10 Yoga Asanas After Dinner To Reconnect With Your Body and Unwind After a Long Day

Ah, the satisfaction of a delicious dinner. But sometimes, that post-meal contentment can come with a side of sluggishness or even tightness, especially if you've overindulged a bit. While a gentle after-dinner walk is a common solution, there's another practice that can truly elevate your evening routine: yoga after dinner. This blog dives into the world of post-dinner yoga, specifically focusing on 10 yoga asanas after dinner. 

You must immediately be thinking, is yoga good after eating? The answer depends on the intensity of the practice. Strenuous yoga right after a large meal might not be ideal. However, the gentle yoga poses after dinner outlined in this blog focus on mindful movements and stretches, making them perfectly suitable for incorporating into your post-dinner routine.

These restorative yoga poses after dinner are designed to gently stretch and activate your digestive system, promoting better digestion and reducing feelings of discomfort. 

Whether you're looking for yoga after having food to aid in weight loss or simply want to unwind after a long day, these poses offer a holistic approach to well-being. Night yoga after dinner can also be a fantastic way to lull yourself into a peaceful state, promoting better sleep. So, roll out your mat, take a deep breath, and join us as we explore the best yoga asanas after dinner to reconnect with your body! Keep reading. 

Table Of Contents 

1. Is It Reasonable To Do Yoga After Dinner? 

2. 10 Yoga Asanas After Dinner 

3. What Is The Best Exercise After Dinner? 

4. The Final Say 

5. FAQs 

6. References 

Is It Reasonable To Do Yoga After Dinner? 

It's generally not recommended to practice yoga asanas immediately after dinner. You should wait at least 2–3 hours after a large meal, and if you have eaten a light snack, you can wait an hour. Overall, practising yoga on an empty stomach, first thing in the morning, or at least 4 hours after eating, is best.    

If you want to do yoga after eating, you can try light practices after 2 hours or relaxation techniques and pranayama. You can also try eating something small and easily digestible energy boosting foods and drinks like banana or fruit milkshakes an hour or two before class. This should give you the energy you need to practice.   

You should also avoid showering, drinking water, or eating food for 30 minutes after doing yoga. Now, let’s look at the 10 yoga asanas after dinner that you can perform under the guidance of a yoga guide. 

Also Read: Yoga Poses for Flexibility Enhancement & Empower  

10 Yoga Asanas After Dinner 

According to experts, it is recommended to divide your yoga practice after dinner into two categories: one immediately after dinner and the other around three hours post-dinner. To achieve this, you must have a timely meal at around 7 pm daily. Here are the top 10 yoga asanas after dinner: 

1. Vajrasana (Thunderbolt Pose) 

Among the 10 yoga asanas after dinner, practising this asana helps improve your digestion by increasing blood circulation around the abdomen. 
 

Instructions 

• To begin, sit upright so that your legs and spine are straight. 
• Tuck the left leg beneath the left buttock and fold the right leg under the right buttock. 
• With your back straight and your hands resting on your respective knees, position your feet so that your big toes contact. 
• Hold this posture for three to ten breaths.  

2. Supta Baddha Konasana (Reclining Bound Angle Pose) 

This pose on the list of 10 yoga asanas after dinner is designed to open the hips and promote relaxation. 

Instructions 

• Start on your back, and then bring your feet up to your hips. 
• Lower your knees toward the floor as you release your breath. 
• When you are ready to let go, you can push your legs and bring your hands down to your knees.  

3. Ananda Balasana (Happy Baby Pose) 

Another on the list of 10 yoga asanas after dinner is the Ananda Balasna pose. This pose helps to release tension in the hips while stretching the lower back. 

Instructions 

• Assume a happy baby stance by lying on your back, grasping the outside edges of your feet, and applying pressure. 
• Bend your knees, keeping them parallel to the floor and your armpits. 
• Try to drive your tailbone toward the ground. 
• You can also move side to side if you're feeling stiff.  

4. Viparita Karani (Legs Up The Wall Pose) 

This yoga pose is performed by placing your legs against a wall in this pose, which can aid relaxation and improve circulation several hours after eating. 

Instructions 

• Locate a wall and place your mat there. Ensure that your hips are in contact with the wall. 
• While lying down, gently raise your legs so your hips are pressed up against the wall. 
• Breathe deeply and slowly while you spend three to five minutes there.  

5. Setu Bandhasana (Bridge Pose) 

This yoga position for beginners stretches the spine, opens the chest, and promotes relaxation— making it a great addition to your post-dinner yoga routine.  

Instructions 

• Lay still on your back. 
• Bend your knees and position them near your hips. 
• Roll your shoulders under to begin. 
• Firmly plant your feet and arms to raise your hips into the bridge pose. 
• While holding, you can tuck your hands beneath your tailbone and contract your leg muscles. 
• To relax your back and release, unwind your hands.  

6. Samasthiti (Mountain Pose) 

This is one of the best poses after dinner and can be done on a full stomach.  

Instructions 

• Stand with your feet together, toes touching, and heels slightly apart. 
• Distribute your weight evenly across both feet. 
• Engage your thigh muscles and lift your kneecaps. 
• Tuck your tailbone slightly and draw your abdomen in and up. 
• Roll your shoulders back and down, opening your chest. 
• Let your arms hang naturally by your sides, palms facing inward. 
• Keep your head aligned with your spine, gaze forward, and breathe deeply. 

7. Supta Baddha Konasana (Reclining Bound Angle Pose) 

This pose stretches your inner thighs and knees and improves digestion, boosting the parasympathetic nervous system. It also provides relief from fatigue and insomnia. 

Instructions 

• On the mat, lie flat and upright. 
• To make your feet' soles (bottoms) touch, bend your knees. 
• Do not tense your shoulders around your ears. 
• Hold the posture for a minute or longer while taking calm, deep breaths. 
• Return to your starting position gradually.  

Also Read: Yoga For Stress Management And Its Instant Benefits 

8. Urdhva Prasarita Padasana (Upward Extended Feet Pose) 

Doing this in asana in fast-moving action works on your lower, middle, and upper abs, making them flatter.  

Instructions 

• Start lying on your back in the Savasana pose. Here, take a few breaths. 
• Take a breath and lift both of your legs to a 90-degree angle. 
• Hold the stance for a few seconds if you like. 
• Exhale, then bend your knees. 
• Perform the flow at least five times.  

9. Marjaryasana-Bitilasana (Seated Cat Cow Pose) 

This pose stimulates organs, including the gastrointestinal tract, and is the best yoga pose after dinner for better sleep. 
 

Instructions 

• Stretch your spine while sitting on the floor with your legs crossed in Sukhasana. 
• Place your hands on your thighs. 
• Open your chest, arch your back, and lift your chin slightly as you inhale. 
• Exhaling, bring your chin up to your chest and round your back. 
• Repeat gradually.  

10. Shavasana (Corpse Pose) 

This is the best yoga after dinner for bestowing oneself with a night of good sleep. Not only does the corpse pose to mark the end of the yoga session, but it also relaxes the body, calms the mind, and enhances concentration and patience while boosting overall mental well-being. 

Instructions 

• Lie down on your back with your spine straight and close your eyes.  
• Relax your body and mind and ponder happy, peaceful thoughts.  
• Take your time while you are in the corpse pose and let go of all worries.  
• Breathe normally while you are in this posture. After 5 minutes, stand up and go off to sleep. 

Also Read: Consider 15 Yoga For Back Pain Relief With The Time Taken To Fix It!  

What Is The Best Exercise After Dinner? 

Here are some of the best yoga after having food, along with the 10 yoga asanas after dinner that you can do after 2-3 hours of eating:  

Also Read: Get Instant Relief With These Top 10 Yoga For Neck And Shoulder Pain  

The Final Say 

In conclusion, incorporating these 10 yoga asanas after dinner into your routine can significantly enhance your evenings. From promoting healthy digestion to fostering relaxation and better sleep, the benefits are plentiful. Remember, listen to your body and choose poses that feel comfortable. With consistent practice, you might be surprised at how a short post-dinner yoga session can transform your evenings, leaving you feeling centred, rejuvenated, and ready to embrace a restful night's sleep. 

FAQs  

1. What are the best yoga poses after eating too much? 

Here are the best post-dinner yoga: 

• Cat Cow Pose 
• Dhanurasana 
• Wind-Relieving Pose 
• Downward Dog Pose 
• Spinal Twist 
• Uttanasana 
• Supine Twist 
• Bridge Pose 

2. Is it OK to do yoga after dinner for weight loss? 

It is a bad idea to practice yoga right after having a meal. For best practice results, you must wait four hours before practising yoga exercises. However, after as little as two hours, you can start with light practices. 

3. What is the best yoga after dinner for digestion? 

Here are the best night yoga after-dinner for better digestion that you can perform: 

• Vajrasana 
• Seated forward bend 
• Shavasana 
• Spinal Twist 
• Ardha Matsyendrasana 
• Downward Dog Pose 
• Bhujangasana 

4. Is yoga good after eating? 

Avoid doing yoga right after eating. Wait for two to three hours following a substantial meal. After doing yoga, wait 30 minutes before showering, sipping water, or eating. 

5. How long to sit in Vajrasana after dinner? 

Keep your eyes closed and focus on your breathing because it promotes blood flow to the abdomen, which facilitates digestion. Sit in Vajrasana for five to ten minutes after dinner to help ease constipation and other digestive problems and ensure you get a good night's sleep. 

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