Yoga against stress: 4 simple and relaxing exercises

Anti Stress Yoga with Pranayama

Yoga is not considered an effective remedy for relaxation for nothing. Regular yoga can relieve tension and build up sustainable stress resistance. This way you can also protect yourself from burnout. If you feel like you urgently need relaxation, then try our 4 selected anti-stress exercises!

4 Anti-Stress Yoga Exercises

Without much ado, I'll show you directly how you can trick stress with yoga:

Anti-stress exercise 1: The twisted sitting posture

With this exercise you can activate your energy again and find your center. Because you also need energy to reduce stress, to strengthen your nerves and to calm yourself deeply relaxed. In this way you will 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 yourself with your hands on the floor at your sides and straighten the pelvis. The spine straightens vertically upwards.
  • Exhale and gently turn to the left. While doing 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 back to the center.
  • Now practice 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 centeredness.

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 when you lack inner clarity. Rebuild your mental strength and fight against 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 whole body new energy when fatigue hinders you:

The dog looking down has a calming effect and rebuilds our inner strength. © fizkes -
  • 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 the strain on your back.

  • Spread your fingers and then press them into the yoga mat. Make sure your weight is evenly distributed between your palms and fingers to relieve pressure on your wrists.
  • Exhale and simultaneously tighten your toes, lift your knees off the floor and slowly straighten your legs. Your hips go up, your butt goes back. Try not to push yourself up with your feet - they should stay in place.
  • Gently push away from the mat with your hands and fingers so that your heels can sink to the mat. This will help you build up the right body tension.
  • Turn your arms or elbows slightly outward.
  • Make sure that your ears and upper arms are on one level. Your head is relaxed, but should not be hanging.
  • Hold this position for 1-3 minutes.
  • Then exhale calmly and finish the yoga exercise. Bend your knees and bring your feet to your hands.

As a beginner, don't be surprised if stiff Achilles tendons or weaker arms make the exercise difficult. With a little patience, you will definitely master the dog looking down! This exercise 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 your arms, legs and lower back. Especially there you can also release tension with the inclined plane. This yoga exercise enhances your determination and willpower. It helps you to detach yourself from the earthly, i.e. from old habits.

The inclined plane helps to find harmony and at the same time relaxes the muscles. © fizkes -
  • First, sit down on the yoga mat.
  • Place your hands on the floor behind you at your sides. The fingertips point backwards.
  • Inhale and place your feet so that the soles of your feet are on the floor. Push the pelvis up as far as possible. This forms an "inclined plane".
  • You can put your head in the neck. However, if this is uncomfortable for you or you have problems with the cervical spine, then it does not have to be.
  • Then hold this position with a lot of body tension for 5 deep breaths.
  • Slowly lower the buttocks again and repeat the exercise once more.

Especially in the office, however, you can not perform such exercises so well. Therefore, we have put together yoga exercises especially for the office.

#Anti-Stress Exercise 4: Pranayama

Stress can cause us to unlearn how to breathe properly. While our nervous system normally breathes for us unconsciously, we often have difficulty breathing consciously in stressful situations. Yet conscious breathing can actively help us relax. Through pranayama, relaxed abdominal breathing, you can ignite your prana, or life energy. Move away from shallow breathing and allow your body and mind to rest comfortably.

With Pranayama you can easily ignite your life energy Prana.
  • Adopt an upright posture, whether sitting or lying down.
  • Close your eyes and place one hand on your belly.
  • Breathe in deeply 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 amount of time. Feel a deep calm come over you.
  • Become more and more relaxed and calm. Do this for about 10-20 minutes.
  • This exercise can be practiced at any time and in any place to relieve stress and achieve deep relaxation.

You can find more about pranayama and advanced abdominal breathing here.


You can be actively supported by yoga to reduce stress and find relaxation and energy again. For example, try pranayama, the dog looking down, the inclined plane or the twisted sitting posture. There are many more yoga exercises that can help you promote inner peace. Choose your own personal way out of the hustle and bustle.

Cover photo: © fizkes -

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