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Practicing certain yoga poses after dinner can help promote
relaxation and better sleep. Here are a few gentle poses that you can try:
Child's Pose (Balasana): Begin on your hands and knees, then
sit back on your heels and lower your forehead to the mat. Extend your arms
forward or rest them alongside your body. Breathe deeply and hold the pose for
a few minutes to calm the mind and release tension.
Legs-Up-the-Wall Pose (Viparita Karani): Lie down on your
back and place your legs up against a wall or use a bolster or folded blankets
for support. Rest your arms by your sides, close your eyes, and focus on deep,
slow breathing. This pose helps relax the body and can relieve stress and
fatigue.
Supine Spinal Twist (Supta Matsyendrasana): Lie on your
back, bend your knees, and bring them to your chest. Extend your arms out to
the sides in a T-shape. Lower your knees to one side while keeping your
shoulders grounded. Hold the pose for a few breaths, then repeat on the other
side. This twist helps release tension in the spine and promotes relaxation.
Standing Forward Bend (Uttanasana): Stand with your feet
hip-width apart. Slowly fold forward from the hips, allowing your upper body to
hang relaxed. You can bend your knees slightly if needed. Let your head and
neck relax, and hold the pose for a few breaths. This pose helps calm the mind
and relieve stress.
Corpse Pose (Savasana): Lie on your back with your legs
extended and arms by your sides, palms facing up. Close your eyes and focus on
relaxing each part of your body, from your toes to the top of your head.
Breathe deeply and allow your body to completely relax. Stay in this pose for
several minutes.
Listen to your body and practice these poses
with gentle, relaxed movements. Avoid intense or vigorous yoga poses after
dinner, as they may stimulate the body and make it harder to sleep. Also, try
to allow some time for digestion before practicing yoga after a meal.
