Yoga balances body, mind, & spirit, thus give good result for sleep disorders such as insomnia by calming the nervous system.
If you are new to yoga want to practice yoga with maximum benefit and without yoga injury, then we advise you to read. Yoga tips for beginners, Yoga safety tips to avoid yoga injury & Benefits of yoga pose.
Start Yoga session with Warm-up: Most of the Yoga Masters insisted not to practice yoga poses straight away, instead they emphasized to do some warm-up exercises before yoga session.
Yoga sleep therapy
Yoga is beneficial for your sleep in various ways. Asanas, pranayama, yoga-nidra are the helpful tools in your efforts to reestablish a restful night’s sleep.
Besides the above-mentioned asana and pranayama, practice of yoga nidra and meditation gives the best result.
Tadasana yoga sleep therapy
The Mountain Pose: The Sanskrit word tada means mountain. This posture otherwise called 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.
Tadasana step by step procedure
- 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 your weight evenly on both feet.
- Inhale through the nostrils, lift the buttocks off the legs arching the back, thrusting the abdomen forward, and tilt the head as far back as possible.
Many common ailments and discomforts can trace to poor posture. If the spine is not properly aligning or have, tightness or stiffness in the back may cause 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 help to re-train the body to stand correctly and reverse the negative effects of poor posture.
Salabhasana yoga sleep therapy (Locust pose)
To perform this asana successfully, concentrate on every muscle being an exercise, try to remain relaxed.
Salabhasana step-by-step procedure
- Lie faces 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. Stretch the neck by pushing the chin as forward as possible, so that it can rest on the mat. Breathe 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, 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 sleep therapy (Cobra Posture)
It is a popular asana, and it is always a practice as the first in a series of backward bending movements. In this asana, the spine is arched backward gently promoting flexibility.
Bhujangasana step-by-step procedure
- 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 breathes and retains in the same position for about six 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 sleep yoga therapy (Blissful Relaxation)
First, lie on your back with hands a little apart from the body with palms upward and with feet a little 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 feel that you are floating in the "blue sky.” Enjoy this "blissful relaxation" technique (Shiv Asana) for five or ten minutes.
Finish Yoga session with Savasana: well-experienced Yoga Guru’s always end a yoga session with a totally relaxing yoga pose called as “Savasana”; it helps to gain the most from the yoga poses you have just done. Furthermore, make you more relaxed, very simple asana but very difficult to attain perfection.
Are yoga’s safe? Yoga has well been tolerating in studies, with few side effects reported in healthy people. Yoga poses that put pressure on the uterus, such as an abdominal exercise, should avoid during pregnancy. People with disc disease, fragile or atherosclerotic neck arteries, 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 avoid in people with heart or lung disease.