Yoga is not considered an effective remedy for relaxation for nothing. Regular yoga can relieve tension and build up sustainable stress resistance. In this way, you can also protect yourself from burnout. If you feel like you urgently need relaxation, try our 4 selected anti-stress exercises!
4 Anti-Stress Yoga Exercises
Without any long winded talk, we'll show you directly how you can trick stress with yoga:
Anti-stress exercise 1: The twisted sitting posture
With this exercise you can reactivate your energy and find your centre. Because you also need energy to reduce stress, to strengthen your nerves and to calm yourself in a deeply relaxed way. This is how you achieve and maintain your inner balance:
- First position yourself in the heel seat. You can also sit on a chair with your feet firmly on the floor.
- Support the sides of the floor with the hands and straighten the pelvis. The spine straightens vertically upwards.
- Exhale and gently turn to the left. As you do so, gently place the back of your left hand on your lower back.
- Gently take the head into the rotation.
- Focus your attention on your breath as you do this.
- After a few conscious breaths, come to the centre.
- Now practise on the other side as well.
The rotating seat intensifies the rotation in the thoracic spine. This makes the chest more flexible and the muscles of the upper back can be stretched well. This also causes an inner uprightness and centredness.
No wonder our spine is also called the axis of life. Whether our 24 vertebral bodies are flexible or not has a strong influence on us - not only on the physical body, but also on the mental flexibility of the mind.
#Anti-stress exercise 2: The dog looking down
This exercise is ideal if you lack inner clarity. Rebuild your mental strength and fight weak depression. Because this exercise has a calming effect on our brain. The dog looking down therefore helps very well 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 stretch your elbows to relieve the strain on your back.
As a beginner, don't be surprised if stiff Achilles tendons or weaker arms make the exercise difficult. With a little patience, you're sure to succeed in the downward dog! It is simply ideal against stress and tension.
#Anti-stress exercise 3: The inclined plane
This yoga exercise is excellent if you are looking for harmony. It also strengthens the 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 to detach yourself from the earthly, i.e. from old habits:
- First sit down on the yoga mat.
However, it is not so easy to do such exercises in the office. That's why we have put together a list of yoga exercises especially for the office.
#Anti-Stress Exercise 4: Pranayama
Stress can lead to unlearning how to breathe properly. While our nervous system actually does this for us unconsciously, we no longer manage to breathe consciously ourselves. However, this is exactly what can actively help us to relax. Through pranayama, relaxed abdominal breathing, you can ignite your prana, or life energy. Move away from shallow breathing and treat your body and mind to blissful calm:
- Keep an upright posture Whether sitting or lying down makes no difference.
You can find more about pranayama and advanced abdominal breathing here.
Conclusion
Yoga can actively help you relieve stress and regain relaxation and energy. For example, try pranayama, the dog looking down, the inclined plane or the twisted sitting posture. There are many other yoga exercises that promote inner peace. Choose your own personal way out of the hectic.
Cover photo: © fizkes - stock.adobe.com