stress relief exercises and life inspirational quotes
Stressed about about change, can't seem to go with the flow, experiencing trouble with your hips, low back, bladder, kidneys, or having relationship issues? The Stress Relief Exercises zone 2 workout (second chakra, sacral chakra) address all those issues and more. This workout is around 10 minutes and is super easy and can be adapted for all fitness levels. I really love the flowy song in the video too. If you have trouble with this video let me know. I uploaded it yesterday and it seems fine but if you experience slowing or stalling please let me know so I can fix that. "All things change, nothing is extinguished. There is nothing in the whole world which is permanent. Everything flows onward; all things are brought into being with a changing nature; the ages themselves glide by in constant movement." Ovid "Relaxation means releasing all concern and tension and letting the natural order of life flow through one's being." Donald Curtis Stress Relief Exercises Instructions: Perform 10-12 repetitions of each exercise flowing from one to the next without any judgement of your own body or what these exercises can do for you and your life purpose goals. You can also try 5-8 repetitions of each exercise in circuit form and repeat the circuit one more time. If you want to make this workout even more effective be sure to set an intention before you start i.e. My intention for this workout is to just go with the flow and become more flexible or my intention for this workout is to allow stress to flow out and abundance to flow in. Hip Pelvis Integrator: Lay on your back with one leg straight and the same side arm bent at an angle the other leg bent and the same side arm out to the side. Your glutes and entire upper body should be relaxed and supported by the floor. Breathe out as you contract the glute of the bent leg side strongly so it begins to rotate that side of your body towards the other side. The straight leg side should be completely relaxed on the floor. There should be NO pressing through the heel or back or leg of the non working side to help rotate the body. Foam Roller Alternating Lower Body Rotation: Lay on the floor with knees bent and lift the lower body to slide a foam roller under your body right above the glutes. Straighten the left leg and bring the right knee into the chest then breathe out as you rotate the lower body to the left and allow the right leg to straighten to the left. Slowly bend the right knee as you rotate back to center then repeat on the other side and continue alternating making sure to breathe out every time you twist and in as you come back to center. Keep the upper body completely relaxed and facing up the entire time. Toe Touch to Table Top: Sit on the floor with legs extended out in front of you. Breathe out as you fold forward like a rolling wave then slowly unfold and expand the chest and squeeze the shoulder blades together as you place your hands a few inches behind the body. Press the feet and palms into the floor as you breathe in and raise your lower body up until your body forms a table top. Slowly lower and breathe out as you sit back down on the floor. Think of flowing forward backwards up and down like a wave. Stability Ball Circles: Sit on a stability ball with legs bent and hands at hips or waist. Draw the deep abs into the spine to pull the hips back and around in a full circle and continue repeating on the same side then switch to the other side. If you're doing this correctly you will feel your deep abs working hard to roll you around. Weighted Ball Forward Bend w/ Backward Hip Rotation: Stand with feet hip width apart holding a weighted ball or small dumbbell at chest level. Step forward and contract the deep abs in towards the spine as you step the right foot forward and bend from the hips and knees to reach the ball to the floor. Contract the abs harder as you raise back up to standing then release the abs and bend the right leg then rotate it back in a circular motion. This exercise is all about engaging the deep abdominals known as the TVA. This increases pelvic stability and mobility. The second part of the exercise is about releasing back which is the complete opposite of what you are doing when you bend forward. Remember to go with the flow and aim for progress not perfection. Thera-Band Fly w/ Forward Hip Rotation: Stand with feet hip width apart holding a thera band with arms straight out in front of you at chest level. Squeeze the shoulder blades together and pull the band apart as you breathe in and bring the arms out to the sides. Keep the abs slightly contracted for support. Slowly bring the arms back to the front and step the right leg back behind the body then bend it as you rotate rotate it back in a circular motion. Alternating Cossack Lunge: Stand with feet wider than hip width apart and fold from the hips to place the hands on the floor. Bend the right knee and shift the weight to the right side to sit into the heel. If you have knee or hip or low back issues you can modify this exercise and only go half way down and use a stability ball or chair for support. Keep the opposite leg straight and focus on allowing the inner thigh of the straight leg to stretch. Breathe out as you contract the deep abs in and raise half way back up then shift to the other side and continue alternating from side to side. Downward Dog to Alternating Heel Shift Come into a downward dog pose and allow the heels to sink into the floor and feel a nice stretch along the back of the body. Raise the heels and shift them to the right then bend the knees to lower the glutes and sit into the heels a bit. Straighten the legs as you come back to center then shift to the other side and repeat and continue alternating. Breathe out as you shift from side to side and in as you come back to center. Contract the abs for support. If this is too hard on your wrists you can also do a modified version from the hands and knees. |
