In today's fitness culture, with the emphasis on gyms and building big muscles, the practice of yoga has often been overshadowed. Yoga offers a holistic approach to wellness, promoting multi-dimensional growth that encompasses physical, mental, and spiritual well-being. Engaging in before-bed yoga poses not only aids in weight loss but also supports better sleep. This article aims to reintroduce the benefits of yoga and guide you through a series of poses to enhance weight loss efforts and promote restful sleep.
Multi-Dimensional Benefits Of Yoga
While gym workouts focus primarily on physical strength and muscle development, yoga offers a broader spectrum of benefits. According to Ashtanga and Hatha Yoga Sadhak, Vadadi Lokesh, "Yoga combines breath control, mindfulness, flexibility, and strength to create a balanced practice that nurtures the body and mind." By incorporating yoga into your routine, you can experience improved physical fitness, reduced stress, enhanced mental clarity, and a greater sense of overall well-being, Lokesh added.
What Should Be The Duration And Frequency Of Poses?
Lokesh said that the duration of each pose can vary depending on your comfort level and experience. It is recommended to hold each pose for about 1-2 minutes, allowing enough time to experience the benefits. As for frequency, aim to practice these before-bed yoga poses at least three times a week to establish a consistent routine, he added.
Also Read: Combining Yoga & Spirituality To Manage Stress, Expert Explains
Things To Keep In Mind Before Performing Asanas
Warm-Up
Before performing before-bed yoga poses, engage in a gentle warm-up to prepare your body. This can include a few rounds of Surya Namaskar or gentle stretching to loosen up the muscles.
Breath Awareness
Lokesh advised focusing on deep, mindful breathing. Connect your breath with each movement, allowing it to guide and support you in each pose.
Comfortable Environment
"Begin by dimming the lights, play soft music, and use props like blankets or bolsters for added support and comfort," Lokesh stated.
Expert Recommended Before Bed Yoga Poses For Weight Loss And Better Sleep
1) Standing Forward Bend (Uttanasana)
Stand tall with feet hip-width apart. Exhale and fold forward, letting your upper body hang down. This asana works your lower body and help stretches the hamstrings, calves, and lower back.
2) Butterfly Pose (Baddha Konasana)
Bring your feet together and sit with your legs bent. Gently press your knees toward the ground, allowing the hips to open. This pose stimulates the abdominal organs, promotes relaxation, and aids digestion.
3) Reclined Spinal Twist (Supta Matsyendrasana)
Start by lying on your back and hug your knees into your chest. Extend your arms out to the sides and gently lower your legs to one side, twisting your spine. This pose releases tension in the back and massages the abdominal organs, aiding digestion.
4) Legs-Up-The-Wall Pose (Viparita Karani)
Lay on your back next to a wall with your legs outstretched Relax your arms by your sides. This gentle inversion improves blood circulation, reduces swelling in the legs, and calms the nervous system.
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5) Corpse Pose (Savasana)
Lie flat on your back with your legs slightly apart and arms relaxed by your sides. Close your eyes and focus on deep, mindful breathing. This final pose allows for the integration of the benefits of your practice and prepares the body for deep relaxation and sleep.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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