The Ultimate Guide – De-Stress Your Life in 6 weeks #Week 4


Have a look at our previous guides for Week 1, Week 2, Week 3. Think Positively, Eat Healthy, Exercise Daily, Stay Strong by following The Guide to de-stressing your Life #Week 4. Make these Yoga & Exercises your habit. Be Happy!


1. Yoga



Sanskrit Name: Bakasana

Bakasana Yoga Pose Benefits: The crow pose in yoga helps strengthen your arms, wrists and abs; more of a challenge, but a great trick to pull out at parties.

Instructions To Perform Bakasana Yoga Pose:

    • In this position you have to get into downward dog position (palms pressed into mat, feet hip-width apart) and walk the feet forward until knees touch your arms.
    • Bend your elbows, lift heels off the floor, and rest knees against the outside of your upper arms.
    • Keep toes on the floor, abs engaged and legs pressed against arms.
    • Hold for 5 to 10 breaths, then repeat.

To Know more about Crow Pose Yoga, Click Here.



Sanskrit Name: Balasana

Balasana Yoga Pose Benefits: The child’s pose in yoga lets you relax and breathe into your back; stretches the hips, thighs and ankles; relieves back and neck pain.

Instructions To Perform Balasana Yoga Pose:

    • Sit up comfortably on your heels.
    • Roll your torso forward, bringing your forehead to rest on the bed in front of you.
    • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
    • Hold the pose and breathe.

Click here to know more about Balasana.


Sanskrit Name: Gomukhasana

Gomukhasana Yoga Pose Benefits: The cow pose stretches your arms, tones your belly while relieving stress and bringing you instant calm.

Instructions To Perform Gomukhasana Yoga Pose (Gomukhasana steps):

    • Place your left knee behind your right knee.
    • Bring your feet close together and sit on your heels.
    • Bend your right arm behind you, reach your left arm overhead and clasp your arms.
    • Take a deep breath and then repeat on the other side.
    • Each of this pose can be repeated in a set of 3 with 10 counts.

For further information on Gomukhasana Yoga Pose, go here

2. Exercise


The jump squats exercise is a simple to perform & an effective workout that helps tone your thighs, legs and hips.

Benefits of Jump Squats Exercise: The squat jump exercise routine helps in weight loss, increases legs strength, assist in building muscles and aids in improving both – upper & lower body strength.

Instructions To Perform Squat Jumps Exercise:

    • Perform a normal body weight squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor).
    • Jump up immediately at the bottom of the squat and extend your arms overhead. Aim for 10-15 reps.

Know more about Squat Jump by clicking here.



Be it basic skater lunges or advance skater lunge workout, this exercise assist in increasing muscle tissues and improves your core muscle strength.

Benefits of Skater Lunges Exercise: The skater lunge workout is an extremely rewarding workout that engages the muscles in the back & abdominal, helps improve your posture & stability and improves knee & hips flexibility.

Instructions To Perform Skaters Lunge Exercise:

    • Begin with your legs a bit wider than shoulder-width apart, toes pointing forward.
    • Lowering into an athletic stance, slide to the left into a side lunge with your hands on the left knee.
    • Then move quickly over to the right side, repeating the motion. Go back and forth for 45-60 seconds like you’re skating on a thin ice. (Lose the kicks and go socks-only to help you slide!)

Click here for more information on Skater’s Lunge.

Riding A Bicycle


    • In week 4, you can increase the duration for riding a bicycle by 05 minutes, making it 25 minutes a day.

Sun Salutations


    • In week 4, you can increase the counts of sun salutations by 10, making it 40 counts a day.


That’s Marvellous!! That is enough for #Week 4 session. If you have any suggestions, Let us know in the comments section below. Stay tuned for our #Weekly routines.

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