9 Exercises to Reduce Stress and Tension

In today’s fast-paced world, it can be challenging to find moments of peace. The pressures of work, relationships, and responsibilities can lead to physical and mental exhaustion. However, there are exercises that can help. In this article, we explore nine exercises that can be easily incorporated into your daily routine to promote relaxation and reduce stress. Whether you’re a fitness enthusiast or a beginner, these exercises offer relief and enhance overall well-being.

1. Garland pose

• Start in Mountain Posewith your feet together and your arms at your sides.
• Bend your knees and lower your hips, coming into a squat.
• Separate your thighs so they are slightly wider than your torso, but keep your feet as close together as possible. If your heels lift, support them with a folded mat or blanket.
• Drop your torso slightly forward and bring your upper arms to the inside of your knees.
• Press your elbows along the inside of your knees and bring your palms together in prayer position.
• Work toward bringing your hands to your heart center and your forearms parallel to the floor. Lift and lengthen your torso, keeping your spine straight and shoulders relaxed. Shift your weight slightly into your heels.
• Hold this position for 5-10 breaths.
• To come out of the pose, slowly straighten your legs and come into Standing Forward Fold.

2. Pac-Man

• Sit on the floor with your knees bent and your feet flat on the ground.
• Wrap your arms around your knees and tuck your chin to your chest.
• Round your back and start rolling forward and backward.
• Continue rolling for 30 seconds.
• To come out of the pose, slowly unroll your back and straighten your arms.

3. Spinning around

• Stand with your feet shoulder-width apart and your arms extended to the sides, palms facing down.
• Keep your fingers together and your spine straight.
• Turn clockwise 3 times, making sure to keep your arms in the same position.
• Repeat steps 3 and 4, turning counterclockwise this time.

4. Dog pose

• Start in a plank position, with your forearms on the floor and your body in a straight line from your head to your heels.
• Drop your legs, arch your back, and move your chest through your arms, so that your body forms an inverted “V” shape.
• Tilt your head back as far as possible.
• Without bending your arms or legs, lift your buttocks off the floor and try to touch your chest with your chin.
• Hold this position for 5 seconds, and then slowly lower your buttocks back down to the floor.
• Repeat steps 2-5 3 times.

5. Hip flexor, hamstring, and glute stretches

• Stand with your feet shoulder-width apart. Place your left foot on a table or other surface that is about knee-height.
• Bend your left knee and lean in towards it, keeping your back and right leg straight. Hold this position for 10 seconds, and then switch feet.
• Place your left heel on the table or surface. Keeping both legs straight, stick your butt out behind you and lean forward. Hold it for 10 seconds. Repeat with the right leg.
• Sit on the table or surface. Your right foot is on the ground, and your left ankle is on top of your right knee. Gently press on your left knee and lean forward. Hold for 10 seconds. Switch feet and repeat.

6. Stargazing

• Start on your hands and knees, with your toes touching the floor and your palms on your hips.
• Keep your back straight and press your chin to your chest.
• Slowly round your back and arch your head back.
• Hold this position for a few seconds, and then return to the starting position.
• Repeat steps 2-4 3 times.

7. Head and legs up

• Lie on your back with your legs extended and your arms at your sides, palms down.
• Raise your head and chest off the floor, bringing your chin towards your chest.
• Simultaneously, lift your legs up towards the ceiling, keeping your lower back pressed into the floor.
• Hold this position for a few seconds, and then slowly lower your head and legs back down to the floor.
• Repeat steps 2-4 3 times.

8. Reverse table pose

• Sit on the floor with your legs extended in front of you.
• Straighten your back and place your arms behind your torso, with your palms facing down.
• Bend your head forward as far as possible, bringing your chin towards your chest.
• Slowly bend your back backwards, arching your spine.
• Lift your buttocks off the floor, supporting your weight on your hands and feet.
• Hold this position for 5 seconds, and then slowly lower your buttocks back down to the floor.
• Repeat steps 3-6 3 times.

9. Frog pose

• Start in a kneeling position with your knees hip-width apart and your toes tucked under.
• Place your hands on the ground in front of you, shoulder-width apart.
• Lean forward so that your weight is evenly distributed between your hands and your knees.
• Spread your knees wide apart, keeping your feet flat on the ground.
• Lower your body down until your hips are below your knees.
• Keep your back straight and your core engaged.
• Hold this position for 5-10 breaths.
• To come out of the pose, slowly push yourself back up to a kneeling position.

As we conclude our exploration of exercises to reduce stress and tension, we stumbled upon a celebrity who has defied all expectations. Salma Hayek, the epitome of timeless beauty, has set tongues wagging with her captivating bikini photos. It’s hard to believe that this stunning figure is achieved effortlessly, without adhering to any workout routine. Prepare to be captivated by her secrets.