Yoga For Insomnia
Sleep is an indispensable physiological activity that all humans perform to ensure optimal function. Deprivation of sleep can result in a host of problems such as easy fatigability, irritability, and increased susceptibility to a variety of illnesses. In addition, one's inability to sleep soundly for a period between five to eight hours negatively affects the mood, thus one who is short of sleep often look older and feel exhausted all the time.
There are a number of ways by which insomnia can be effectively managed. Medications and therapy are the two most popular means by which insomnia can be treated and for its victims to enjoy a satisfying and restful sleep yet again. Despite their potency in managing insomnia, there are also unwanted side effects from utilizing these techniques.
To ultimately treat insomnia, one needs to utilize a strategy that is effective as well as safe too. This is where alternative and yet highly potent yoga comes in! Inducing sleep, especially when one is tried or stressed is truly difficult to many people. Feelings of anxiety, fear, or any negative thoughts produce intense stress that insomniacs, although physically tired, may not have the ability to sleep. The consequences of insomnia are detrimental to one's health and well being if an individual is suffering from a rather chronic case of sleeplessness. The good news is that insomnia can be treated in the safest and most effective means possible through yoga.
Yoga is typically utilized by individuals who want to stay fit and develop flexibility and strength of core muscle groups. This physical discipline is continuously helping many from feeling and looking healthy through a variety of poses or asanas. Aside from the obvious physical benefits of practicing yoga, there are also healthful benefits which can improve other aspects of people's lives. One great benefit that only a few people know about is that yoga can be used to help insomniacs to relax and experience sleep yet again.
One great advantage of using yoga over other forms of treatment for insomnia is that it has no adverse effects when practiced even on a daily basis. Sleeping pills may surely give you the chance to sleep for a few hours. Overtime, insomniacs become highly dependent on these pills for them to sleep. In addition, there are components found in sleeping pills which are deemed to be harmful and toxic to internal organs as well.
Another great benefit of using yoga as a form of treatment to insomnia is its inexpensive nature. Therapy, especially those facilitated by professionally licensed therapists can reach hundreds of dollars per hour. And in most cases, insomniacs still need to attend several therapies in order to finally sleep soundly again. Yoga on the other hand will only require you to find a rather peaceful and stress-free environment to relax and perform yoga poses. At the least the practice of yoga only means that you need to purchase a mat and comfortable pair of clothes to wear during the class. Just imagine how you can regain your normal life and become productive over again by simply doing the ancient, and yet highly effective discipline of yoga.
When you find yourself tossing and turning in bed, when you are supposed to be sleeping soundly, there are particular yoga guidelines and techniques that will absolutely put your insomnia to sleep.
Before any yoga poses can be performed, you need to calm the mind and relax the body as well. One good thing about yoga is that you do not need to go to the gym or even outside your bedroom to perform poses. The first step that you need to take is to meditate. Since sleeplessness or insomnia is mainly caused by stress, meditation will allow your body and mind to hang loose and breathe normally again.
Find a comfortable seating position on your bed. Stretch and align your spine and rest your thighs and arms against a soft cushion or pillow. Close your eyes and start to breathe in a deep but slow manner. If any thoughts or emotions set in, allow them to simply float away. Do not give the power by simply focusing on the sound of your breathing.
There are many poses or asana that insomniacs can perform within their bedroom. These yoga exercises will not only induce sleep. But develop flexibility and core strength as these are main goals of Yoga practitioners.
Fists of Fire Lunge
You can do this exercise just right beside the bed. Place the right foot forward and the left leg backward thus creating the lunge position. Make sure that your front knee is over the heel area or behind it. The left leg on the other hand should be positioned over the ball of your back foot. Inhale deeply as you raise your arms upwards. While raising your arms, make sure to breathe in and breathe out in a deep and steady manner.
After the first exercise is performed, position yourself in a standing position with feet hip distance apart. Slowly bend both your knees forward while your position your fists into opposite directions. The large muscles in the back region are relaxed as well as the neck and shoulders. This exercise should be done within 15 to 20 breaths.
Plow pose is performed by placing both your arms alongside the length of your body. Gently swing the legs up over the head region. Your toes may touch the ground or otherwise. Make sure to perform one that is relatively easy to execute. Stay in the plow pose position for 10 to 10 breaths. If you still have energy to expend, you may choose to execute a plow position to a standing position using your core muscle group. Gently bend your knees from the ground and all the way up. You may choose to roll back to the plow pose position afterwards.
Other integral yoga exercises and poses which may also induce restful sleep are:
- Legs up the wall
- Core scissors
- Janu front and center
- Core stretch
If you are not familiar with yoga, you may have to start stretching or start with basic yoga poses before moving on to more difficult yoga poses and exercises so you can finally relaxing sleep and a healthier body and mine when you wake up in the morning!
- Yoga for Insomnia Video
- VIDEO - Practicing restorative yoga postures before going to bed can help cure insomnia and give you a good nights sleep. Here are some postures that will calm your nerves and induce deep sleep.
- Yoga Before Bedtime Video
- VIDEO - Here are 6 yoga postures that you can practice in your own bed to help you fall asleep at night. These postures will help relax you, so you can get a good nights sleep.
- Yoga Stretches in Bed Video
- VIDEO - Your bed is a wonderful and comfortable space to practice yoga. Enjoy these head to toe yoga stretches for deep relaxation.
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