Katrina Kaif’s trainer shares 5 daily exercises for stress relief and mental detox – The Times of India
Stress these days is like a smile; we constantly carry it everywhere we go. This persistent stress throughout the day affects our minds and bodies. Whether it’s work pressure, daily responsibilities, or digital overload, taking time to reset is necessary. Bollywood’s top fitness trainer, Yasmin Karachiwala, who has trained celebrities like Katrina Kaif, Alia Bhatt, and Deepika Padukone, swears by five simple exercises that can help relieve stress and refresh the mind. These exercises not only relax the body but also promote better posture, improve breathing, and enhance overall mental well-being. Here are some simple exercises and how they can help.
Articulated bridge: For relaxing the lower back and mind
The articulated bridge is a great way to release tension in the spine and improve circulation. It helps in calming the nervous system and reducing mental fatigue.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Slowly lift your hips, one vertebra at a time, until your body forms a bridge.
- Hold for a few seconds, then roll back down slowly.
Why it helps: This movement improves spinal flexibility and reduces stiffness caused by prolonged sitting. It also engages in deep breathing, which helps calm the mind.
Best time to do it: Morning or after a long day of sitting to release tension.
This gentle twist improves spinal flexibility and reduces stiffness, especially for those who sit for long hours.
Seated spine twists: For mental clarity and detoxification
Seated spine twists are a simple way to relieve stress, improve posture, and support digestion.
How to do it:
- Sit cross-legged or on a chair with your spine tall.
- Place one hand on the opposite knee and gently twist your torso to the side.
- Hold for a few seconds, then switch sides.
Why it helps: This exercise releases tension in the back, massages internal organs, and promotes better circulation. Twisting movements also aid digestion, which is often affected by stress.
Best time to do it: Morning or before bedtime to release stiffness and improve digestion.
Watch how to do these exercises here:
Rolling like a ball: For releasing built-up tension
This Pilates-inspired exercise is great for releasing stress stored in the muscles and improving spinal flexibility.
How to do it:
- Sit on the floor with your knees bent and feet together.
- Hold your shins, tuck your chin slightly, and roll backward onto your spine.
- Roll back up to a seated position using momentum.
Why it helps: It massages the spine, improves blood circulation, and releases physical tension, helping you feel lighter and more relaxed.
Best time to do it: Anytime you need a quick energy boost or mood reset.
Mermaid stretch: For deep relaxation and improved breathing
The mermaid stretch is excellent for opening up the ribcage and improving lung capacity. It’s particularly beneficial for those who experience stress-induced shallow breathing.
How to do it:
- Sit with legs folded to one side.
- Raise one arm overhead and lean in the opposite direction for a deep side stretch.
- Hold for a few breaths and switch sides.
Why it helps: It stretches the obliques, improves posture, and encourages deeper breaths, which help reduce anxiety.
Best time to do it: Morning or evening for a refreshing stretch.
Swan pose: For easing stress and improving posture
Inspired by Pilates and yoga, the swan pose is a great way to relieve stress and open up the chest and shoulders.
How to do it:
- Lie on your stomach with hands placed under your shoulders.
- Gently push up, lifting your chest while keeping your elbows soft.
- Hold for a few seconds, then lower down slowly.
Why it helps: This movement counteracts the effects of hunching over screens, improves breathing, and releases tension in the shoulders and upper back.
Best time to do it: Mid-day or before bed to release accumulated tension.
