Our daily lives often feel like a never-ending stream of obligations – packed schedules, constant availability, and little time for ourselves. Stress has become a constant companion, burdening not only our mental health but also our physical well-being. Headaches, tense shoulders, inner restlessness, and sleep problems are just some of the symptoms caused by persistent stress.
But what if you had a way to relax quickly and effectively – without expensive spa appointments or complicated routines? Yoga is one of the most effective methods for restoring balance to body and mind. It combines gentle movements with conscious breathing and can help you release tension, calm your nervous system, and rediscover your inner peace.
Particularly calming yoga exercises activate the parasympathetic nervous system – the part of our nervous system responsible for relaxation, regeneration, and recovery. This can help reduce stress, improve sleep quality, and boost your overall well-being.
In this article, I'll introduce you to 10 simple yet effective yoga exercises that you can easily integrate into your daily routine. Whether it's for a relaxed start to your day, to relieve stress during your lunch break, or for deep relaxation in the evening – these asanas will help you find more peace, serenity, and well-being. All you need is a comfortable yoga mat , perhaps a yoga block for support – and a few minutes just for yourself.
The best yoga exercises for stress relief
1. Downward Facing Dog (Adho Mukha Svanasana)
Perfect for: Relieving back tension & clearing the mind
- Place your hands and feet shoulder-width apart on the mat.
- Push your hips upwards until your body forms an inverted "V".
- Hold the position for 5-10 deep breaths.
Benefits: Promotes blood circulation, relieves tension and calms the nervous system.
2. Child's Pose (Balasana)
Perfect for: Instant relaxation & gentle letting go
- Kneel down, sit on your heels
- Gently place your forehead on the mat, rest your arms forward or to the sides.
- Stay in this position for at least 30 seconds.
Benefits: Calms the nervous system and relaxes the lower back.
3. Cobra (Bhujangasana)
Perfect for: Back stretching & upright posture
- Lie on your stomach, hands under your shoulders
- Lift your upper body while keeping your hips on the mat.
- Hold the position for a few breaths.
Benefits: Opens the chest and releases tension in the shoulders and back.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Perfect for: Stress reduction & spinal mobilization
- Start in a quadruped position
- Inhale: Let your back sag (cow position)
- Exhale: Round your back (cat position)
- Repeat 5-10 times
Benefits: Promotes mobility and relieves tension.
5. Corpse Pose (Savasana)
Perfect for: Deep relaxation & stress reduction
- Lie flat on your back
- Rest arms at your sides, close your eyes
- Breathe deeply in and out for 5-10 minutes.
Benefits: Promotes regeneration, relieves tension & improves sleep.
6. Forward Bend (Uttanasana)
Perfect for: finding peace and relieving neck tension
- Stand upright, then slowly bend forward.
- Let your head and arms hang relaxed.
- Hold the position for 5-10 breaths.
Benefits: Calms the mind and relieves tension in the back.
7. Twisting Seat (Ardha Matsyendrasana)
Perfect for: Relaxing your back & detox effect
- Sit on the mat with your legs stretched out.
- Place your right foot over your left leg, turn gently to the right.
- Hold the position for a few breaths, then switch.
Benefits: Relieves tension and promotes blood circulation.
8. Butterfly Pose (Baddha Konasana)
Perfect for: Hip opening & inner peace
- Sit upright, bring the soles of your feet together.
- Let your knees drop to the outside, lean gently forward.
- Hold the position for 30 seconds.
Benefits: Relieves tension and calms the nervous system.
9. Legs on the wall (Viparita Karani)
Perfect for: Fast recovery & improved blood circulation
- Lie on your back, bring your legs up against a wall.
- Rest your arms relaxed beside your body
- Stay in this position for 5-10 minutes.
Benefits: Reduces stress and relieves tired legs.
10. Tree (Vrikshasana)
Perfect for: Balance & mental clarity
- Stand upright, bring one foot to the inside of the other leg.
- Find your balance and bring your hands together in front of your chest.
- Hold the position for 30 seconds, then switch.
Benefits: Promotes concentration and inner peace.
Here's how to integrate the exercises into your daily routine.
These yoga exercises can easily be incorporated into your daily routine – in the morning for a relaxed start, during the day to manage stress, or in the evening for deep relaxation. Just ten to fifteen minutes a day can make a noticeable difference.
High-quality yoga accessories can help with this:
- Yoga blocks – For better alignment and deeper stretches
- Yoga straps – To improve flexibility
- Yoga mats – For stability and comfort during practice
The Omnana online shop has everything you need for a relaxed yoga practice.
Conclusion: More peace, less stress – yoga as a daily relaxation ritual
In today's world, it's more important than ever to consciously take time for relaxation. These ten yoga exercises can help you manage everyday life more calmly, release tension, and build a deeper connection to your own body.
The positive effects of yoga are scientifically proven: It can improve sleep quality, reduce stress levels, and lead to greater inner peace in the long term. Those who practice yoga regularly benefit not only physically, but also mentally from increased balance.
It's worth investing a few minutes each day in these exercises. Even small changes to your routine can have a big impact on your well-being.
