One way to work through stress is by doing cardio. Think spinning, sprinting, hiking, etc. -- an activity that gets your heart pounding and sweat forming. As Fowler says, it's a "great way to get your ya-yas out." Going to a class like spinning where the music is pumping and you're sweating will help release stress and instantly make you "just feel better because you get swept away by the class environment." It also won't feel like a "work" out. "I don't think anyone has not felt better after taking a spin class," says Fowler.
If you don't have time to squeeze in a class, sprint (or run as fast as you can) up and down your street a couple of times -- you'll get similar benefits -- in minutes.
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Do pigeon pose
This pose will help release tension in your hips -- an area where many of us hold stress, says Fowler. Hips are a big joint, so aim to hold this pose for one to three minutes on each side. Here's how to do it:
Place your palms and knees on the floor, so you're on "all fours." Slide your right knee up toward your left wrist, bringing your foot back toward your body a bit. Rest down onto your right hip and slide your left leg straight out behind you. Bend over your right leg and reach for the floor. Rest your head and arms on the floor -- if you're flexible enough to do so, if not just lean forward a bit. Repeat on the other leg.
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Stand in mountain pose with arms stretched
This pose can be done while standing or while sitting at your desk. Here's how to do it:
Stand up straight with your hips tucked underneath you -- or sit up straight on the edge of your chair if you prefer to do this while seated. Bring your hands over your head and clasp them together. Flip your palms up toward the ceiling and press them upward. Hold for 45 seconds to a minute.
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Do an upward facing dog pose
This move will help stretch your chest and shoulders -- other common areas that tighten up due to stress. Here's the breakdown:
Lie down on your stomach with your legs straight out behind you. The tops of your feet should be resting on the floor. Bend your elbows and place your hands by your hips with fingers spread. Press into your hands to straighten your arms as you lift your chest up and slightly back toward your feet. Keep your thighs tight and while pressing your hands and feet into the floor, try to lift them off the ground. Hold for 30 to 45 seconds.
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Get into camel pose
Another great pose for stretching your chest and hips and releasing tension. Here's how to do it:
Kneel on the floor with your legs hip distance apart -- pop a mat or folded towel under your knees if they are sensitive. Tuck your toes under and place your hands on the back of your hips. Bend backward so your head and chest reach for the wall behind you. Once back there, reach your hands back and hold onto your heels (if that's too tricky for you, just keep your hands on your hips). Push your hips forward to really feel a stretch. Hold for 30 to 45 seconds.
Picture this: You're sitting at your desk watching the to-dos pile up when you get an IM from your boss saying "can you come into my office -- now" and before you take a second breath your phone rings -- it's your son's school. Your blood is boiling, your heart is pounding and you just want to SCREAM. Welcome to the wonderful world of stressed out women
For most of us women, a stressful scenario like this is a weekly occurrence, and if we don't do something to stop this cycle of stress, we might just lose it. Well, that, and end up obese, with anxiety, depression, heart disease, acne and other skin issues -- all common side effects of long-term stress.
That's why we sat down with Kimberly Fowler founder of YAS Fitness Centers and author of "The No Om Zone". She shared seven simple ways you can help shake the mental and physical effects of stress. And before you start thinking about the 257 reasons why you won't have time to add these exercise to your routine, know that some of them can be done at your desk or while in traffic -- in seconds.
That's really all it takes to feel a difference. "A little bit goes a long way," says Fowler who says that most of us feel tightness or pain in our shoulders, hips and lower back and often hold our breath when we're stressed out. These moves will address those issues and more.
