Welcome to Calm zone!

Welcome to our comprehensive guide designed specifically for busy woking women.In today's fast-paced world,juggling multiple responsibilities can often lead to increased stress.However,integrating simple yet effective exercises into your daily routine can significantly alleviate stress and promote overall well-being.

Below,you'll find a variety of methods tailored to fit seamlessly into your busy schedule.

Yoga offers a holistic approach to stress relief,combining physical postures,breathing techniques,and meditation.Incorporate a short yoga session into your morning or evening routine to center yourself and release tension accumulated throughout the day.

Practice deep breathing exercises to instantly calm your mind and relax your body. Find a quiet space, sit or lie down comfortably, and focus on taking slow, deep breaths in through your nose and out through your mouth.

Take short walking breaks throughout your workday to rejuvenate your mind and body. Whether it's a stroll around the office building or a brisk walk outside, getting moving can help reduce stress and boost your mood.

Incorporate a stretching routine into your daily schedule to relieve muscle tension and improve flexibility. Focus on stretching the areas of your body that commonly hold stress, such as your neck, shoulders, and lower back.

Express yourself through dance to release pent-up emotions and reduce stress levels. Put on your favorite music and let yourself move freely, allowing the rhythm to guide your movements and uplift your spirits.

Take time to journal your thoughts and feelings as a form of stress relief. Writing can help you process emotions, gain clarity, and identify sources of stress in your life.

Yoga and Meditation

...
Bow

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.

Practice it
...
Camel pose

From a kneeling position the knees are hip width apart and the thighs are perpendicular to the earth. The inner thighs are narrowed and rotated slightly inward with the buttocks engaged but not hardened. The tailbone is tucked under but the hips do not puff forward. The shins and tops of the feet are pressed firmly into the earth. The ribcage is open, along with the heart center, but the lower front ribs do not protrude sharply towards the sky.

Practice it
...
Cow pose

From box neutral the ribcage is lifted with a gentle sway in the low back. The tailbone lifts up into dog tilt. The eyes are soft and the gaze is to the sky.

Practice it
...
Upward-Facing Dog

The body is in a prone position parallel to the earth. The weight of the body is supported equally by the straight arms and the tops of the feet which press firmly into the earth. The shoulders are rotated back and down. The ribcage is lifted and pulled thru to the front in a slight upper thoracic backbend.

Practice it
...
Wild Thing

From downward dog pose, elevate one leg toward the sky and stack the corresponding hip over the other hip. Bring the upper heel as close to the buttocks as possible. The hips remain stacked; then bring the shoulders forward slowly over the hands. Replace the corresponding hand to the upraised leg with the other hand and flip yourself over and extend the top hand forward.

Practice it

Deep breathing exercises

Relaxed Breathing

Set the tip of your tongue against the back of your top front teeth. You will keep your tongue there throughout the exercise and the breath you inhale and exhale will sort of wrap about your tongue. Exhale through your mouth so that you make a “whoosh” sound. The sound part is important .” Close your mouth and inhale through your nose for the count of 4.

Practice it
Abdominal breathing

Take 6-10 slow, deep breaths per minute and aim for a total of 10 minutes. To make sure you are doing it right, but one hand on your chest and the other on your stomach,just your stomach should move.

Practice it
Alternate Nostril breathing

Press your right thumb over your right nostril to close it off. Take a deep breath in through your left nostril. At the peak of the inhale, take your thumb off your right nostril, close off the left nostril with your ring finger, and exhale through the right nostril. Go back and forth to continue the pattern.

Practice it
Bellows Breaths or Stimulating breaths

Keep your mouth closed and relaxed. Inhale and exhale rapidly through your nose (not your mouth). Breaths should be short and equal in duration. Aim for 3 inhale-exhale cycles per second, then breathe normally for a couple of seconds.

Practice it
Equal breathing

Equal Breathing will calm down your nervous system, eliminate stress and improve your focus. Everything you will do is through the nose => no inhaling or exhaling through the mouth. Inhale for the count of 4, then exhale for the count of 4. Work your way up to a count of 6-8.

Practice it

Stretching and Dance therapy

Forward Fold

Stand with your feet hip-width apart, knees slightly bent, and arms by your sides. Exhale as you fold forward from the hips and bring your head towards the floor. Tuck your chin under, relax your shoulders, and think about extending the crown of your head toward the floor to create a long spine. Keep your knees straight but with a gentle bend so that they are not locked out. This will help protect your back. Touch the floor with your fingertips. You can also wrap your arms around your legs if that feels comfortable to you.

Practice it
Piriforis stretch

Sit on the floor with both legs extended in front of you. Cross your right leg over your left and place your right foot flat on the floor. Place your right hand on the floor behind your body. Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.

Practice it
Free dance

Free dance, also known as freestyle dancing or dance improvisation, is a style of dance that involves spontaneous movement without following choreography. It's a 20th-century dance form that predecessors modern dance, and is known for rebelling against the strict constraints of classical ballet.

Practice it
Authentic dance

Authentic dance is the essence of dance within you, and it's not about being genuine or original. It's about breaking down barriers between cultures and showing respect for everyone's authentic work.

Practice it
Shadowdancing

Shadow dancing is a type of dance where the shadows of dancers are cast onto a screen. The performance requires high physical training and perfection in its presentation. The idea is that any silhouette or shape can be produced with human bodies as shadow pictures.

Practice it

Chatbot

close
send