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5 yoga poses to do before bed

5 yoga poses to do before bed

If you’re a working woman, we know the struggle you make to keep your life in order while juggling responsibilities. With overly busy schedules, your diet and fitness regimen can be thrown away. In that case, consider doing yoga for weight loss before bed.

As we know, there are many flow asanas and vinyasas that one can do to lose weight while practicing yoga, but there are limited ones that you can do at night before going to sleep, as you don’t want to disturb your sleep, au contraire you’ would like to improve it. it. Sleep is a very essential part of our lives, and yoga has placed immense emphasis on regulating our cycles, digestion, and our hormones. Sleep can, in turn, lead to even more sustained weight loss. So let’s get down to business.

Celebrity yoga expert and founder of community wellness space Moon Village – Samiksha Shetty spoke to Healthshots about effective weight-loss yoga asanas to do at night without disturbing your sleep cycle.

Give yoga for weight loss a try by doing these poses before bed:

1. Cat Cow Pose (Vyaghra Shwasa)

With slow synchronized breathing, this asana helps relieve tension in the muscles of the spine, back and neck. It helps in creating mobility in your spine and relaxes and eases the whole body.

yoga for spineThe Cat Cow Pose is the perfect yoga for weight loss! Image Courtesy: Shutterstock

Here’s how to do this yoga for weight loss:

* Start with your hands and knees on the floor. Keep your palms shoulder-width apart with your wrist just below your shoulders and keep your knees hip-width apart. Start by keeping your spine in a neutral position.

* Inhale – roll your shoulder blades back, lifting your head and arching your back.

* Exhale, around the back pulling the naval in the spine. Tuck your chin towards your chest. Continue this fluid movement and connect your breath to each movement.

* Repeat this for 10 breaths.

2. Butterfly Pose (Baddha Konasana)

Baddha Konasana or the Butterfly Pose is a simple yoga pose that works wonderfully to treat PCOS naturally. This pose also helps relieve cramping and back pain during menstruation and pregnancy. This is an effective yoga for weight loss, relieving stiffness in ankles, knees. It helps in opening the hips and improves hip mobility. It also helps to give good emotional release.

butterfly poseThe butterfly pose, an integral part of yoga, can help you burn fat before bed. Image Courtesy: Shutterstock

Here’s how to do this yoga for weight loss:


* Start by sitting on the floor with your legs stretched out in front of you and your spine straight.
* Now, bring the soles of your feet together, bending your knees to the side.
* Place your feet in front of your pelvis, around a fist distance from your groin.
* Now, take a deep breath and press your thighs and knees towards the floor, applying light pressure.
* In a slow, controlled motion, start flapping both legs from your hips like the wings of a butterfly for about 60 seconds and then release.


* Once you get into the position with your feet pressed together, hold your feet with your hands and spread your feet like a book towards the ceiling.
* Inhale deeply and as you exhale, lean forward bringing your chin or forehead towards the mat.
* Hold for 30 to 60 seconds and then on the next inhalation come back.


Supta Baddha Konasana (For this you need to lie on the floor with your legs in the same position).

3. Spine Twist Pose (Ardha Matsyendrasana)

Regular practice of this asana improves pelvic and waist circulation and helps with weight loss. It also helps in preventing menstrual disorders and is good for your reproductive organs. This asana helps relieve any stiffness and improves the flexibility of the spine.

Here’s how to do this asana for weight loss:

* Start by sitting on the floor with your legs stretched out in front of you and your spine straight. Bend both legs towards the knees.

* Place your left heel under your right hip and pass your right leg over your left knee, placing your right foot on the left side of your left knee.
* Inhale, pulling in the abdomen and straightening the spine.
* Exhale and twist to the right.
* Place your right hand behind you on the floor for support and place your left hand on your right leg, aligning your armpit with your knee and try to hold your right foot.
* Look over your right shoulder. Hold for 30 to 60 seconds. With each exhalation, try to go deeper into the twist.

4. Bridge Pose (Setu Bandhasana)

This basic but beautiful asana opens your hips, creates a new awareness in your
lower body, tones and strengthens the back, glutes, quadriceps and hamstrings.

hip bridge exerciseDon’t forget to engage your core when performing the bridge pose. Image Courtesy: Shutterstock

Here’s how to do this yoga for weight loss:

* Start by lying on the mat on your back. Bend your legs from the knees and place your feet hip-width apart.
* Inhale lift your hips to the ceiling pushing your feet. Exhale slowly with control and drop your hips back to the floor.
* Repeat this movement for 10 times and then hold for 1 minute.

5. Child’s pose (Balasana)

This is one of the vital yoga poses that brings relaxation by calming the central nervous system. It also helps with weight loss by releasing lower back tension. It helps relieve menstrual cramps and PMS symptoms and normalizes blood flow throughout the body.

yoga poses to regain flexibilityChild pose can keep your mind calm and burn fat before bed. Image Courtesy: Shutterstock

Here’s how to do this yoga for weight loss:

* Kneel on the yoga mat and sit back on your heels, keeping your knees hip-width apart.
* Now, lean forward from the waist and lower your head to touch the floor. Lay your torso between your thighs.
*Place your hands on the floor beside your torso and relax your shoulders toward the floor.
* Rest in this pose for 30 seconds to 1 minute.