Yoga is one of the oldest relaxation techniques in existence. Thousands of years ago, yogis from India were already using the slow, mindful and intensive exercises to stretch their bodies and benefit their souls by focusing entirely on their bodies and breathing.

Since then, we have learned a lot from the ancient teachings of the yogis and so nowadays, more than ever, yoga is a special kind of sport. Because yoga makes you happy! How exactly this works and with which four exercises you can start immediately without any problems, we explain now!

The slow movements in yoga are both relaxing and invigorating. In the brain, messenger substances are released, which provide stress reduction, the decrease of adrenaline and provide balance. The immune system also benefits from yoga. This combination ensures that your mood can be lifted within 10 minutes of the yoga session.

#### 1st yoga exercise: The right breath

Yoga would be nothing without the right breathing technique. Deep and long inhales and exhales provide instant relaxation and pure life energy. For alternate breathing, inhale through one nostril for about 4 seconds while holding the other closed with your finger. The breath is then held for 8 seconds and exhaled through the other nostril again for 4 seconds. Repeat this about 5-10 times.

#### 2nd Yoga Exercise: The Shoulder Bridge

The shoulder bridge is a simple and straightforward yoga exercise that stretches the back, opens the heart and allows for a free breath. This is how true feelings of happiness are released! To do this, lie on your back and press your buttocks into the air. The weight is thus on the feet and on the shoulders. Add the arms in the direction of the feet for support. Remain like this for a few seconds and repeat the exercise several times.

#### 3rd yoga exercise: Downward facing dog

The downward dog is a classic yoga exercise. It is integrated into almost every yoga practice and serves to stretch and strengthen the entire body. This gives the mind enough space to calm down in a flowing movement and to unfold as freely as possible. For the downward facing dog, press your hips into the air from a quadruped stance. The arms are extended through, and the head is allowed to fall loosely between the arms. The legs are also pushed through as long as possible, and a powerful tension is created throughout the body. Hold for a few seconds and repeat with pleasure.

**Citation**
- Cover Media (10.01.2022): Schluss mit schlechter Laune: Diese vier Yoga-Übungen machen glücklich. In: Fit for Fun (Abgerufen am 03.05.22). [https://www.fitforfun.de/news/schluss-mit-schlechter-stimmung-diese-vier-yoga-uebungen-machen-glueck](https://www.fitforfun.de/news/schluss-mit-schlechter-stimmung-diese-vier-yoga-uebungen-machen-gluecklich-340643.html)[lich-340643.html.](https://www.fitforfun.de/news/schluss-mit-schlechter-stimmung-diese-vier-yoga-uebungen-machen-gluecklich-340643.html)
- Lotz: Kleines Yoga-Glück-ABC: 12 Glücksmacher aus dem Yoga, die nichts mit Asanas zu tun haben. In:  Evidero (Abgerufen am 03.05.22). [https://www.evidero.de/gluecklich-mit-yoga](https://www.evidero.de/gluecklich-mit-yoga).

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