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8 Yoga Poses To Do Before You Go to Bed

8 Yoga Poses To Do Before You Go to Bed

The benefits of yoga are well documented. It is not only valuable for your physical body, but it is extremely meditative and therefore, great for your mind as well. In this way you will experience a double benefit from this practice.

No matter what kind of yoga practice you decide to undertake, make sure you do your homework. Determine which poses and positions are right for your body and which are not. There is a ton of information available on the Internet from yogis and other yoga experts that will help you as you invigorate your life with this practice.

I love yoga because it is very challenging physically and mentally. As a professional athlete, I use yoga in the off-season to train my body and mind. I enjoy the physical adversity this practice offers. At times it can be more difficult than any other physical training exercises I have done for my sport.

I mainly utilize a yin yoga practice, especially now while I am in-season. I find it helps me to rehabilitate my body. I try to do two to three sessions of yin yoga stretching per week. I have found it very beneficial to do this practice in the evening before I go to bed. It is a great way to meditate and clear the stress from my body and mind as I detach from the day. I often have my best nights of sleep after a yin yoga session.

The following is a short yin yoga session that should take you approximately 30-40 minutes depending on how long you hold each position. Suggested time lengths are given for each pose, as well as a detailed description of each pose. It is important that you don’t rush into any of these positions. Yoga is about being patient with yourself and where you are with each position. Do not try to force yourself into the position; rather, slowly fall into it. You will gain flexibility for each pose as you hold it for longer stretches of time. As you hold each pose longer and longer, your body will become more flexible. Slowly work your body into each pose.

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1. Nadi Shodhan Pranayama

This is a breathing exercise to help you calm and focus your mind before you begin your practice. Using your thumb and whichever other finger you want (ring, index, etc.), you are going to go through some alternate nostril breathing. Cover one nostril with your thumb while inhaling through the open nostril. Then cover this nostril with your other finger and exhale through the other nostril. Breathe in again, cover, and exhale. Continue until your feel relaxed and ready to practice.

For more guidelines on this pose click here.

2. Child’s Pose

Suggested length 3-5 minutes. Begin by getting into table top position on your hand and knees. Keep your hands and knees about shoulder-width apart. Then you need to bring your big toes together and form a triangle within your knees as you separate them. From this position gently extend your arms in front of you while sitting your rear towards your heels.

For more guidelines on this pose click here.

3. Half Pigeon

Suggested length 3-5 minutes for each leg. I have yet to do a pose that stretches out my hips like Half Pigeon. From the table top pose you are going to lift one leg off the ground (it doesn’t matter which leg you start with) and bring it to the front of your body. The other leg will straighten behind you. The goal is to keep the hip of the front leg on the ground as much as possible. As you position your front knee you can also press into the toes of your back knee in order to position your back leg. Repeat with the other leg.

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This pose takes a lot of practice in order to get a very deep stretch so in the beginning you will want to keep your elbows on the mat. As you gain flexibility you can place your head on the mat and stretch out your back leg behind you.

For more guidelines on this pose click here.

4. Supta Baddha Konasana

Suggested length 3-5 minutes. This pose is a great way to stretch out your groin. Begin by lying on your back with your knee bent. Bring your heels as close to your pelvis as possible with your feet and knees together. When you get into a comfortable position slowly allow your knees to separate and fall to the ground until you feel a stretch on both sides of the groin.

For more guidelines on this pose click here.

5. Caterpillar Pose

Suggested length 3-5 minutes. This is a forward fold in which you straighten your legs as much as possible in front of you and gently bend forward. If your hips are very tight and this isn’t possible, then it is ok for you to keep the slightly bent in front of you. It is also suggested that you sit on something such as a yoga block, blanket, or pillow if you feel tightness in your hips. It is very important that you don’t rush this pose because it can cause a lot of strain on the lower back.

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For more guidelines on this pose click here.

6. Sphinx Posture

Suggested length 3-5 minutes. Being by lying on your stomach with your elbows bent to the side. From this position you gently lift up your torso by pushing your hands against the ground. Make sure your elbows are directly under your shoulders. You should feel slight pressure in your lower back. Relax your shoulders and don’t tense up your back and upper body. Soften everything and stay relaxed.

For more guidelines on this pose click here.

7. Viparita Karani

Suggested length 3-5 minutes. This is a very simple inversion pose that drains lactic acid from the legs. Place your hips on the base of a wall. Then lie flat on your back and raise your legs to the wall overhead. For extra support, use a block, blanket, or pillow underneath your sacrum.

For more guidelines on this pose click here.

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8. Shavasana

Suggested length 10-15 minutes. This is the finishing pose. You need to lie on your back and extend your legs to the ground. Place your arms and hands comfortably at your side. Allow your feet to fall to the side if that is comfortable for you. Stay in this pose for as long as you wish.

For more guidelines on this pose click here.

Featured photo credit: Koreaboo via quietly-image-uploads.s3.amazonaws.com

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Mike Oppland

Mike is the Creator of Carpe Diem Motivation. He aspires to inspire individuals who are seeking a little extra boost in their lives.

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Last Updated on September 29, 2020

Does Keto Weight Loss Diet Plan Actually Work?

Does Keto Weight Loss Diet Plan Actually Work?

In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

What Is the Ketogenic Diet?

The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

Benefits of the Ketogenic Diet

It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

The Physiological Changes Associated with This Diet

What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

What Happens When You Consume Carbs in High Quantities

Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

How It Feels to Follow the Keto Approach

The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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Tips for Successful Weight Loss

When it comes to weight loss tips to remember, this is the most important one:[4]

You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

What Foods Are Allowed to Eat?

If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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What Foods Are Restricted?

Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

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Featured photo credit: Khamkhor via unsplash.com

Reference

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