5 yoga poses to do before bed

If you’re a working woman, we know the struggle you have to keep your life in order while juggling responsibilities. With overly busy schedules, your diet and exercise regimen can take a hit. In this case, consider doing yoga for weight loss right before bed.

As we know, there are many flow asanas and vinyasas that one can do for weight loss while practicing yoga, but there are few that one can do at night before going to sleep as you do not want to disturb your sleep on the contrary. I would like to improve it. Sleep is a very essential part of our lives, and yoga has emphasized it immensely to regulate our cycles, digestion, and our hormones. Sleep can, in turn, lead to even more sustained weight loss. So let’s get to work.

Famed yoga expert and founder of community wellness space, Moon Village – Samiksha Shetty, spoke to Healthshots about effective yoga asanas for weight loss that can be done at night without disturbing your sleep cycle.

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

1. Cat and Cow Posture (Vyaghra Shwasa)

With slow synchronized breathing, this asana helps relieve tension in the muscles of the spine, back, and neck. It helps create mobility in the spine and relaxes and soothes the entire body.

yoga for the 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 on 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, lift your head and arch your back.

* Exhale, round your back by pulling your navel toward your spine. Tuck your chin toward your chest. Continue this flowing 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 cramps and back pain during menstruation and pregnancy. This is an effective yoga for weight loss, relieving stiff ankles, knees. Helps open up the hips and improves hip mobility. It also helps to give a 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:


* Begin 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 both knees to the side.
* Place your feet in front of your pelvis, a fist’s length from your groin.
* Now take a deep breath and press your thighs and knees towards the floor with gentle pressure.
* Using a slow, controlled movement, start flapping both legs from the hip like butterfly wings for about 60 seconds, then release.


*Once you reach the position with your feet together, hold them with your hands and open them like a book towards the ceiling.
* Take a deep inhalation and as you exhale, lean forward bringing your chin or forehead closer to the mat.
* Hold for 30 to 60 seconds and then on the next inhalation, come back up.


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

3. Spinal Twist Pose (Ardha Matsyendrasana)

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

Here is how to do this asana for weight loss:

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

* Place the left heel under the right hip and bring the right leg over the left knee placing the right foot on the left side of the left knee.
* Inhale, contracting 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 onto 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 yet beautiful asana opens up 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 you do the bridge pose. Image Courtesy: Shutterstock

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

* Begin by lying on the mat on your back. Bend your legs at the knees and place your feet hip-width apart.
* Inhale raise your hips to the ceiling pushing towards your feet. Exhale slowly with control and drop your hips to the ground.
* Repeat this movement 10 times and then keep it like this 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 tension from the lower back. It helps relieve menstrual cramps and PMS symptoms and normalizes blood flow throughout the body.

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

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

* Kneel on the yoga mat and sit on your heels keeping your knees hip-width apart.
* Now, bend forward from the waist and lower your head forward to touch the ground. Lay your torso down between her thighs.
* Place your hands on the floor at the sides of your torso and relax your shoulders towards the floor.
* Rest in this pose for 30 seconds to 1 minute.


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