Getting a good night’s sleep is very crucial for our overall health and well-being. If you often find it difficult to unwind and relax after dinner, incorporating some simple yoga poses into your evening routine can make a significant difference. Yoga has been demonstrated to relieve stress, quiet the mind, and induce relaxation, making it a good practise for improving sleep.
This blog will explore seven incredible yoga poses that can be done after dinner to improve your sleep quality.
Child’s Pose (Balasana):
Child’s Pose is a restorative posture that gently stretches the lower back, hips, and thighs, promoting relaxation and releasing tension. To practice this pose, kneel on the floor with your knees hip-width apart. Sit back on your heels and lower your torso forward, resting your forehead on the mat. Extend your arms in front of you or place them alongside your body. Breathe deeply and hold the pose for 1-2 minutes, allowing your body to relax and unwind.
Legs-Up-The-Wall Pose (Viparita Karani):
Legs-Up-The-Wall pose is a gentle inversion that helps to calm the nervous system and relieve fatigue. Lie down on your back and scoot your hips close to a wall. Extend your legs up the wall, keeping them straight or slightly bent. Rest your arms by your sides, close your eyes, and focus on your breath. Stay in this pose for 5-10 minutes, allowing the blood to flow back to your heart and helping you relax.
Seated Forward Bend (Paschimottanasana):
Seated Forward Bend is a seated pose that stretches the entire back of your body, promoting relaxation and soothing the nervous system. Sit on the floor, your legs outstretched in front of you. Inhale deeply, and as you exhale, hinge forward from your hips, reaching for your feet or shins. Keep your spine long and avoid rounding your back. Breathe deeply and hold the pose for 1-2 minutes, gradually releasing any tension.
Supine Spinal Twist (Supta Matsyendrasana):
The Supine Spinal Twist is a gentle twist that helps release tension in the spine and aids in digestion. Lie on your back with your arms stretched to the sides, forming a T shape. Bend your right knee and cross it over your left side, resting it on the floor. Keep your left leg extended, or bend it slightly if needed. Turn your head to the right and gaze towards your right hand. Breathe deeply and hold the pose for 1-2 minutes before switching sides.
Standing Forward Bend (Uttanasana):
Standing Forward Bend is a calming pose that stretches the hamstrings and relieves tension in the back and neck. Standing with your feet hip-width apart, fold forwards from your hips, letting your upper body to hang freely. You can bend your knees slightly if your hamstrings feel tight. Let your head and neck relax completely. Breathe deeply and hold the pose for 1-2 minutes, feeling the release of tension with each exhalation.
- Reclining Bound Angle Pose (Supta Baddha Konasana):
Reclining Bound Angle position is a restorative position that expands the hips and groyne and promotes relaxation and anxiety relief. Lie on your back and bring your foot soles together, allowing your knees to fall open to the sides. Place your hands on your belly or extend them alongside your body. Close your eyes, breathe deeply, and stay in this pose for 3-5 minutes, surrendering to the peacefulness of the posture.
Corpse Pose (Savasana):
Corpse Pose is the ultimate relaxation pose, often practiced at the end of a yoga session or before sleep. Lie flat on your back, arms relaxed by your sides, palms facing up. Close your eyes and allow your body to surrender to the floor completely. Concentrate on your breathing and let go of any stress or ideas.