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    The Best Yoga Flow For Relaxation

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    Who’s ready for a quick 2-minute relaxation sesh? Pick me! It’s that time of year when burnout, stress and end-of-year blues creep in. If you’re struggling with focus or feeling overwhelmed, this yoga flow is exactly what you need to unwind. Woosah!Time: 2 minutesEquipment: Yoga matGood for: RelaxationInstructions: Flow from one pose to the next. Complete the yoga flow as many times as you’d like. You can also hold each pose for more than one breath, to make the flow a bit longer.Crocodile PoseHow to: Lie on your stomach with your legs extended and spread slightly wider than shoulder-width apart. Fold your arms on the ground in front of you, and place your forehead on your arms. Stay here for one breath, then move to the next pose.Cat-Cow PoseHow to: Come onto all fours, into a tabletop position with your hands directly under your shoulders, knees below your hips. As you inhale, lift your head and your tailbone as you arch your spine down and open your chest up, coming into cow pose. Then exhale, tuck your tailbone, curl your spine, and lower your head into cat pose. Go back and forth three times, then continue to the next pose.Child’s PoseHow to: From all fours in a tabletop position, inhale and bend your knees, bringing your butt back onto your heels. Keep your arms extended in front of you. Stay here for one breath, then move to the next pose.READ MORE: Consider This Yoga HIIT Workout A Total-Body ShredCat-Cow PoseHow to: Come back onto all fours, into a tabletop position with your hands directly under your shoulders, knees below your hips. As you inhale, lift your head and your tailbone as you arch your spine down and open your chest up, coming into cow pose. Then exhale, tuck your tailbone, curl your spine, and lower your head into cat pose. Go back and forth three times, then continue to the next pose.Child’s PoseHow to: From all fours in a tabletop position, inhale and bend your knees, bringing your butt back onto your heels. Keep your arms extended in front of you. Stay here for one breath, then move to the next pose.Upward DogHow to: From a low hover position, extend your arms and lift your upper body, with an arch in your upper back, and your chest open and lifted. Your legs should be fully extended, the tops of your feet against your mat, and your thighs lifted a few inches off your mat. Stay here for one breath, then move to the next pose.READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga FlowCrocodile PoseHow to: Lie on your stomach with your legs extended and spread slightly wider than shoulder-width apart. Fold your arms on the ground in front of you, and place your forehead on your arms. Stay here for one breath. Complete the entire flow as many times as you’d like.This article was originally published on www.womenshealthmag.com. More

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      The 15-Minute Tone Up Workout

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      “This workout is simple, but it’ll seriously crank your heart rate and metabolism,” says strength and conditioning specialist Jen Ator.You’ll also increase your flexibility and core strength and sculpt your butt, legs and shoulders, so you can get back to that sun lounger asap. Make this set your travel go-to, or do it three times a week as a super-efficient workout. Starting with the first exercise, perform as many reps as you can in 50 seconds, rest for 10, then move on to the next. After all four moves, rest for one minute. Repeat two more times for three circuits total.You’ll need: Floor space; a mat (optional)Marching Glute Bridge

      Lie face-up with your knees bent, feet flat on the floor, arms by your sides. Press through your heels to raise your hips so your body forms a straight line from shoulders to knees (A). Raise your right foot, knee bent at 90 degrees, until your shin is parallel to the floor (B). Hold for three seconds, then lower your foot and repeat with the left. Alternate.READ MORE: This Do-Anywhere Workout Will Have You Sweating Up A StormAlternating Reverse Lunge

      Stand with feet hip-width apart, hands clasped behind your head (A). Step back with your right leg and lower your body until your left knee is bent 90 degrees (B). Push back up to start. That’s one rep. Switch legs and repeat.Plank Builders

      Get into plank position, forearms on the floor, elbows under your shoulders, legs extended behind you (A). Place your right hand flat on the floor (B), and then your left, straightening your arms to push-up position (C). Return to start by lowering onto your right, then left, forearms. Repeat, leading with your left hand; alternate.READ MORE: Women’s Health Fitness Special 2024Skater Hop

      Cross your left leg behind your right and lower into a half-squat, your right arm out to the side, left arm across your hips (A). Hop to the left, switching your legs and arms (B). That’s one rep. Keep hopping quickly, alternating from side to side.Moves extracted from The Women’s Health Big Book of 15-Minute Workouts. More

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      Do you have high cortisol levels? 5 simple ways to combat it

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      Life

      by Ruman Baig
      2 mins ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More

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      This Do-Anywhere Workout Will Have You Sweating Up A Storm

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      When you have to travel or prior commitments (whether it’s your family, kids, work or friends) are making it impossible to get to the gym, it’s always great to have a simple, do-anywhere workout tucked into your back pocket. This one, from SWEAT 1000‘s Andrew Rothschild, is perfect for any space, even a smaller-than-ideal hotel room or the beach, and it will get your heart rate up — just what you need to get all those endorphins pumping and calories burning.Do each exercise move as described, working as hard as you can and resting as indicated. If you’re looking for even more of a burn, repeat the workout from the top for just under 25 minutes of intense calorie burning.The Do-Anywhere WorkoutWarm Up1 minute: bouncing side to side

      1 minute: jumping jacksLower-body WorkoutDo all four exercises in a row, sticking to the time frames. Recover for one minute, then start from the top. Repeat three times. Work hard for the recoveries and use the rest to reset and refocus.40 seconds: squats

      20 seconds: squat pulses

      20 seconds: squat jumps

      40 seconds: reverse lunges, alternating legsREAD MORE: Sculpt A Great Butt With This Home Booty WorkoutFull-Body And Core WorkoutDo all three exercises in a row, sticking to the time frames. Recover for 30 seconds, then start again. Repeat three times. Once again, maximum effort will get you maximum results, so push hard during the exercises and work for those recoveries.30 seconds: 2 push-ups, 4 mountain climbers

      30 seconds: burpees

      30 seconds: cross mountain climbersREAD MORE: 30 Plank Variations That Will Transform Your Core From A TrainerGetting into fitness and looking for more inspo? Buy a copy of The Women’s Health Big Book Of Walking Workouts on sale now! More

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      Total-Body Toning Spring Workout

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      When you’ve fallen out of the habit of making fit and healthy choices, it’s way too easy to give up on ever fitting into last summer’s dresses again. Cue a montage of takeaways and serious couch time – it’s not the most action-packed mix. But here’s a crazy idea: why not set yourself up for success? It comes down to forming a sensible – and realistic – plan for staying on track. First step: banish the “I can’ts”. Then commit to consistency with our fool-proof fitness strategy.This plan, created by personal trainer Adam Rosante, author of The 30-Second Body: Eat Clean. Train Dirty. Live Hard, couldn’t be easier: alternate between the strength-training and cardio workouts five days a week. Because both take just 30 minutes or less – and because you get two rest days each week to use whenever you need them – you can shave off kilojoules and get fit while still managing to get in some QT with the couch.Total-Body ToningThese dynamic moves build muscle and burn fat all over. Perform the first pair of exercises, moving from 1A to 1B without resting. Rest 60 seconds, then repeat the same pair twice. Continue to pairs 2 and 3 and repeat this pattern. Move 4 doesn’t have a “partner”, so rest for 60 seconds after completing all the reps, then repeat it twice. During week two, drop your rest breaks to 50 seconds; in week three, lower to 40 seconds and finish week four with 30-second breathers.1A DUMBBELL THRUSTERStand with your heels shoulder-width apart, toes turned out slightly. Hold a pair of dumbbells at shoulder level. Sit your hips back and lower into a squat (A). Press through your heels to stand, pushing the weights directly overhead (B). Pause, then return to start. That’s one rep. Do 12.1B SINGLE-LEG DUMBBELL DEADLIFT TO BICEPS CURLStand with your feet hip-width apart and hold a dumbbell in each hand, arms hanging in front of you, palms facing in. Hinge forward at the hips to lower your torso while raising your right leg behind you (A). Squeeze glutes to return to start, then rotate your palms out and curl both dumbbells to your shoulders (B). Pause, then lower dumbbells back down. That’s one rep. Do six, then repeat on the other side.2A RESISTANCE-BAND PULL-DOWNLoop a resistance band around a high, sturdy object; kneel on the floor and grab the handles with each hand, arms raised directly overhead (A). Brace your core, then pull your elbows down to your sides, bringing the handles in front of your chest (B). Pause, then return to start. That’s one rep. Do 12.2B SIDE PLANK WITH REACH UNDERLie on your left side with your legs straight. Prop yourself up on your left hand so your body forms a diagonal line. Reach your right hand upward (A). Slowly tuck your right arm under your body (B). Return to start. That’s one rep. Do six, then switch sides and repeat.READ MORE: This Quick 15-Minute Morning Workout Is The Wake-Up You Need3A SUMO SQUAT TO HIGH PULLStand with your feet more than shoulder-width apart, toes turned out; hold a dumbbell in each hand, arms hanging in front of you, palms facing in. Sit your hips back and bend your knees to lower into a squat (A). Press through your heels to stand, bending your elbows to pull the weights up to your shoulders (B). Pause, then lower back to start. That’s one rep. Do 12.3B V-UPLie on your back, arms extended overhead (A). In one motion, brace your core and lift your chest and legs to sit up into a V, reaching your arms forward so they’re parallel to the floor (B). Slowly reverse the movement to return to start. That’s one rep. Do 12.READ MORE: Build Killer Abs With This Quick Core Workout4 DUMBBELL PUSH-UP TO ROWGet into push-up position with your hands resting on dumbbells, feet hip-width apart (A). Keeping your back flat, bend your elbows to lower your chest towards the floor (B); press back to start, then pull one weight up towards the side of your chest (C). Lower the weight, then repeat with the other arm. That’s one rep. Do 12. More

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      Build Killer Abs With This Quick Core Workout

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      Like strength training or running regularly, making sure you work your abs in the gym (or wherever you work out) is crucial. Abs don’t just look good in crop tops, they’re also key for overall balance, injury prevention and more. This quick core workout from onebhody owner Chantel Struwig is a speedy slot-in after your regular workout and burns so good. Chantel Struwig’s killer abs tips With abs like Struwig’s, we’ll take any tips we can! Here, she shares her go-tos when it comes to core workouts. Prioritise core workouts“I like to dedicate at least one designated day to core workouts but I’d like to say I train core /abs every day,” she says. Why? Because it’s that important. “I’m always engaging my core with everything I train. I like to focus a lot on core strength as I know how much it aids me in all my other exercises. Having a strong core really just makes life that much easier. How my abs have come to form and look is honestly just the tip of the iceberg!” Pair abs with cardio “I always do cardio and abs on the same day,” says Struwig. It’s a great way to make sure your muscles are gaining some strength in addition to building endurance and speed. And, it gives your legs and arms a break from the previous session’s heavy lifting. READ MORE: Sculpt A Great Butt With This Home Booty WorkoutThe quick core workout

      Do this workout once a week – or more, if you can, says Struwig, who aims to train her core “at least once a week.”

      Do each move, then move on to the next one, aiming to complete three or four rounds of each move.

      This quick core workout targets your abs in functional moves and engages your sides too. “I always want to improve my core strength to improve my overall gym performance,” explains Struwig.1/ Weighted sit-ups with alternating toe touchesDo: 10 – 12 reps on each sideA: Lie down, knees bent and arms at your side, with left hand holding a dumbbell. Stretch out your right leg.B: Crunch up and raise your right leg, reaching your left hand to touch your right foot. Hold, then return to start. C: Complete the set, then switch over to the other side and repeat. Make it easier: do the moves without the dumbbellsMake it harder: use heavier weights 2/ Elevated commandos Do: as much as you can in 30 – 45 secondsA: Get into a high plank position with your legs elevated on a low platform or stepper box.B: Dip one arm down into low plank position, then repeat with the other arm. C: Raise both arms into high plank, keeping your core engaged and braced throughout and never lowering or raising your glutes. Repeat until time’s up. Make it easier: eliminate the stepper box. Make it harder: add weights, either a plate on your back (of you can handle that) or add in dumbbells and do renegade rows after each commando. READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility3/ Incline reverse crunches Do: 12 – 20 repsA: Lie on an incline bench with arms overhead, hands holding onto the bar for support. B: Raise your legs up so your knees touch your face and engage your core throughout. C: Lower, then repeat. Make it easier: perform on a flat surface, like the floor. Make it harder: add ankle weights for increased resistance. READ MORE: This 15-Minute Full-Body Workout Is Perfect For Beginners4/ PlankDo: 60 – 90 second holdA: Get into a low plank position, bracing your core, neck in neutral, and butt in a straight line following your back. B: Hold for 60 – 90 seconds without compromising your form. Make it easier: sorry, girls, Struwig “would never suggest making it easier,” saying: “For some exercises, you really have to bite the bullet.” Make it harder: try holding the plank until failure. More

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      This 15-Minute Full-Body Workout Is Perfect For Beginners

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      If you’re looking to challenge your entire body — I’m talking legs, butt, core and arms — in minimal time, I’ve totally got you with a 15-minute full-body workout that’s perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you’re really going to get a lot of bang for your fitness buck.

      Time: 15 minutes

      Equipment: Dumbbells

      Good for: Total body

      Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week and warming up with a few dynamic stretches.

      Full-Body Workout by Betina Gozo

      Squat To Overhead Press

      How to: Stand with your feet hip-width apart and a dumbbell in each hand resting on top of your shoulders, palms facing each other. Sit your hips back and lower down until your thighs are parallel to the ground. As you rise back up, press the weights directly overhead until your arms are completely straight, biceps by ears. Bring the weights back to your shoulders as you lower into a squat. That’s one rep. 

      Complete 15 reps, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Plank Row On Knees

      How to: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling-plank position, forming a straight line from your knees to your head. Grasp the dumbbells so your hands are elevated off the floor without creasing your wrists. Slowly, pull the left dumbbell to the side of your lower rib cage — your elbow should be pointed up and back. Keep your body stable as you lower the dumbbell back to the floor with control. Then repeat on the other side. That’s one rep.

      Complete 10 reps on each side, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Lateral Squat With Curl

      How to: Start in straddle position with hips wider than your shoulders, feet flat, toes facing forward. Hold a dumbbell in each hand, arms bent, palms facing one another. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is parallel to ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back to stand, and curl the dumbbells toward your shoulders. That’s one rep. Complete 10 reps on each side, then continue to the next move.

      RELATED: This Quick 15-Minute Morning Workout Is The Wake-Up You Need

      Full-Body Workout by Betina Gozo

      Standing Low To High

      How to: Stand with your feet shoulder-distance apart holding a single dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while slightly bending at your hips and internally rotating your right knee (heel raised) so it faces toward the left. In one fluid motion, reverse the movement and continue rotating your torso to the right, pivoting your left leg inward and lifting your left heel. That’s one rep. Complete 10 reps on each side, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Leg Drop With Dumbbell Above Chest

      How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep. Complete 10 reps, then repeat the circuit from the top.

      This article was originally published on www.womenshealthmag.com  More

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      High cortisol can weaken your immune system: 5 ways to combat it

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      Life

      by Ruman Baig
      36 seconds ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More

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      This Quick 15-Minute Morning Workout Is The Wake-Up You Need

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      This quick 15-minute morning workout ticks a few boxes: it starts off gentle, then kicks into gear with some moves that’ll get your heart revving just enough to kick-start your day.

      And yes, working out in the morning is a great idea. “If you work out before your day distracts you, your chances of exercising regularly go way up,” says sports scientist Dr Cedric Bryant. And a.m. sweating can make you sharper all day: “Exercise enhances the secretion of neurotransmitters,” says Bryant. Neurotransmitters are the body’s mail service, sending communication throughout the body. So by enhancing this process earlier in the day makes for better, sharper focus. Wake your body up with this 15-minute morning workout routine, created by exercise physiologist Suzanne Meth.

      The 15-Minute Morning Workout

      Warm-up and cool down by jogging on the spot for two minutes. Then perform these moves, doing each for 30 seconds, then repeat on the other side of your body before moving on to the next move.

      Watch one of our staffers perform this 15-minute morning workout:

      [embedded content]

      READ MORE: This Powerful Bodyweight Workout Tones It All – Fast

      1/ Cat-cow

      Wakes up your core

      A. Get on all fours with your hands in line with your shoulders and your knees beneath your hips.

      B. Inhale, lifting your head and tailbone so your spine arches slightly towards the floor.

      C. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang towards the floor. That’s one rep. Do 10, moving smoothly between positions.

      2/ Split squat

      Wakes up your hips, glutes and thighs

      A. Stand with your feet shoulder-width apart and your arms at your sides or hands on your hips.

      B. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees.

      C. Push back up, keeping both knees slightly bent.

      D. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.

      READ MORE: Sculpt A Great Butt With This Home Booty Workout

      3/ Burpee pop-ups

      Wakes up your triceps, chest, glutes, hamstrings and quads 

      A. Stand with your feet hip-width apart.

      B. Squat down and place your hands on the floor directly in front of your feet.

      C. Jump your feet back and land in a push-up position.

      D. Do one push-up, then jump your feet back towards your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.

      4/ Leaning side plank

      Wakes up your obliques

      A. Stand with your left side a few centimetres from your bed.

      B. Bend your left elbow 90 degrees, lean towards the bed and place your forearm on the edge of the mattress, stretching your legs into a side plank position (your bed’s unstable surface will make this move super-difficult).

      C. Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.

      Shake up your routine with these workouts: More