Yoga poses after dinner improve sleep quality significantly.
Yoga, known as a holistic practise, offers numerous benefits beyond just physical exercise. It has the power to improve both mental and physical well-being, ultimately leading to a better quality of life. By incorporating yoga into one’s daily routine, individuals can experience increased productivity, improved sleep, enhanced confidence, and a positive outlook on life. Furthermore, the long-term practise of yoga can be beneficial in managing chronic diseases such as diabetes, hypertension, fatty liver, and arthritis. It serves as an excellent practise to start the day with, boosting alertness and energy levels, and can also be beneficial before bedtime, promoting restful sleep and aiding in digestion.
Dr. Hansaji Yogendra, Director of The Yoga Institute, emphasises the manifold health benefits of consistent yoga practise. Specific yoga poses performed after a meal are known to induce mental relaxation, alleviate bodily fatigue, and aid in digestion. Some poses improve blood circulation, oxygenation, and digestive processes, ensuring better sleep. For individuals experiencing post-dinner bloating or discomfort, Dr. Hansaji Yogendra recommends three specific yoga poses that can lighten the load on the stomach during sleep, promoting restful sleep and overall well-being.
The first pose, “Vajrasana,” stimulates blood circulation in the abdominal region, facilitating digestion and providing relief from lumbar back pain. This pose calms the mind and relaxes nerves, promoting restful sleep. The second pose, “Yashtikasana,” offers a stretch to the spine, relieves back pain, and helps alleviate muscle stiffness, contributing to better sleep quality. Practising this pose before bedtime aids in de-stressing. The third pose, “Dradhasana” involves breathing through the left nostril, known as the Chandra nadi, which pacifies the body and mind. This pose facilitates good sleep by encouraging the flow of prana through the “Chandra nadi,” making it a comfortable posture for deep relaxation at night.
Dr. Hansaji Yogendra suggests incorporating these yoga poses into the evening routine, particularly after dinner, to attain comfort and experience blissful sleep. While Vajrasana can be practised immediately after dinner, the other two poses should be practised at least one hour after dinner. These poses provide gastrointestinal benefits, alleviate bloating, aid digestion, and rejuvenate the body. By integrating these postures into the post-dinner regimen, individuals can witness the transformative effects firsthand and enjoy the profound benefits of yoga.
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