Programs to improve flexibility and reduce stress

Unlock the Power of Yoga and Flexibility: A 4-Day Routine for Beginners

As a busy stay-at-home mom, I know how challenging it can be to find time to relax and unwind. But trust me, once you start practicing yoga and flexibility exercises, you’ll be hooked! I’ve put together a 4-day routine that you can do from the comfort of your own home, using products that you can find online. And don’t worry, I’ll guide you through each exercise like I’m talking to a friend.

Before We Begin:

Please consult with your doctor before starting any new exercise routine, especially if you have any health concerns or physical limitations. It’s always better to be safe than sorry!

Day 1: Yoga for Flexibility and Stress Relief

Child’s Pose: 3 sets of 30-second hold

This pose is great for stretching the back and hips, and can help relieve stress and tension.

Downward-Facing Dog: 3 sets of 30-second hold

This pose stretches the hamstrings, calves, and spine, and can help improve flexibility and balance.

Seated Forward Fold: 3 sets of 30-second hold

This pose stretches the hamstrings, calves, and back, and can help improve flexibility and reduce stress.

Leg Raises

Leg Raises: 3 sets of 12 reps

This exercise targets the abdominal muscles and can help improve flexibility and balance.

Cool-down: 5-10 minutes of stretching

Flexibility Exercises for the Upper Body Arm Circles

Day 2: Flexibility Exercises for the Upper Body

Arm Circles: 3 sets of 12 reps

This exercise targets the shoulders and can help improve flexibility and reduce tension.

Shoulder Rolls

Shoulder Rolls: 3 sets of 12 reps

This exercise targets the shoulders and can help improve flexibility and reduce tension.

Chest Stretch

Chest Stretch: 3 sets of 30-second hold

This exercise targets the chest muscles and can help improve flexibility and reduce tension.

cool down

Cool.down: 5-10 minutes of stretching

Day 3: Yoga for Balance and Flexibility

Tree Pose: 3 sets of 30-second hold

This pose targets the ankles and can help improve balance and flexibility.

Warrior Pose:

Warrior Pose: 3 sets of 30-second hold

This pose targets the hips and can help improve flexibility and balance.

Triangle Pose: 3 sets of 30-second hold

This pose targets the hips and can help improve flexibility and balance.

Cool-down: 5-10 minutes of stretching

Day 4: Flexibility Exercises for the Lower Body

Calf Raises: 3 sets of 12 reps

This exercise targets the calf muscles and can help improve flexibility and reduce tension.

Ankle Rotations: 3 sets of 12 reps

This exercise targets the ankles and can help improve flexibility and reduce tension.

Hamstring Stretch

Hamstring Stretch: 3 sets of 30-second hold

This exercise targets the hamstrings and can help improve flexibility and reduce tension.

Cool-down: 5-10 minutes of stretching