stress management exercises and inspirational quotes
"Take rest; a field that has rested gives a bountiful crop." Ovid "The man who doesn't relax and hoot a few hoots voluntarily, now and then, is in great danger of hooting hoots and standing on his head for the edification of the pathologist and trained nurse, a little later on." Elbert Hubbard Are your high stress levels blocking your success and keeping your from accomplishing your life purpose goals? Stress caused by financial hardship, instability, insecurity and fear of change are a real obstacle for many but it's something that can easily be fixed with stress management exercises for zone 1 or what some call your first chakra or root chakra. Relieving stress by exercise is actually one of the easiest things you can do to alleviate fight or flight response symptoms and adrenal fatigue issues that are associated with zone 1 imbalances. If you take the time to go through this 10 minute workout the relief is instant and if you do it daily for a couple of weeks you will begin to feel more grounded, secure, and confident not only about yourself but also your purpose in life. To get started just watch the quick video then get busy with the stress relief workout instructions below the video. It only takes about 10 minutes and feels great. "In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." Lee Iacocca Stress management exercises instructions: Perform 8-12 repetitions of each exercise and 3-5 deep breaths of the transition exercises (corpse, child pose, side angle pose etc.). Focus on breathing and feeling grounded as you do the exercises and try to take your time. This is a stress relief workout so relax into the movements. Corpse Pose: Lay in corpse pose for 3-5 deep breaths and set an intention for your workout i.e. my intention is to enjoy these stress relief exercises and to feel stress free and more sure of my purpose by the time my workout is over. Supine Hip Extension Also called bridge and can be performed using a stability ball too. Press heels into the floor to raise the lower body off the ground as high as you can. Breathe in deeply as you lift and out as you lower. Prostration Pose: Lay on your stomach with forehead resting on hands and take 3-5 deeps breaths as you allow your body especially your hips and core to sink into the floor. Alternating Superman: Also known as cross body exercise or two point back extension. Squeeze the glute and upper back muscles to lift the right leg and right arm off the floor. Repeat on same side or alternate sides making sure to breathe in deep as the limbs come off the ground and out as you lower them back down. Child's Pose: Rest in child's pose for 3-5 deep breathes and allow the low back to release and the forehead, arms, and legs to sink into the floor. Deep Squat to Forward Fold: Also known as boot strappers in boot camp workouts. Stand with feet about hip width apart and bend from the hips until hands touch the floor. Bend knees if you need to and contract the abs and breathe out as you fold forward to allow the back of your body to lengthen further down to the floor. Once you reach the floor bend the knees further and place hands on the floor then drive the glutes down to the floor so you end up in a deep squat. Maintain heels on the floor at all times. Downward Dog: From a forward fold position walk the hands out until you are in downward dog pose. Take 3-5 deep breaths and sink your heels and palms of hands into the floor as the hips lift to the sky and the entire back of the body lengthens. Lift from the core to support your weight. Breathing Squat: With feet hip width apart and arms folded in front of you at chest level bend from the hips and breathe out as you lower the glutes down to sit into the heels (legs slightly past parallel with the floor). Press through the heels and breathe in as you raise back up to standing. Tree Pose: After your last breathing squat raise the arms overhead and slowly bring the palms together at the heart as you raise the right foot to the knee and balance for 3-5 deeps breaths. Release then repeat the tree pose with the other foot. Warrior 2 Lunge: Start with feet much wider than hip width apart and point right foot to the right and left foot forward. Hug the arms in to the midline then release then extend them out to the sides as you bend the right knee to sink into Warrior 2 Stance. Press into the heel to raise back up as you bring the arms back to center. Side Angle Pose: After your last Warrior 2 stance rest the right forearm on the right thigh and extend the left arm to the right. Take 3-5 deep breaths as you sink into the heels and draw the abs deep into the spine to maintain your balance. Repeat on the other side. Forward Fold: After your last breath in side angle pose, point both feet forward and extend arms to the side and take a deep breath out you relax the shoulders down towards the floor then step the feet together and as you breathe in then breathe out as you draw the abs in and bend the hips and fold forward to touch the floor. Bend knees as much as you need to and hold for 3-5 deeps breaths allowing the entire back of the body to lengthen as much as possible. BTW, this is one my worst video edits ever but I'm not stressing. We just got a new computer and were learning how to use a new editing software so these videos will look better soon! : ) |
