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The Ultimate Guide – De-stress Your Life in 6 Weeks

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Hi all, hope you’ve been following the ongoing weekly de-stressing guides diligently. I am sure that, by now, you must have mastered the yoga and exercise routines. However, now that we are done with our entire yoga sessions, I thought I’d put together all the yoga routines in one place in the form of an infographic. So have a look at the below – mentioned infographic and stay fit & be happy!

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#WEEK 1


    • #1. Mountain Pose

Can be done as many times in a day as possible. For starters, you can practice it before starting the rest of your yoga or exercise routine.

    • #2. Downward Facing Dog

Can be practiced as a transitional pose especially during sun salutations. To start with, you can do it atleast once every day for 1-2 minutes, and can then advance to doing it anytime you feel fatigued.

    • #3. Warrior Pose

The pose can be done for 10 seconds on each side, with 5 repetitions. With an increased stamina, one can aim to hold the pose for 2 minutes on each side without any repetition.

    • #4. Brisk Walking

Atleast 30 minutes of brisk walking everyday is essential for boosting your fitness levels. This can gradually be increased as per your capacity and the time available.

    • #5. Jumping Jack

Start with 20-30 jumping jacks per day, and then gradually keep increasing the number every few days or a week.

    • #6. Riding a Bicycle

To start with, you can ride for 10 minutes, just to get used to the routine during the week. As the weeks progress, you can increase the duration.

    • #7. Sun Salutations

You can start with a number as low as 10 and increase it per sets, as your flexibility and stamina increase.

For more information on the above-mentioned yoga routines, check out this Week 1 guide


#WEEK 2


    • #1. Tree Pose

Include this as part of your daily yoga routine and hold the pose for atleast 4-8 breaths for both legs, to start with.

    • #2. Bridge Pose

Keep breathing deeply in this position for some time for 20-30 seconds. Relax, and then repeat it 3-4 times.

    • #3. Triangle Pose

Include this as part of your daily yoga routine and hold the pose for 5-10 seconds for each side. Each of this pose can be repeated in a set of 3 with 10 counts, depending on your flexibility.

    • #4. Spot Jogging

You can do spot jogging anywhere and anytime you want. Beginners can start by doing this for minimum 5 minutes every day.

    • #5. Mountain Climber

Start by maintaining the rhythm for 15-20 reps everyday.

    • #6. Riding A Bicycle

In week 2, you can increase the duration for riding a bicycle by 5 minutes, making it 15 minutes a day.

    • #7. Sun Salutations

In week 2, you can increase the counts of sun salutations by 10, making it 20 counts a day.

Read more about Week 2 yoga poses by clicking here


#WEEK 3


    • #1. Seated Twist

Hold the pose for atleast 1 minute for each side, and include this as part of your daily yoga routine.

    • #2. Cobra

Should be done 3-5 times a day, while holding the pose for 10-60 seconds with normal inhaling and exhaling.

    • #3. Pigeon Pose

This pose can be repeated in a set of 3 with 10 counts for each side.

    • #4. Invisible Jump Rope

Make quick, small movements with your wrists as if you’re holding a rope, and go crazy for 60 seconds. Do it everyday for atleast 10-20 minutes.

    • #5. Basic Burpee

Shoot for 10 strong reps of basic burpee for 10-20 minutes everyday.

    • #6. Riding a Bicycle

In week 3, you can increase the duration for riding a bicycle by 5 minutes, making it 20 minutes a day.

    • #7. Sun Salutations

In week 3, you can increase the counts of sun salutations by 10, making it 30 counts a day.

For further details on the above routines, read this Week 3 guide


#WEEK 4


    • #1. Crow Pose

Hold the pose for 5-10 breaths and repeat the process 3-4 times everyday.

    • #2. Child’s Pose

Hold the pose for 45 seconds to 1 minute, depending on your flexibility and practice it atleast 3-4 times everyday.

    • #3. Cow Face Pose

This pose can be repeated in a set of 3 with 10 counts for each side.

    • #4. Squat Jump

Do atleast 10-15 reps of squat jumps everyday, and increase gradually over a few days or weeks.

    • #5. Skater’s Lunge

Go back and forth and do skater’s lunge for 45-60 seconds like you’re skating on a thin ice. Do this for 10-20 minutes everyday.

    • #6. Riding A Bicycle

In week 4, you can increase the duration for riding a bicycle by 5 minutes, making it 25 minutes a day.

    • #7. Sun Salutations

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

Know more about Week 4 by clicking here.


#WEEK 5


    • #1. Seated Wide Angle Pose

Hold the seated wide angle pose for 10-60 seconds depending on your flexibility, and repeat 2-3 times everyday.

    • #2. Locust Pose

Stay in the pose for 30 seconds to 1 minute and repeat it 2-3 times everyday.

    • #3. Supine Spinal Twist

Stay in the pose for a minute and then switch to the other side. Repeat in a set of 3 with 10 counts for each side.

    • #4. Cardio Kickboxing

You can practice cardio boxing for 10 minutes everyday.

    • #5. Swimming

Go for a dip in the swimming pool and swim for atleast 30-45 minutes everyday to remain healthy.

    • #6. Riding A Bicycle

In week 5, you can increase the duration for riding a bicycle by 5 minutes, making it 30 minutes a day.

    • #7. Sun Salutations

In week 5, you can increase the counts of sun salutations by 10, making it 50 counts a day.

Read the Week 5 routine in detail here


#WEEK 6


    • #1. Camel Pose

You can hold this pose for 30 seconds to 1 minute and practice it 2-3 times everyday.

  • #2. Reclined Bound Angle Pose

    Hold the pose for 1-10 minutes for complete relaxation at the end of a yoga session or after a long day.

  • #3. Legs Up The Wall

  • Stay in the pose for 2-3 minutes everyday.
  • #4. Corpse Pose

  • This relaxation pose can be practiced for 10 minutes everyday, at the end of your yoga session.
  • #5. Zumba

  • You can enjoy any from of Zumba for 30-45 minutes everyday.
  • #6. Hooping

  • You can hula hoop everyday as many times and for as long as you want. It’s a great way of exercising and de-stressing.
  • #7. Riding A Bicycle

  • From week 6, you can continue riding the bicycle for 30 minutes, as it is an ideal time for cardio exercises per day.
  • #8. Sun Salutations

  • In week 6, you can increase the counts of sun salutations by 10, making it 60 counts a day. You can keep increasing the counts per week by 10, as per your stamina.Click here to know more about Week 6


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