Do you often feel bloated after dinner? Do you have trouble sleeping? With unhealthy and unhealthy eating habits, we face problems with getting quality sleep.
So what can you do to ensure that your sleep patterns are not disturbed post dinner? There are certain effective yoga poses you can perform that can give you respite from digestive problems.
Want to know what they are? Read this post to find out!
Tip: Before yoga practice, you’d better wear a sports bra.
Let’s take a look at the effective poses of Yoga after dinner:
Descending Dog Pose (Chatuspadasana):
This is one of the most popular yoga poses. This posture can be performed at any time of the day. However, this pose helps the bowel’s best movement and affects the abdomen. Performing this asana is easy. Place your palms a little wider shoulder width apart. Keeping your toes bent in- proceed to lift your hips. Your chest should move back along with your thighs. The knees should be bent. Remember that hips should be high keeping the only grounded isn`t so important. Hold position for about 10-15 seconds. Repeat (1).
Standing forward Bend Pose (Uttanasana):
The uttasana or forward foot flexion pose, is good for the gastrointestinal tract. It helps boost nourishment throughout the tract and helps relieve constipation or the feeling of bloating. To perform this asana, keep your knees bent and try to reach over your stomach and hold the back of both knees. Ideally, you should feel the tension in your tendons. If you don`t experience any tension, consider stretching your legs. Hold this posture for about 15-20 seconds. Repeat (2).
Camel Pose (Ustrasana):
The camel pose is an effective yoga pose for digestion after eating, and is also a great exercise for the back. It seems to be difficult to do, and it has been speculated to adversely affect the return. However, studies have shown that Ustrasana not only strengthens the muscles of the back, but also alleviates stomach problems and helps in digestion (3).
Bow Pose (Dhanurasana):
The Dhanurasana, or bow pose, is another asana that is good for relieving constipation and relieving swollen stomach. It has also been proven to help tone the back, abdomen and contribute to the flexibility of the body. It’s a bit tricky to run and it doesn`t seem all that comfortable. Once you reach the final position, hold the posture for 15-20 seconds before launch (4).
Child’s Pose (balasan):
Balasana, or the child`s pose, is another asana that is designed to help clear swollen belly and relieve indigestion. It is one of the most effective asanas after dinner. To perform balasana, start from a kneeling position and bend your chest on your thighs and keep your forehead on the floor. Keep your arms stretched out next to the body`s. Take some slow, full breaths. Hold this posture for about 10-15 seconds. Repeat (5).
Wind Releasing Pose / Wind Removing Pose / Wind Liberating Pose (Pawanmuktasana):
This posture is designed to help rid you of swelling, making you break the wind. So you should be doing this posture yourself. To run, roll your back, inhale and hold your right knee against your chest. Start swinging your knee from side to side to massage your abdominal organs. Take a few deep breaths and alternate your legs and start swinging your right knee (6).
Corpse Pose (Savasana):
The lazy person’s favorite pose, the savasana, is designed to help you improve bodily processes. It helps you to get revitalized by helping you to recover all the energy that you lost accomplishing all these asanas listed above. Metering position is simple. Lie back, keep your hands at your sides, palms facing the sky and close your eyes. Position hold for 15-20 minutes. Keeping your eyes closed concentrate on your breathing pattern. This posture is often replaced by the Padmasana (seated pose) for meditation. Usually, you should finish your yoga with this pose (7).
Do you have the habit of performing Yoga after dinner for digestion? Remember to share any other poses that you feel are good for digestion. Leave a comment below.