If you don’t know how to get rid of stress at the end of the day, you should try sport activities. The stress hormone cortisol is not produced when you start working out. Endorphins are supplied instead, making you feel relaxed and happy. Check out the top 8 exercises which will help you to get rid of stress.
Cobra Pose, Cat Pose, Camel Pose, Bow Pose, Savasana, Shoulder Stand (Sarvangasana), Standing Forward Bend, Supta Virsana.
Fifteen minutes will be enough to complete this set of exercises. A warm shower afterwards will make you feel even more relaxed at the end of the day. You will forget about your stressful day at work and will be able to enjoy your evening. We encourage you to try these exercises out.
#1. Cobra Pose
- From a prone position lying on the earth the pelvic bowl is firmly contracted interiorly towards the center line of the body while the pubis is tucked under. The legs are extended back and the tops of the feet are squared to the earth.
- The palms are flat and the fingers are in line with the shoulder blades, or, if possible, the palms are tucked under the shoulders with the elbows bent and tucked into the sides of the body.
- On an inhalation, the arms are straightened slightly, maintaining a soft bend in the elbows as the chest lifts off the earth. Lift up only to the height that is comfortable and that also maintains the pubis and the legs pressed to the earth.
- Work the opposing forces by pressing the tailbone towards the pubis as the pubis lifts towards the navel. The hip points are narrowed. The buttocks are firm but not hardened. The shoulder blades are firm against the back.
- The side ribs expand to facilitate the back bend. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
- The gaze is out in front or straight ahead depending on flexibility.
#2. Cat Pose
- Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
- As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.
- Inhale, coming back to neutral "tabletop" position on your hands and knees.
#3. Camel Pose
- Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.
- Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.
- Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor.
#4.Shoulder Stand (Sarvangasana)
- Get into Savasana (corpse pose).
- Now, bring together your feet and place your hand sideways close to your body.
- Bring your legs close to your chest.
- Lift your lower body slowly (similar to Halasana or plough pose).
- Take your hands, place them on your back and slowly lift your legs up.
- Your entire body should be in a straight line with your upper arm supporting your back.
- Hold the pose - begin with 10 seconds - breath normally.
- Now slowly fold your leg from the knee.
- With the support of your hands, get your upper body down.
- Lie down in Savasana for as long as you held Sarvangasana. Don't get up with a jerk instantly after finishing it.
- In Savasana it's essential that the body be placed in a neutral position.
- Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms.
- Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone, then return the pelvis to the floor. Inhale and slowly extend the right leg, then the left, pushing through the heels.
- Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally.
- Narrow the front pelvis and soften (but don't flatten) the lower back.
#6. Bow Pose
- From a prone position with the abdomen on the earth, the hands grip the ankles (but not the tops of the feet) with knees no wider than the width of your hips.
- The heels are lifted away from the buttocks and at the same time the thighs are lifted away from the earth working opposing forces as the heart center, hips and back open. The gaze is forward.
#7. Standing Forward Bend
- From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth. The feet are rooted into the earth with the toes actively lifted.
- The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt.
- The fingertips are resting on the earth next to the toes. The gaze is down or slightly forward.
#8. Supta Virasana
- Perform Virasana. Exhale and lower your back torso toward the floor.
- First lean onto your hands, then your forearms and elbows.
- Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone.
- Then finish reclining, either onto the floor or a support blanket or bolster.
READ MORE: Natural breast-lifting workout
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.