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The Ultimate Guide – De-Stress Your Life in 6 weeks #Week 1

Guide-to-De-Stress-Your-Life-in-6-weeks
Let’s be honest, we all suffer from stress. Whether you realize it or not, you do.

So how does one identify stress?

Signs can be anything from quickened heartbeat to a slight feeling of queasiness.

Stress can be caused due to n-number of reasons; work pressure, personal problems, monetary issues, unhealthiness and more.

A slight disturbance, be it at work or home, can cause your stress hormones pumping and your blood pressure rising quickly!

Most of the times the cause of stress can be identified and treated.

The good news is:

There are ways to reduce & manage stress. No matter what causes you stress, you have the power to de-stress almost instantly!

When you’re stressed, hormones like cortisol flood your system, producing the flight or fight response. During this process, your heart rate goes up, you start breathing more heavily, and your blood vessels start to constrict.

In the pre-civilized world, the increased blood flow to our heart and muscles helped us escape from predators and dangerous situations. Our bodies cannot distinguish between a grizzly bear and a ticked off spouse anymore.

So, our stress response is triggered when there’s no imminent danger.

Instead of helping us to escape, this can contribute to chronic conditions like hypertension and headaches, as well as mental health concerns like depression and anxiety disorders.

Just as stress does not affect you in a day, you cannot treat stress within a day.

Then, what works?

A well-devised plan focusing on your entire body and not just your mind is what will work to entirely de-stress your life.

I have devised this basic yoga for beginners guide along with simple exercises that comprise of an extensive 6 weeks routine that will help you de-stress and live a better and happier life henceforth.

Week-wise Plan

De-stressing your mind and body needs to be done with utmost care, follow the below-mentioned simple six-week plan to completely de-stress your life.

#WEEK 1

1. Yoga

When it come to basic yoga for beginners, relaxing yoga poses is the best way to start-off. Whether you have practised yoga before or not, starting slow is advised for best results.

Mountain Pose Yoga

Sanskrit Name: Tadasana

Tadasana Yoga Pose Benefits: The mountain pose in yoga helps improve posture, sense of centre, mental clarity and is a solid breathing exercise.

Mountain Pose

Instructions To Perform Tadasana Yoga Pose:

      • Stand erect with both your feet together, relax your shoulders, evenly distribute your weight through your soles with your arms on your sides.
      • Take a deep breath and raise your hands over your head, with your palms facing each other. With your arms straight try reaching up towards the sky.

Downward Facing Dog Yoga

Sanskrit Name: Adho Mukha Svanasana

Adho Mukha Svanasana Yoga Pose Benefits: The downward facing dog yoga pose offers full-body circulation and is a great stretch for calves & heels, and relaxes the mind.

Downward Facing Dog

Instructions To Perform Adho Mukha Svanasana Yoga Pose:

      • Start on all fours, with hands and knees shoulder-and-hips-width apart.
      • Walk hands a few inches forward and spread fingers wide for stability.
      • Curl your toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, and your knees should be slightly bent.
      • Hold for 3 full breaths.

Warrior Pose Yoga

Sanskrit Name: Virabhadrasana

Virabhadrasana Yoga Pose Benefits: The warrior pose in yoga helps in strengthening and stretching your legs and ankles and makes you feel lighter.

Warrior Pose

Instructions To Perform Virabhadrasana Yoga Pose:

      • Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot slightly in.
      • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
      • Bend right knee 90 degrees, keeping knee over ankle, gaze out over the right hand. Hold this position for about a minute.
      • Switch sides and repeat.

Each of these poses can be repeated in a set of 3 with 10 counts. Know more by clicking here.

2. Exercise

Exercising is similar to yoga. In the beginning, you will have to start slow, as strenuous exercises in the beginning will unnecessarily tire you and you may not follow this guide for the next 6 weeks. The exercises can either be practiced week wise, or you may make a personalized exercise schedule for yourself.

Brisk Walking

Brisk Walking

Since the health benefits of walking are innumerable, starting your de-stressing routine with a brisk walking exercise is a good choice. Walking briskly helps you to not only lose weight but it also helps you to tone up your body and fight off illnesses such as diabetes, high blood pressure, cancer etc. Plus, it helps release your feel-good endorphins which assist in reducing stress & anxiety.

To start brisk walking, all you have to do is wear your sports shoes and begin walking at a specific speed. Further, to obtain the maximum benefits of brisk walking, practice deep breathing while performing this exercise.

Jumping Jacks

Jumping jacks is a cardiovascular exercise that helps to make your bones stronger. The jumping jacks workout helps to keep your body fit and improves your overall muscle strengthen & endurance. Other benefits of jumping jacks include improve metabolism, weight loss, improve blood circulation & more.

Jumping Jack

Instructions To Perform the Jumping Jacks Exercise

    • Start with your feet together and hands at your sides, keeping the core engaged.
    • Next, jump both legs out to the side (wider than your hips) while raising your arms overhead.
    • Keep your knees bent as you jump again to bring your feet back together and arms down. That’s one. Now see what 20-30 feel like!

You can perform the jumping jacks exercise daily or try alternate days, the choice is yours. To know more, Click here.

Riding A Bicycle

Riding A Bicycle

Cycling is the one cardio exercise which you must practice every week. In fact, every day. Riding a bicycle is the easiest exercise you can get into and the health benefits of cycling consist of improve posture & coordination, muscle strength, improve joint mobility and more. Also, for some muscle rehabilitation regimes, especially knee rehabilitation, cycling is a good form of exercise.

Try the cycling exercise early in the morning, as there is very little pollution during this time.

To start with, you can ride for 10 minutes, just to get used to this bicycle workout routine during the week. Then, as the week’s progress, you can increase the duration.

Sun Salutations

Sun Salutations

Sun Salutations or Surya namaskar, has it is popularly known, is a form of yoga which you can practice daily. You can start with a number as low as 10 and increase it per set.

There are various benefits of Surya namaskar, like improve blood circulation, increase strength in the neck, shoulders, arms, wrists, fingers, back, stomach, waist, abdomen, intestines, thighs, knees, calves and ankles. In addition, practising the Surya namaskar yoga will help to boost your immune system and assist you in reducing/managing your weight.

#Conclusion

Great!! That’s it for #Week 1 session. If you have any suggestions, let us know in the comments section below!! And stay tuned for more weekly routines.

If you are looking for a personalized trainer in Mumbai, you can get in touch with me here.

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