Only from 15 – 30 minutes every night before going to bed with basic yoga exercises, you have access to a comprehensive method to maintain health, promote multi-dimensional development including physical and mental. both soul.

Sleep deprivation, stress, and weight anxiety can be a vicious cycle and are very common among adults

Practicing the postures before going to bed will not only help you lose weight, improve some diseases, but also support better sleep.

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If you’re having trouble losing weight and getting enough sleep, try the asanas before bed as the experts recommend.

Experts also say that the duration of each pose can vary depending on the comfort level and experience of the practitioner, so hold each pose for about 1-2 minutes, enough time to experience the benefits. . In terms of frequency, it can be a goal to practice yoga poses before bed at least three times a week to establish a consistent routine.

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By incorporating yoga into your routine, you can improve your physical well-being, reduce stress, become more mentally sharp, and have a greater overall sense of well-being.

To practice the asanas before going to sleep, there are a few small but important factors to keep in mind:

Warm up the body: Before doing yoga poses, do a gentle warm-up to prepare your body. This may include a few rounds of Surya Namaskar or gentle stretching to loosen up the muscles.

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While gym exercises focus mainly on physical strength and muscle development, yoga combines breath control, mindfulness, flexibility, strength.

Breath awareness: Experts recommend focusing on deep breathing and mindfulness. Connect your breath to each movement, allowing it to guide and support you in each pose.

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Yoga exercises always create a balanced exercise to help nourish the body and mind

Comfortable environment: Start by dimming the lights, turning on soft music, and using props like blankets or pillows for extra support and comfort.

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Yoga is proven to help fall asleep faster, sleep better. It also has special poses for weight loss, relaxation, and improved sleep quality

Yoga poses before going to bed to lose weight and sleep better according to the advice of experts include:

1. Standing forward bend (Uttanasana)

Stand tall with your feet hip-width apart. Exhale and bend forward, letting your upper body hang down. This asana works your lower body and helps stretch your hamstrings, calves, and lower back.

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2. Butterfly Pose (Baddha Konasana)

Lie on your back in a comfortable position, with the soles of your feet together, gently pressing your knees down to the side of the bed, allowing your hips to open. This pose stimulates the abdominal organs, promotes relaxation, and aids digestion.

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3. Tilting of the spine (Supta Matsyendrasana)

Start by lying on your back and hug your knees to your chest. Extend your arms to the sides and gently lower your legs to the side, twisting your spine. This pose releases tension in the back and massages the abdominal organs, aiding digestion.

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4. Pose with feet on the wall (Viparita Karani)

Lie on your back next to a wall with your legs wide apart. Relax your arms at 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 on your back with your legs slightly apart and your arms relaxed at your sides. Close your eyes and focus on deep, mindful breathing. This final pose allows to integrate the benefits of your practice, preparing your body for relaxation and deep sleep.

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The tips from health and fitness experts and these simple, easy-to-practice bed yoga exercises are really worth paying attention to, especially for office women who easily fall into overweight. lack of health, endurance…

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Sleep faster, wake up more refreshed in parallel with fat loss, keeping in shape with only quick exercises in bed before sleeping is a yoga advantage over other subjects.

Yoga is a soothing and restorative way to end your day, while helping you calm your mind and body.

By: Do You, Only My Health, Dreams Time

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