Yoga can bring harmony to the body, mind and soul, if performed regularly. Apart from improving breathwork, holistic yoga practise can help to heal a person from a variety of health issues. While the best time to do yoga is early in the morning, some people even perform yoga after dinner, before hitting the bed. Yoga after dinner can help in better digestion, ease bloating and also improves sleep quality.
Health Shots got in touch with yoga expert Abhishek Otwal of Abhishek’s Ashtanga Yoga, to get deeper insights into doing yoga asanas after dinner.
Easy yoga asanas to perform after dinner
Before we tell you about some of the best yoga asanas after dinner, let us give you a word of caution. A normal yoga session involves a mix of stretching, strength and flexibility-related exercises that can hamper your digestion process at night. It is because when we eat, our food gets broken down because of the digestive enzymes that get secreted in the gut. So, you have to be cautious while choosing yoga asanas at night because a strenuous session can bring more harm than good to your gut.
As per the expert, people should divide their yoga practise after dinner into two categories – immediately after dinner and three hours post-dinner. This will require you to eat a timely meal – around 7 pm – everyday.
Yoga asanas to do immediately after dinner
1. Vajrasana (Thunderbolt pose)
Practising this asana after dinner can help improve digestion by increasing blood circulation around the abdomen.
How to perform Vajrasana?
• Start by sitting straight with your spine and legs.
• Fold the right leg and place it under the right buttock, and the left leg under the left buttock.
• Place the feet in such a way so that the big toes touch each other, and keep hands on respective knees with your spine straight.
• Maintain this position for 3-10 breaths.
Yoga asanas to do three hours after dinner
After allowing some time for digestion, you can practice the following relaxing supine asanas.
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
This asana helps to open the hips and promote relaxation.
How to perform?
• Begin by lying on your back and moving your feet towards your hips.
• As you exhale, bring your knees down towards the ground.
• You can bring your hands down towards your knees and press your legs when you are ready to release.
Also read: Bedtime yoga: Here’s how to relax for a good night’s sleep
3. Ananda Balasana (Happy Baby Pose)
This asana releases tension in the hips and stretches the lower back.
How to perform?
• Lie down on your back and come into a happy baby pose by holding the outer edges of your feet and start to press down.
• Your knees should go down towards your armpits and the floor.
• Try to push your tailbone towards the floor.
• If you feel some stiffness, you can also move from side to side.
4. Viparita Karani (Legs Up the Wall Pose)
Placing your legs up against a wall in this asana can aid in relaxation and improve circulation some hours after dinner.
How to perform?
• Find a wall and set down your mat. Make sure your hips are pushed against the wall.
• Lie down, and gently swing the legs up, making sure both hips are pushed against the wall.
• Stay there for 3-5 minutes, breathing in a relaxed manner.
5. Setu Bandhasana (Bridge Pose)
This yoga asana stretches the spine and opens the chest, promoting relaxation.
How to perform?
• Lie flat on your back
• Bend your knees, and place them closely with hip distance.
• Start by rolling your shoulders under.
• Press your arms and feet down to lift your hips into the bridge pose.
• As you hold, you can place your hands under your tailbone, and engage the muscles in your legs.
• To release, unwind your hands and relax back.
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