Take a deep breath and let it go πŸ˜€

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This breathing technique is a natural tranquilizer for the nervous system. The power of deep calm, easing the body into a state of calmness and relaxation.

Method:

1. Close your mouth and inhale through your nose for 4 seconds.

2. Hold your breath for 7 seconds while your muscles tense.

3. Exhale completely through your mouth, making a whoosh sound for 8 seconds and let it all go πŸ˜€

Repeat 4-5 times or until you are calm and your heartbeat is back to normal.

This breathing technique works so well for me that it puts me into a relaxed state immediately.

I prefer doing this post my Interval runs and / or High intensity workouts.

β €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

PR – 5K – 21:11

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P R – Two letters that make every runner smile 😬😬

Today I ran a 5K PR in 21 minutes 11 seconds as part of #NYRR Virtual Racing powered by #Strava. It feels AWESOME 😎

I still have a long way to go if I have to beat 5K < 20 minutes. That’s tough, but nothing is impossible. 🀭🀭

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Small daily improvements are the key to long-term results. πŸ’ͺ🏼

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To get these results you must focus on your diet, training and recovery.

Sometimes it is okay to cheat on your diet plan or to skip a couple of training sessions.

If you can train well and stick to clean eating 90% of the times then you can say that you’ve achieved your goals and you’ll definitely get the desired results.

The purpose of your training should be about progress, not perfection. If you’re consistent, it is VERY EASY to get those results (I am saying this after completing 12 weeks of my Bodyweight Training successfully). πŸ€ΈπŸ»β€β™‚οΈ

Most importantly, listen to your body, drink lots of water, get peaceful sleep every night and stick to your plan.

It’s EASY isn’t? πŸ˜€πŸ˜€

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Cool Down

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Last week I shared some insights on Warming Up and why it is so important to do it BEFORE every workout.

Similarly, a Cool-down session is equally important and must be performed AFTER every workout.

Cool-down is a bunch of exercises with lighter intensity, which when performed immediately after a workout helps gradually bring the heart rate back to its resting rate – thereby reducing stress on the heart.

It could be a jog or a walk followed by some stretching or yoga. It will help reduce post-workout soreness and may prevent injury.

It happens most of the times that you are already tired post-workout and you tend to skip on those 5-10 minutes of quickie cool down exercises. Don’t do that.

I recommend to spare some time out for allowing your body to cool down, followed by which you can get re-hydrated and rest well. If you take care, it’ll help recover your muscles and your body will surely reward you for it.

S Β l Β o Β w Β  D o Β w Β n. Β  C Β a Β l Β m Β  D Β o Β w Β n.

D  o  n  t   W o  r  r  y.   D  o  n  t   H u  r  r  y.

T  r  u  s  t   T  h  e   P  r  o  c  e  s  s. πŸ‘πŸΌ

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

International Yoga Day

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Close your eyes and imagine the best version of you possible. That’s who you really are. Let go of any part of you that does not believe it. πŸ€—

S k y above. E a r t h below.
P e a c e within. πŸ™πŸ»

Today, I performed 108 rounds of Surya Namaskars (Sun Salutations) to celebrate the International Yoga Day, followed by some breathing exercises for a quick burst of energy and alertness.

Last week I shared some insights on Box Breathing technique to heighten performance and concentration and to relieve stress. πŸ§˜πŸ»β€β™‚οΈ

Here’s another one.

This one’s a perfect replacement for coffee. It can be done first thing in the morning or during an afternoon energy slump for a quick burst of energy and alertness.

Method: (6-2)

1. Maintain an aligned posture and be at ease. Now inhale for 6 seconds (from Nose) and let the air fill your lungs.

2. Open your mouth slightly and exhale for 2 seconds

Repeat 4 times or up to 1-2 minutes.

D O N T Β S T R E S S.
Everything will be S U P E R Β D U P E R.Β πŸ‘πŸΌπŸ‘πŸΌ

#RunwithRaah πŸƒπŸ»β€β™‚οΈ β €β €β €β €β €β €β €β €β €
#InternationalYogaDay