The Ultimate Guide To De-Stress Your Life in 6 Weeks

Posted by Sudam Shelar on Mar 21, 2018 in Blog

Let’s be honest, we all suffer from stress. Whether you realize it or not, you do.

So how does one identify stress?

Signs can be anything from quickened heartbeat to a slight feeling of queasiness. Stress can be caused due to n-number of reasons; work pressure, personal problems, monetary issues, unhealthiness and more. A slight disturbance, be it at work or home, can cause your stress hormones pumping and your blood pressure rising quickly. Most of the times the cause of stress can be identified and treated.

The good news is: There are ways to reduce & manage stress. No matter what causes you stress, you have the power to de-stress almost instantly!

A well-devised plan focusing on your entire body and not just your mind is what will work to entirely de-stress your life. Making use of Yoga for stress relief has become quite popular. As such, I have devised this basic yoga for beginners guide along with simple exercises that comprise of an extensive 6 weeks routine. This will help you de-stress, and live a better & happier life henceforth.

So have a look at the below-mentioned infographic to know about the different yoga postures for stress relief, and stay fit & be happy!

Share this Image On Your Site</p><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /> <p><strong>Please include attribution to SudamShelar.in with this graphic.</strong></p><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /> <p><a href=”><img src=’https://www.sudamshelar.in/wp-content/uploads/infographic-2.png’ alt=’THE ULTIMATE GUIDE – DE-STRESS YOUR LIFE IN 6 WEEKS’ width=’650px’ border=’0′ /></a></p><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /> <p>

#WEEK 1

1. Yoga

De-stressing your mind and body needs to be done with utmost care, follow the below-mentioned simple six-week plan to completely de-stress your life. When it comes to basic yoga for beginners, power yoga comprising of relaxing yoga poses for stress relief  is the best way to start off. Whether you have practised yoga before or not, starting slow is advised for best results.

Mountain Pose Yoga

Sanskrit Name: Tadasana

Tadasana Yoga Pose Benefits: The mountain pose in yoga helps improve posture, sense of centre, mental clarity and is a solid breathing exercise.

Instructions To Perform Tadasana Yoga Pose:

• • Stand erect with both your feet together, relax your shoulders, evenly distribute your weight through your soles with your arms on your sides.
  • Take a deep breath and raise your hands over your head, with your palms facing each other. With your arms straight try reaching up towards the sky.

Downward Facing Dog Yoga

Sanskrit Name: Adho Mukha Svanasana

Adho Mukha Svanasana Yoga Pose Benefits: The downward facing dog yoga pose for stress relief offers full-body circulation and is a great stretch for calves & heels, and relaxes the mind.

Instructions To Perform Adho Mukha Svanasana Yoga Pose:

• • Start on all fours, with hands and knees shoulder-and-hips-width apart.
  • Walk hands a few inches forward and spread fingers wide for stability.
  • Curl your toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, and your knees should be slightly bent.
  • Hold for 3 full breaths.

Warrior Pose Yoga

Sanskrit Name: Virabhadrasana

Virabhadrasana Yoga Pose Benefits: The warrior pose in yoga helps in strengthening and stretching your legs and ankles and makes you feel lighter.

Instructions To Perform Virabhadrasana Yoga Pose:

• • Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot slightly in.
  • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  • Bend right knee 90 degrees, keeping knee over ankle, gaze out over the right hand. Hold this position for about a minute.
  • Switch sides and repeat.

Each of these poses can be repeated in a set of 3 with 10 counts. Know more by clicking here.

2. Exercise

Exercising is similar to yoga. In the beginning, you will have to start slow, as strenuous exercises, in the beginning, will unnecessarily tire you and you may not follow this guide for the next 6 weeks. The exercises can either be practised week wise, or you may make a personalized exercise schedule for yourself.

Brisk Walking

Since the health benefits of walking are innumerable, starting your de-stressing routine with a brisk walking exercise is a good choice. Walking briskly helps you to not only lose weight but it also helps you to tone up your body and fight off illnesses such as diabetes, high blood pressure, cancer etc. Plus, it helps release your feel-good endorphins which assist in reducing stress & anxiety.

To start brisk walking, all you have to do is wear your sports shoes and begin walking at a specific speed. Further, to obtain the maximum benefits of brisk walking, practice deep breathing while performing this exercise.

Jumping Jacks

Jumping jacks is a cardiovascular exercise that helps to make your bones stronger. The jumping jacks workout helps to keep your body fit and improves your overall muscle strengthen & endurance. Other benefits of jumping jacks include improve metabolism, weight loss, improve blood circulation & more.

Instructions To Perform the Jumping Jacks Exercise

• Start with your feet together and hands at your sides, keeping the core engaged.
• Next, jump both legs out to the side (wider than your hips) while raising your arms overhead.
• Keep your knees bent as you jump again to bring your feet back together and arms down. That’s one. Now see what 20-30 feel like!

You can perform the jumping jacks exercise daily or try alternate days, the choice is yours. To know more, Click here.

Riding A Bicycle

Cycling is the one cardio exercise which you must practice every week. In fact, every day. Riding a bicycle is the easiest exercise you can get into and the health benefits of cycling consist of improve posture & coordination, muscle strength, improve joint mobility and more. Also, for some muscle rehabilitation regimes, especially knee rehabilitation, cycling is a good form of exercise.

Try the cycling exercise early in the morning, as there is very little pollution during this time.

To start with, you can ride for 10 minutes, just to get used to this bicycle workout routine during the week. Then, as the week’s progress, you can increase the duration.

Sun Salutations

As far as stress-relieving yoga postures go this is the easiest. Sun Salutations or Surya Namaskar, has it is popularly known, is a form of yoga which you can practice daily. You can start with a number as low as 10 and increase it per set.

There are various benefits of Surya Namaskar, like improve blood circulation, increase strength in the neck, shoulders, arms, wrists, fingers, back, stomach, waist, abdomen, intestines, thighs, knees, calves and ankles. In addition, practising the Surya Namaskar yoga will help to boost your immune system and assist you in reducing/managing your weight.

#WEEK 2

1. Yoga

Tree Pose Yoga

Sanskrit Name: Vriksasana

Vriksasana Yoga Pose Benefits: The tree pose in yoga helps improve your balance, strengthens your thighs, calves, ankles and spine.

Instructions To Perform Vriksasana Yoga Pose:

• Stand with your arms on the side.
• Shift your weight onto left leg and place the sole of the right foot inside left thigh, keeping hips facing forward.
• Once balanced, bring hands in front of you in prayer position, palms together.
• On an inhalation, extend arms over shoulders, palms separated and facing each other. Stay for 30 seconds.
• Lower and repeat on opposite side.

Click here to know more about Tree Pose.

Bridge Pose Yoga

Sanskrit Name: Setu Bandhasana

Setu Bandhasana Yoga Pose Benefits: The bridge pose in yoga assist in strengthening your neck, chest and spine. Also, it is a great warm-up exercise for more intense backbends.

Instructions To Perform Setu Bandhasana Yoga Pose:

• Lie on the floor with knees bent and directly over heels.
• Place arms at your sides, palms down. Exhale, then press feet into floor as you lift your hips.
• Clasp your hands under your lower back and press arms down, lifting hips until thighs are parallel to the floor, bringing chest towards the chin. Hold for 1 minute.

Here’s how you can make Setu Bandhasana yoga pose (bridge pose) easier – Place a stack of pillows underneath your tailbone.

Triangle Pose Yoga

Sanskrit Name: Trikonasana

Trikonasana Yoga Pose Benefits: The triangle pose in yoga helps you perform a full body stretch, strengthens thighs, knees, ankles and also relieves backaches.

Instructions To Perform Trikonasana Yoga Pose:

• Extend arms out to the sides, then bend over your right leg.
• Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.
• Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.
• Turn your gaze toward the ceiling, and hold for 5 seconds.
• Stand and repeat on opposite side.

Each of this yoga triangle pose can be repeated in a set of 3 with 10 counts.

2. Exercise

Spot Jogging

Spot Jogging for few minutes in your bedroom rather than getting dressed up and going to the gym, is a better and comfortable alternative.

Spot Jogging Benefits: An indoor exercise, spot jogging is basically jogging in one place. Spot jogging helps reduce belly fat & assist in weight loss. Plus, since it is a hassle-free workout it doesn’t require an expensive gym setup.

Instructions To Perform Spot Jogging:

• Stand on your favourite spot (outside your house), and start jogging on the spot.
• While you’re doing it, you can practice deep breathing too.
• Do this for 5 minutes every day. It will eventually help reduce stress and will help with weight loss too.

Mountain Climber

Mountain climber is a challenging all-inclusive exercise that offers a full body workout. It is the best exercise to tone your abdominal muscles and helps burn calories.

Benefits of Mountain Climber Exercise: The mountain climber workout is a great cardiovascular exercise that improves blood circulation and makes your heart healthier. It also helps increase your total body strength as well as improve your metabolic rate.

Instructions To Perform the Mountain Climber Exercise:

• Start down on your hands and knees, and bring the right foot forward to the chest while the left leg remains straight.
• Engaging the core, quickly switch legs, and keep this rhythm going for 15-20 reps.

Click here to know more about Mountain Climber.

Riding A Bicycle

• In #Week 2, you can increase the duration for riding a bicycle by 05 minutes, making it 15 minutes a day.

Sun Salutations

• In #Week 2, you can increase the counts of Sun salutations by 10, making it 20 counts a day.

#WEEK 3

1. YOGA

Seated Twist Yoga Pose

Sanskrit Name: Ardha Matsyendrasana

Ardha Matsyendrasana Yoga Pose Benefits: The seated twist exercise assists in stretching the shoulders, hips and back; increases circulation, tones abdomen and strengthens obliques.

Instructions To Perform Ardha Matsyendrasana Yoga Pose:

• Sit on the floor and extend your legs. Cross right foot over outside of left thigh; bend the left knee. Keep right knee pointed toward ceiling.
• Place left elbow to the outside of right knee and right hand on the floor behind you.
• Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.
• Switch sides and repeat.

Cobra Yoga Pose

Sanskrit Name: Bhujangasana

Bhujangasana Yoga Pose Benefits: When practising yoga to reduce stress, the cobra pose helps to not only relieve stress, but also helps extend & relax the back muscles and strengthens the arms.

Instructions To Perform Bhujangasana Yoga Pose (Bhujangasana Steps):

• Lie face down on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
• Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
• Press shoulders down and away from the ears.
• Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
• Relax and repeat.

To know more about Bhujangasana (Cobra Pose), Click here

Pigeon Pose

Sanskrit Name: Ekapada Rajakapotasana

Ekapada Rajakapotasana Yoga Pose Benefits: The pigeon pose in yoga helps to open up the shoulders & the chest and is a great quad stretch.

Instructions To Perform Ekapada Rajakapotasana Yoga Pose:

• Begin with a full push-up position, palms aligned under shoulders.
• Place left knee on the floor near shoulder with left heel by right hip.
• Lower down to the forearms and bring right leg down to the top of the foot on the floor.
• Keep the chest lifted to the wall in front of you, gazing down.
• If you’re more flexible, bring the chest down to the floor and extend arms in front of you.
• Pull navel in towards the spine and tighten your pelvic-floor muscles; contract right side of the glutes.
• Curl right toes under while pressing ball of foot into the floor, pushing through your heel.
• Bend knee to the floor and release; do 5 reps total, then switch sides and repeat.
• Each of this pose can be repeated in a set of 3 with 10 counts.

Click here to know more about Pigeon Pose.

2. EXERCISE

Invisible Jump Rope

A particularly good choice for cardiovascular exercise, the invisible jump rope workout is an indoor exercise that can help strengthen the upper and lower body and increase bone density.

Invisible Jump Rope Benefits: The skipping rope exercise assists in improving your coordination, endurance and balance. It also makes your mind more agile and is a good form of exercise for weight loss.

Instructions To Perform the Invisible Jump Rope Exercise:

• Hop over an invisible rope (no need to jump more than an inch or two off the ground) by staying on your toes and pushing off with the balls of your feet.
• Make quick, small movements with your wrists as if you’re holding a rope, and go crazy for 60 seconds.

For More information on Invisible Jump Rope, Click here

Basic Burpee

The Burpees exercise for beginners is the simplest way to improve your cardiovascular fitness. The Burpee workout is an intense full body exercise and can be customised to fit any fitness level.

Burpees Exercise Benefits: The burpees workout helps you perform a full body stretch and strengthens the arms, chest, hamstring, glutes and other core muscles.

Instructions To Perform the Burpees Workout (Burpees Exercise Steps):

• Start in a low squat position with your hands on the floor.
• Then, kick your feet back to a push-up position and quickly return to the squat position.

Last step?

• Jump up as high as possible before squatting down again and jumping back into the next push-up position. Shoot for 10 strong reps.

To know about the benefits of Basic Burpee Click here

Riding A Bicycle

• In week 3, you can increase the duration for riding a bicycle by 05 minutes, making it 20 minutes a day.

Sun Salutations

• In week 3, you can increase the counts of sun salutations by 10, making it 30 counts a day.

#WEEK 4

1. Yoga

CROW POSE YOGA

Sanskrit Name: Bakasana

Bakasana Yoga Pose Benefits: The crow pose in yoga helps strengthen your arms, wrists and abs; more of a challenge, but a great trick to pull out at parties.

Instructions To Perform Bakasana Yoga Pose:

• In this position you have to get into downward dog position (palms pressed into mat, feet hip-width apart) and walk the feet forward until knees touch your arms.
• Bend your elbows, lift heels off the floor, and rest knees against the outside of your upper arms.
• Keep toes on the floor, abs engaged and legs pressed against arms.
• Hold for 5 to 10 breaths, then repeat.

To Know more about Crow Pose Yoga, Click Here.

CHILD POSE YOGA

Sanskrit Name: Balasana

Balasana Yoga Pose Benefits: The child’s pose in yoga lets you relax and breathe into your back; stretches the hips, thighs and ankles; relieves back and neck pain.

Instructions To Perform Balasana Yoga Pose:

• Sit up comfortably on your heels.
• Roll your torso forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
• Hold the pose and breathe.

Click here to know more about Balasana.

COW FACE YOGA POSE

Sanskrit Name: Gomukhasana

Gomukhasana Yoga Pose Benefits:

While these are ample of poses in yoga for stress management, this pose in yoga is extremely effective. The cow pose stretches your arms, tones your belly while relieving stress and bringing you instant calm.

Instructions To Perform Gomukhasana Yoga Pose (Gomukhasana steps):

• Place your left knee behind your right knee.
• Bring your feet close together and sit on your heels.
• Bend your right arm behind you, reach your left arm overhead and clasp your arms.
• Take a deep breath and then repeat on the other side.
• Each of this pose can be repeated in a set of 3 with 10 counts.

For further information on Gomukhasana Yoga Pose, go here

2. Exercise

SQUAT JUMP

The jump squats exercise is a simple to perform & an effective workout that helps tone your thighs, legs and hips.

Benefits of Jump Squats Exercise: The squat jump exercise routine helps in weight loss, increases legs strength, assist in building muscles and aids in improving both – upper & lower body strength.

Instructions To Perform Squat Jumps Exercise:

• Perform a normal body weight squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor).
• Jump up immediately at the bottom of the squat and extend your arms overhead. Aim for 10-15 reps.

Know more about Squat Jump by clicking here.

SKATERS LUNGE

Be it basic skater lunges or advance skater lunge workout, this exercise assist in increasing muscle tissues and improves your core muscle strength.

Benefits of Skater Lunges Exercise: The skater lunge workout is an extremely rewarding workout that engages the muscles in the back & abdominal, helps improve your posture & stability and improves knee & hips flexibility.

Instructions To Perform Skaters Lunge Exercise:

• Begin with your legs a bit wider than shoulder-width apart, toes pointing forward.
• Lowering into an athletic stance, slide to the left into a side lunge with your hands on the left knee.
• Then move quickly over to the right side, repeating the motion. Go back and forth for 45-60 seconds like you’re skating on a thin ice. (Lose the kicks and go socks-only to help you slide!)

Click here for more information on Skater’s Lunge.

Riding A Bicycle

• In week 4, you can increase the duration for riding a bicycle by 05 minutes, making it 25 minutes a day.

Sun Salutations

• In week 4, you can increase the counts of sun salutations by 10, making it 40 counts a day.

#WEEK 5

1. Yoga

SEATED WIDE ANGLE POSE YOGA

Sanskrit Name: Upavistha Konasana

Upavistha Konasana Yoga Pose Benefits: This stress release yoga pose stretches your feet while relaxing your entire body and calming your mind.

Instructions To Perform Upavistha Konasana Yoga Pose:

• Sitting with your legs spread wide apart, place a pillow horizontally in front of your torso.
• Inhale, sit up as tall as possible. Exhale, begin to fold forward from the hips, walking your hands out in front of you until your upper body comes to rest on the pillow.
• If sitting up tall or folding forward causes you to round the spine at all, take a soft bend to both knees.
• Rest, breathing deeply on the pillow for 10 rounds of breath. Inhale to rise back up to seated.

LOCUST POSE YOGA

Sanskrit Name: Salabhasana

Salabhasana Yoga Pose Benefits: The locust pose yoga stretches your arms, your shoulders and your back.

Instructions To Perform Salabhasana Yoga Pose:

• Lie down on your stomach with a pillow supporting your hips and belly.
• Gazing down and keeping the back of the neck long, interlace your fingers behind the small of your back.
• Inhale, extend the arms behind you, lifting the hands towards the ceiling and pressing the tops of your toes into the mattress.
• Exhale, try to hold that height. Inhale again, lifting the chest and head, with gaze forward and back of neck neutral. Exhale, hold this position.
• Continue to lengthen the body and open the heart for 10 rounds of breath. On an exhalation, lower back down to the bed, releasing your hands by your side.

SUPINE SPINAL TWIST YOGA POSE

Sanskrit Name: Jathara Parivartanasana

Jathara Parivartanasana Yoga Pose Benefits: The supine spinal twist yoga pose releases tension from your lower back, making you feel a lot calmer.

Instructions To Perform Jathara Parivartanasana Yoga Pose:

• Lay down on your back supported by the pillow and gently guide your knees together using your hands.
• Bring your knees over to the left with arms out by your side, palms facing up.
• Imagine your breath like a wave rippling through your spine, releasing tension with each exhale.
• Stay here for a minute and then switch to the other side.
• Each of this pose can be repeated in a set of 3 with 10 counts.

2. Exercise

CARDIO KICKBOXING WORKOUT

Cardio kickboxing exercise is an intensive workout, which will tire you and eventually help you be fitter and sane. You can practice cardio kickboxing workout for 10 minutes a day, that should be enough.

To know the health benefits of Kickboxing training, go here!

Swimming

Swimming will not just get you a toned body, but it’s super relaxing too. Especially in the summer. It’s okay if you cannot swim, you can just go for a dip, read a book while sitting on a water chair. Do all the fun things you can think of to get over stress with simple swimming exercises and workouts.

You may have heard of water aerobics, they are trending these days. Moreover, the more fun you have, the better for the de-stressing journey.

Riding A Bicycle

• In week 5, you can increase the duration for riding a bicycle by 05 minutes, making it 30 minutes a day.

Sun Salutations

• In week 5, you can increase the counts of sun salutations by 10, making it 50 counts a day.

#WEEK 6

1. Yoga

CAMEL POSE YOGA

Sanskrit Name: Ustrasana

Ustrasana Yoga Pose Benefits: The camel pose yoga helps in relaxing your spine, strengthens your arms and legs and relaxes your neck.

Instructions To Perform Ustrasana Yoga Pose:

• Kneel while supporting your body on your toes gradually lean backwards, after fixing your arms behind you, with your palms to the ground, fingers pointed outward and thumbs toward your toes.
• Keeping your arms straight, slowly lift your hips while inhaling.
• Push your body above the waist slowly outward and upward, throwing your neck downward.
• Return to a kneeling position while exhaling.

Click here for more information on Camel Pose.

RECLINED BOUND ANGLE POSE YOGA

Sanskrit Name: Supta Baddha Konasana

Supta Baddha Konasana Yoga Pose Benefits: This yoga pose for stress relief helps in stretching and relaxing your lower body.

Instructions To Perform Supta Baddha Konasana Yoga Pose:

• With your seat on the bed and your back lying on the pillow lengthwise, bring the soles of your feet together as the knees naturally drop out towards the side.
• Restfully, recline with each exhale in towards the pillow and the earth.
• Stay here for at least two minutes, sinking deeply into this very supported inner hip opener.

LEGS UP THE WALL YOGA POSE

Sanskrit Name: Viparita Karani

Viparita Karani Yoga Pose Benefits: The legs up the wall yoga pose strengthens your lower back while relaxing your upper body.

Instructions To Perform Viparita Karani Yoga Pose:

• Set your pillow up against the wall or headboard at the top of your bed and lay on top of the pillow with your sit bones on the headboard or wall.
• Extend your legs up towards the ceiling, keeping the heels stacked over the hips, and rest your head and shoulders against the mattress.
• The arms can extend by your side, palms facing up to receive the restorative energy that flows into your body with the breath.
• This restorative inversion is great if you spend a lot of time on your feet.
• Your circulation will improve, creating a soothing, healing effect on almost every system in your body.
• Stay here breathing deeply for 2-3 minutes. To come out, bend your knees and roll to one side.

CORPSE POSE YOGA

Sanskrit Name: Savasana

Savasana Yoga Pose Benefits: The corpse pose in yoga helps in relaxing and calming your entire body from outside, as well as inside.

Instructions To Perform Savasana Yoga Pose:

• Keep the pillow under your spine, extending your legs out in front of you.
• Take your left hand to your heart, the right hand on your belly.
• Take three rounds of regular, deep breathing.
• To begin the breath-work, inhale to the count of four, hold the breath for the count of seven, then exhale to the count of eight. Repeat four times. You can practice the corpse pose every week after you’re done practising the rest of the yoga poses.
• Each of this pose can be repeated in a set of 3 with 10 counts.

2. Exercise

Zumba

Zumba is a type of dance form which has been trending a lot these days.The Zumba dance workout is done for a specific duration and you can either do it at home or at a gym.

Zumba Fitness Benefits: The Zumba workout provides a full body exercise. It is especially a good exercise for weight loss and helps you improve your cardiovascular respiratory system.

You can practice different dance forms other than Zumba, such as Salsa, Ballet, or Bharatnatyam. Do anything that will sail your boat!

HULA HOOP EXERCISE

Hula hooping is the most fun and light exercise you can indulge in. It’s fun to do when you know how to do it. But, it’s even better if you don’t. The process of learning the hula hoop workout is so much more fun.

Hula Hoop Exercise Benefits: Like Zumba, the hula hoop exercise also provides you with a full body workout and helps strengthen your spine. Hooping is also an intensive workout and as such, it helps make your heart healthier as well as helps burn calories.

So, guys start hopping around. Do it with friends and family, make some videos, save those memories for the rough days.

Riding A Bicycle

• Since week 6, you can continue riding the bicycle for 30 minutes, as it is an ideal time for cardio exercises per day.

Sun Salutations

• In week 6, you can increase the counts of sun salutations by 10, making it 60 counts a day. You can keep increasing the counts per week by 10, until you reach 100. Once you reach 100, you can continue with 100 counts per day.

#Final Conclusion

Here we have completed our six weeks session of De-stressing your Life. Follow these yoga postures for stress relief and routines religiously and notice the change!

If you have any suggestions and opinions please let us know in the comment section below.

Also, as a certified fitness trainer, I offer a range of personalized health and fitness training that can help you improve your fitness level. I help devise different workout routines based on individual needs. Plus, I also provide additional services which include kickboxing, power yoga, diet and nutrition, and muscle rehabilitation.

If you are in need of any of the above-stated health and fitness service, kindly contact me for further details.