knees and bring your feet to your hands.
As a beginner, do not be surprised if stiff Achilles tendons or weaker arms make the exercise difficult. With a little patience, you will surely master the downward-facing dog! This exercise is simply ideal against stress and tension.
#Anti-stress exercise 3: Pranayama
Stress can cause us to forget how to breathe properly. While our nervous system usually breathes for us unconsciously, we often have difficulty breathing consciously in stressful situations. However, conscious breathing can actively help us relax. Through Pranayama, the relaxed abdominal breathing, you can ignite your Prana, i.e., your life energy. Move away from shallow breathing, and allow your body and mind to enjoy soothing calm.
Assume an upright posture, whether sitting or lying down.
Close your eyes and place one hand on your belly.
Take a deep breath and feel your abdominal wall rise. As you exhale, it lowers again.
Breathe in relaxed and deep into your belly for about 3-4 seconds. Then exhale for the same length of time. Feel how a deep calm comes over you.
Become more and more relaxed and calmer. Do this for about 10-20 minutes.
This exercise can be practiced at any time and any place to relieve stress and reach deep relaxation.
#Anti-stress exercise 4: The inclined plane
This yoga exercise is excellent if you are looking for harmony. It also strengthens your arms, legs, and lower back. Especially there, you can also release tension with the inclined plane. This yoga exercise promotes your decisiveness and willpower. It helps you detach from earthly things, from old habits.
First, sit down on the yoga mat.
Place your hands on the ground behind you on the sides. The fingertips point backward.
Inhale and place your feet so that the soles are on the ground. Push your pelvis as far up as possible. This forms an "inclined plane."
You can place your head in the back of your neck. However, if this is uncomfortable for you or if you have problems with your cervical spine, it is not necessary.
Hold this position with a lot of body tension for 5 deep breaths.
Slowly lower your buttocks and repeat the exercise once more.
Especially in the office, such exercises cannot be performed as well. Therefore, we have yoga exercises specially for the office compiled for you.
Through yoga, you can be actively supported in reducing stress and finding relaxation and energy again. Try, for example, Pranayama, the downward-facing dog, the inclined plane, or the twisted seated pose. There are many other yoga exercises that can help promote inner peace. Choose your very personal path out of the hustle and bustle.