4 Movements to Recharge After a Long Day

Holisticole - 4 Movements to Recharge After a Long Day

If I were to spy on you for a week, hypothetically speaking (of course), how many hours a day would I find you sitting on your butt?


You don’t have to blush. I’ll even admit that I myself am sitting as I write this article, so in part I created this article to better myself.


If by chance you do find yourself sitting at your desk, or in your car, for the majority of your work week - then you should know these yoga inspired movements to recharge and invite new energy during or after a long day.  


I know i’m stating the obvious here by saying that ‘sitting for prolonged periods each day stresses out your body’, i’m sure you know and have felt this! Our inactivity inevitably leads to lower back pain, tight hip flexors, overall stiffness, and not to mention - sitting for too long makes you sleepy, this makes it harder to find the energy to enjoy the time that’s left after your work day.


I’d be embarrassed to admit how many times I’ve questioned if I could get away with a quick desk nap without my boss finding out. If only I started practicing these movements sooner.


In addition drinking enough water and switching up the morning coffee with a matcha tea latte. Here are 4 Recharge Movements to Practice Daily:



MOUNTAIN TWIST

This simple and effective movement invites new energy to your body, and is especially good for strengthening and activating your thigh muscles and core.

YOUR HOW-TO-GUIDE:

 Video by  Asana Rebel

Video by Asana Rebel

  • Stand with your feet together, if you’re a beginner you can stand with your feet a hip-distance apart.

  • Inhale as you reach your arms over your head, like you’re trying to touch the sky.

  • As you exhale bend your knees, and slightly squat down as if you were trying to sit on an invisible chair.

  • As you inhale, lower your arms and place your palms together with your thumbs in-line with your hearts centre. As you exhale, twist your torso to the right, bringing your left elbow to the outside of your right thigh.

  • Shift your left hip back as needed to ensure your stance is even, bringing your knees into alignment. Keep your muscles activated by keeping your heels grounded and your thighs and core engaged.

  • Press your upper left arm against your thigh and draw your right shoulder blade into your back to turn your chest to the right.

  • On every inhale feel your spine lengthening, and on every exhale try and twist just a little bit deeper.

  • Hold for a few breaths. Inhale as you return to centre, reaching tall again with your arms over-head towards the sky.

  • Now repeat on the other side.

  • Once you get the hang of this you can work at your own pace for however long feels right for you.



CAT COW

This movement provides a gentle stretch and a release for the lower back.

YOUR HOW-TO-GUIDE:

 Video by  Sha Magazine

Video by Sha Magazine

  • Find yourself in a tabletop position. Your shoulders directly over your wrists and your hips directly over your knees. Your spine should be neutral and the core should be engaged by drawing the belly in and upwards toward the spine. Congratulations, you are now a human table

  • Cat pose: Take a big inhale, as you exhale, round your spine towards the ceiling and allow your head to lower towards the earth (think of a spooky halloween cat, that’s you!)

  • Cow pose: As you inhale, lift your head and chest upward toward the ceiling; allow a gentle arch in the lower back; gaze toward the ceiling and allow the belly to drop toward the floor.

  • Repeat the cat/cow stretch for 20 to 30 seconds.



DOWN DOG

This is your ultimate Recharge move to release stress, calm the mind and activate your entire being.

YOUR HOW-TO-GUIDE:

 Video by  Elite Daily

Video by Elite Daily

  • Begin on all fours (activate human table!). Your hands should be shoulder-width apart, slightly in front of your shoulders and your knees should be a hip-distance apart.

  • Spread your fingers and rotate your upper arms outward slightly to open the chest.

  • Tuck your toes under and press through your feet and hands to lift your hips into the air.

  • Feel the energy down through your heels and out through your hands as your sit bones reach up and back.

  • Try to create space between your thighs and lower abdomen.

  • Your abdominal muscles are lightly pulled up and in, and your back is straight.

  • Hold this pose for five breaths.

Take it up a notch and turn down dog into a vinyasa flow, like this


BRIDGE POSE

This rejuvenating backbend will open up your chest up and keep your spine flexible. Bridge pose improves your blood circulation while also strengthening your back, tush and hamstrings.

YOUR HOW-TO-GUIDE:

 Video by  Greatist

Video by Greatist

  • Begin on your back, with your arms by your side. Adjust your footing so that your ankles are under your knees, your toes are pointing away from you, and your knees are reaching for the sky.

  • Inhale and contract your abs, then slowly lift your hips off the floor. Lift your spine upward, arching it to open the chest as you roll your shoulders under and in. (If this feels difficult, keep your spine straight instead.) Keep your arms on the floor or place palms on your low back for support.

  • Hold for 10 breaths. To release, lift your heels off the floor, tighten your abs and slowly lower your spine to the floor, starting from the top of your back.

  • Repeat as many times as feels right for your body

  • With each breath, gently raise your hips a little higher, pressing your feet into the floor as you arch your spine.



ASHWAGANDA ROOT ENERGY BITES

Recharge with these balancing bites. Ashwaganda is an adaptogenic herb which works to increase energy levels and improve concentration.
Ashwaganda has been studied to effectively reduce the symptoms associated with stress and anxiety.

 Image credit:  Joe Lingeman

Image credit: Joe Lingeman

Makes 8 servings

WHAT YOU NEED:
1 cup rolled oats
3/4 cup tahini
1/4 cup chia seeds
1/4 cup unsweetened shredded coconut
2-4 tbsp pure maple syrup or unpasteurized honey
1 tbsp ashwaganda root powder
2 tsp ground “true” ceylon cinnamon
1/4 tsp ground cardamom (optional)
1/4 tsp ground nutmeg
Pinch of himalayan salt
¼ cup rehydrated goji berries (soaked and drained first)* or dark chocolate mini-chips


WHAT TO DO:

-Combine all ingredients together in a large mixing bowl. Stir together until fully combined. Make sure the tahini is evenly spread throughout
-Roll out 1 tbsp sized balls and place on prepared baking sheet, transfer to the fridge and allow to chill for at least 1-hour
-Store in an airtight container and keep refrigerated, or freeze.

NOTES
-Soak 1/4 cup of goji berries in water for 10 minutes, rinse and drain well before using.




TAKE TIME TO RECHARGE

Recharge: Your Guide to Thrive & Be Vibrant
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Is it time for a total stress-detox?

I’m sure we can all agree that we live in a rather stressful world, and with mismanaged stress comes patterns of negative thoughts, feelings and symptoms. You're just not at your best when you're stressed.

Let’s nourish your adrenal glands, support your thyroid, increase energy levels, balance reproductive hormones, support deep and restful sleep. It’s time to discover Recharge: Your Guide to Thrive & Be Vibrant.

Holisticole - Recharge

YOU WILL LEARN + UNCOVER:

  • Your Top 5 Stressors & How to Handle Them

  • The 4 Stages of Adrenal Fatigue: learn which phase you are in and what shows up on blood tests

  • The connection between Adrenal Fatigue and Thyroid Issues

  • What to eat and why!

  • Recharge exclusive plant-based recipes to nourish (such as my Coconut Turmeric Bites)

  • How long it takes to Recharge (this can be a 2-week or 1-month stress-detox!)

  • Holistic Supplementation to Recharge (learn which supplements are best for you and why)

  • Honest Lifestyle Tips for You to Thrive & Be Vibrant

  • Your Final Recap Summary & Your Daily Recharge Checklist


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