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Wellness
Whether you like amping things up or totally slowing things down, these workouts prove that movement really does work
When you're feeling edgy, tense or overwhelmed, having a quick workout routine down pat that you can rely on can come in clutch, especially if you're looking for an efficient (and quick) way to let off steam. Had a stressful meeting you want to shake off? Did reading the news get you all worked up? Moving—which helps to improve your mood by releasing endorphins—can really help. But if you're looking for an exercise that'll leave you feeling better and balanced after, there's no one-size-fits-all approach. Whether you like to go all-out or slow it all the way down, there's a stress-busting workout that'll find your favour.
“Stress gets your body into a fight or flight mode. The main hormone concerned with stress is cortisol and the body doesn’t recognise where the stress is coming from. When the body experiences stress of any kind, be it physical, mental or emotional, it releases cortisol and the best way to get rid of cortisol is through movement,” says celebrity fitness coach, Shivoham. But the movement cannot be stressful itself and one has to keep a few things in mind to help the body deal with stress. “When you have already had a difficult day, avoid doing any physical activity which will increase the cortisol levels in the body. Do something light and relaxing where you can focus on breathing well,” he says.
Here are his two favourite workouts to release tension, stat.
Shivoham likes to try a fast-paced workout like this, which he likes to do in an EMOM (every minute on minute) formula.
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For another format, an AMRAP formula (as many rounds as possible) will force you to focus on being faster and more efficient.
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Mumbai-based fitness coach Bhavna Harchandrai suggests a unique sequence that helps stretch out the body and calms you down. “Tibetan rites are a set of five dynamic asana exercises which help to release stress, create calm in the mind and body and helps to revitalise the body while strengthening and stretching the muscles,” says Harchandrai. The routine has five exercises and you should start by doing three rounds of each.
Stand with your legs shoulder-distance apart. Lift your arms up to the level of your shoulders and spin clockwise for three rounds. Maintain a gentle gaze downwards. When you stop to prevent dizziness, stand with your hands on your hips, thumbs facing towards the tailbone and rest.
Lie down, hands by your side and palms on the floor. Inhale as you lift your legs up keeping them straight at the knees, and simultaneously lifting your head, neck, shoulders off the floor to form the letter J, and exhale as your lower down.
Stay on your knees, with your knees in line with your hips, shoulder-distance apart, toes tucked in. Place your hands at the back of your thighs below the hips. Inhale and arch your back and throw your head back gently like your head wants to reach the heels. Exhale as you come back to the centre, lowering your head down, chin tucked in.
Sit with your legs straight, heels in line with your hips, toes pointing out. Keep the back tall as your hands stay below your shoulders. Inhale up in a tabletop position, knees over heels, hands below shoulders, and your head, neck and spine in one line as you lift your hips up. As you exhale, lower down to the starting position and tuck your chin in. Make sure your hands and your heels do not shift from the starting position.
Be on your hands and toes, hands below the shoulders, feet shoulder-width apart. Inhale into an upward dog position, with your chin up like your head wants to reach your heels, toes tucked in. Exhale into the downward dog or mountain top position, toes remain tucked in, looking down.
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