Sleep therapy by yoga
Yoga
has the ability to balance body, mind & spirit. This believed to
give good result for insomnia, by calming the nervous system. Yoga
benefits your sleep in various ways. Asanas, pranayama, yoga-nidra are the helpful tools in your efforts to reestablish a restful night�s sleep.
Before
applying any alternative medicines therapy, you should be aware that
many of these therapy have not been evaluated in scientific studies.
Often, only limited information is available about their safety and
effectiveness. Each state and each discipline has its own rules about
whether practitioners are required to be professionally licensed. If
you plan to visit a practitioner, it is recommended that you choose one
who is licensed by a recognized national organization and who abides by
the organization's standards. It is always best to speak with your
primary health care provider before starting any new therapeutic
technique.
Yoga sleep therapy
Beside the above mentioned asana and pranayama, practice of yoga nidra and meditation gives the best result.
Tadasana yoga exercise pose for sleep insomnia
The
Mountain Pose: The Sanskrit word tada means mountain. This posture is
also known by the name samasthiti-asana. Sama means unmoved,
equilibrium, and sthiti means standing upright or firmly, abiding,
remaining, thus samasthiti means standing firmly without moving.
- Stand
with both feet touching from the heel to the big toe, keeping the back
straight and the arms pressed slightly against the sides with palms
facing inward.
- Slightly
tighten or flex the muscles in the knees, thighs, stomach and buttocks
maintaining a firm posture. Balance you weight evenly on both feet.
- Inhale
through the nostrils and lift the buttocks off the legs arching the
back and thrusting the abdomen forward and tilt the head as far back as
possible.
Many
common ailments and discomforts can be traced to poor posture. If the
spine is not properly aligned or if there is tightness or stiffness in
the back, the result is often an imbalance in the body. When this
imbalance becomes chronic many kinds of disorders arise in the organs,
glands and nervous system. The proper execution and continual practice
of the tada-asana along with other postures helps to re-train the body
to stand correctly and reverse the negative effects of poor posture.
Salabhasana yoga exercise pose for sleep insomnia
(Locust pose), To perform this asana successfully, concentrate on every muscle being exercised, try to remain relaxed
- Lie
face down with your forehead resting on the mat, your legs out behind
you, the soles of your feet facing upward and your arms by your sides,
palms downwards. Strech your neck, pushing your chin as far forward as
possible, so that it rests on the mat. Brethe out slowly.
- Breathe
in, and leaning slightly on your left arm, contract the muscles in the
small of your back and lift your left leg. It is important to keep your
pelvis on the mat and not to twist it and to keep your left arm from
shoulder to fingertips firmly on the mat. Keep your left leg straight
as you lift it. Hold the position for a few seconds, then lower your
leg as your breathe out. Repeat with the right leg.
Bhujangasana yoga exercise pose for sleep insomnia
(Cobra
Posture), It is a popular asana and it is always practiced as the first
in a series of backward bending movements. In this asana the
spine is arched backward gently promoting flexibility. 
- Lie
straight on your stomach, keeping the palms on the floor below the
shoulder blades and the elbows touching the middle part of the body.
Bend the head and neck backward.
- Inhale and raise the head and chest, above the naval area, upwards. Tighten the legs allover from the waist down to the toes.
- Hold your breathe and retain in the same position for about 6 seconds.
- Exhale
and simultaneously lower the head towards the floor. Relax your body
and rest with your right or left cheek on the floor for about 6
seconds. Now you have completed one round of bhujanga asana.
Do not practice this asana during pregnancy.
Shavasana yoga exercise pose for sleep insomnia
(Blissful
Relaxation), Lie on your back with hands a little apart from the body
with palms upward and with feet a little bit apart. You can use a
pillow under the head if you so desire. Close your eyes, take two or
three deep and long breaths. Feel that you are growing lighter and
lighter and also feel that you are floating in the "blue sky". Enjoy
this "blissful relaxation" technique (Shiv Asana) for five or ten
minutes.
Is yoga safe ?
Yoga
has been well tolerated in studies, with few side effects reported in
healthy people. Yoga poses that put pressure on the uterus, such as
abdominal exercise, should be avoided during pregnancy. People with
disc disease, fragile or atherosclerotic neck arteries, a risk of blood
clots, extremely high or low blood pressure, glaucoma, retinal
detachment, ear problems, severe osteoporosis or cervical spondylitis
should avoid some yoga poses. Certain yoga breathing techniques should
be avoided in people with heart or lung disease.
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