Most jobs nowadays are focused on mental strength. We are constantly challenged to read, write, discuss, argue or create ideas with our mind. We become more and more efficient in a shorter period of time while forgetting about our health and mental well-being.

200 years ago, most jobs were still related to physical work such as farming or building.
Whether you are a student, office worker, manager, employee or business owner: read our guide and release work stress in only 30 minutes yoga to reduce stress.

  • Get comfortable
    1. Had a busy day? The moment you arrive, make yourself comfortable.
    2. Wash your hands and face and put on some comfortable lose clothes.
    3. Put on some candles, insence or relaxation music to help you ease up into a feeling of relaxation.
    4. Take out your yoga mat.

  • Hydrate your body
    Drink a big glass of water or lemon water (0.5l) to detox your body and flush out accumulated acid in your stomach.

  • Meditate
    1. Sit on your mat in meditation pose.
    2. Support your buttocks on a pillow and try to sit quietly.
    3. Begin to breathe deeply in and out and leave the day behind. Meditate for 5 minutes.
    4. Let all thoughts pass. Just observe them while sitting silently.

  • Asana Practice
    1. Gently open your eyes and begin to move your body.
    2. Grab your hips and rotate your upper body along with your breath.
    3. Stretch your arms up towards the ceiling and extent your back. Move to the left and right to stretch the sides of your upper body.
    4.Release tension from your neck by moving your head forth and back. As you inhale, gently drop your head back. As you exhale, touch your chin onto your chest.
    5. Stretch your legs to the front of your mat.
    6. Sit in Dhandhasana and rotate your ankles and knees.
    7. After this soft and smoothing warm-up hold the following postured for 1-2 minutes:
    a. Paschimottanasana
    b. Setu Bandhasana
    c. Chakrasana,
    d. Pawanmuktasana
    e. Supta Udarakarshanasana
    f. Shava Udarakarshanasana.

  • Final Relaxation
    Lay down on your back in Shavasana. Your feet should be slightly separated and your palm face up. You can place a pillow under your calves as well.
    Close your eyes and relax your whole body. Mentaly go through each body part from toes to head and release all tension from it.
    Stay in Shavasana for 10 minutes.
    You might even fall asleep.
    Slowly, come back into meditation pose and open your eyes when you feel ready.

How do you feel now? Feel free to share your experience here with us! 🙂



4 Responses

  1. I’m always stressed after work and this inspired and helped me a lot.
    I tend to forget to drink water so thats definitely a good reminder.
    I like the asana sequence as well.
    Thanks for sharing!

    1. Namaste Angie,
      Great that you liked our tips and sequence!You are welcome!
      Drinking water is so important, especially during this time of the year.
      Headache, tiredness and negativity arise from drinking less water.
      Love and Light
      Your Gyan Yog Breath Team

  2. Most nights when I return home from work, I feel very stressed out and tight in my body and mind. This post reminds me to do something for myself and continue my pracise!