What are the weight loss exercises of yoga before bedtime

The main weight loss exercises of yoga before bedtime include cat and cow style, baby style, supine spinal torsion, bridge style, sitting posture forward bending, etc. These actions help to relax the body and mind, promote blood circulation, and burn calories, making them suitable to perform before bedtime.

1. Cat Cow Style

The cat cow style helps relax the back muscles through spinal flexion and extension activities, while also slightly stimulating the abdominal core muscle group. Kneeling position with both hands and knees on the ground, lift your head and lower your waist when inhaling, arch your back and lower your head when exhaling, repeat 5-8 times. This action can improve spinal flexibility and promote gastrointestinal peristalsis, but caution should be exercised for patients with lumbar disc herniation.

2. Baby pose

Baby pose is a classic relaxation posture, where the upper body is tilted forward and pressed against the ground after kneeling, and the arms are extended forward. Maintaining deep and long breathing for 3-5 minutes can relieve shoulder and neck pressure and reduce abdominal fat accumulation. hypertensive patients should raise their heads during exercise to avoid prolonged bending and dizziness.

3. Lie flat and bend your knees to one side, then twist your arms to the ground and hold for 1-2 minutes before changing sides. This action can massage internal organs and accelerate fat metabolism in the waist. Pay attention to keeping your shoulders as close to the ground as possible when twisting, and reduce the twisting amplitude for those with narrow spinal canal.

4. Bridge

Lie down, bend your knees, and lift your hips to form a bridge shape, tightening the muscles behind your hips and thighs. After holding for 30 seconds, slowly lower and repeat 3-5 times. Bridge type can activate lower limb muscle groups to burn calories, but patients with cervical spondylosis need to avoid excessive head tilt back.

5. Bending forward while sitting

Stand upright with legs straight, fold the upper body forward, and grab the soles of the feet or calves with both hands. Maintaining it for 1-2 minutes can help stretch the hamstring muscles and reduce thigh fat. Patients with lumbar spondylolisthesis need to practice by raising their hips to avoid compensatory force from the waist.

Bedtime yoga should be performed one hour after eating, with each movement maintaining even breathing without holding your breath. It is recommended to enhance the effect with abdominal breathing and replenish water appropriately after practice. Long term persistence can improve sleep quality, and combined with dietary control, it can achieve a gradual weight loss effect. If there is joint pain or dizziness, it should be stopped immediately, and women during menstruation should avoid standing upright.