Do you often feel bloated after dinner? Are you having trouble sleeping? With unhealthy and punctual eating habits we run into trouble with quality sleep. So what can you do to make sure your sleep isn’t disturbed after dinner? There are several effective yoga poses you can do that can give you some time to rest from digestive problems.
Downward Dog Pose
This is one of the most popular yoga poses. This pose can be done at any time of the day. However, this position helps with better bowel movements and impact on the abdomen. Doing this asana is very easy. Place your palm slightly wider than shoulder width apart. Keep your toes squeezed; Proceed to raise your hips. Your chest will move back with your thighs. Knees should be bent. Remember that the hips have to be tall; keeping the base to the ground is not as important as it is. Hold this position for about 10-15 seconds.
Standing Forward Bend Pose
Uttasana, also known as forward bend, is very good for the digestive tract. It helps push food along the way and helps relieve constipation or the feeling of bloating. To do this asana, keep your knees bent and try to reach over your stomach and grab the backs of both knees. Ideally, you should feel a stretch in your hamstrings. If you don’t feel stressed, consider stretching your legs. Hold this position for about 15-20 seconds.
Camel Pose is a yoga pose that helps in efficient digestion after eating and is also a great back exercise. It seems difficult to perform and it has been rumored to have a bad effect on the back. However, studies have proven that Ustrasana not only strengthens back muscles, but also helps alleviate stomach problems and aids digestion.
Dhanurasana, or bow pose, is another great pose for relieving constipation and soothing a flat stomach. It has also been shown to help tone the back and abdomen and contribute to flexibility in the body. It’s a bit complicated to do and doesn’t seem that comfortable. When you reach the final position, hold the pose for 15-20 seconds before releasing.
Balasana, or baby pose, is another pose designed to help clear bloating and relieve indigestion. This is one of the most effective yoga poses after dinner. To do balasana, start from kneeling position, pull your chest in your thighs and keep your forehead on the ground. Keep your arms straight on the side of your body. Breathe slowly and fully. Hold this position for about 10-15 seconds.
Wind Releasing Pose/Wind Removing Pose/Wind Liberating Pose
This pose is designed to help you get rid of bloating by making you relax. So, you have to do this pose on your own. To do this, lie on your back, inhale, and place your right knee against your chest. Start swinging your knees sideways to massage your abdominal organs. Take a few deep breaths, then switch legs and start swinging your right knee.
The sloth’s favorite pose, savasana, is designed to help you improve body processes. It helps you revive by helping you to recover all the energy you have lost while doing all the poses listed above. Getting into position is simple. Lie on your back with your hands on your sides, palms facing the sky, and eyes closed. Hold this position for 15-20 minutes. Close your eyes; Focus on your breathing pattern. This posture is often replaced by Padmasana in meditation. Usually, you should end your yoga session in this pose.
Restorative Bridge Pose (Setu Bandha Sarvangasana)
Backbends are known for their restorative value so why not add a Bridge Pose to your bedtime yoga routine to help you sleep?
The restorative version of the Bridge Pose is considered the best for inducing sleepiness, so use blankets and bolsters to support your body while practicing.
Happy Baby (Ananda Balasana)
Happy Baby is a peaceful bedtime pose that is easy for beginners to master, so ideal if you’re just discovering the benefits of yoga and are hoping for better sleep.
Straps are suggested initially if you struggle to reach your ankles, so make the pose as comfortable for yourself as possible.
Mimicking a happy baby, yogis can hold their feet or ankles to create a pose that offers full body relaxation.
Its stress relieving qualities make the pose ideal for practicing before bed to encourage a good night’s sleep. However the pose should not be practiced by pregnant women.