No Sleep? Insomnia? Need a Cure? Do Yoga!

Many people in the current world suffer due to no sleep or less sleep. This creates lot of stress in the mind and impacts the rest of the day. The sleepless state also creates anxiety in the mind, which turns into stress and impacts relationships as well.

What can be the cure? There are quite a number of Do's and Don'ts for individuals who suffer from this disease. Few of them are:

Do's:

1. Regular exercise - walk at least 15 to 20 minutes daily;


2. Go to bed early - will be difficult for the first few days, but once you start doing it for 3 weeks, it would become a habit;


3. Site silently for 10-15 minutes in a calm place .

Don'ts:

1. Do not take coffee/tea before bed;


2. Do not take bath, especially in hot water;


3. Do not read books, especially thriller or horror;


4. Do not watch movies related to action, thriller or horror;


5. Do not go for any argument with anybody.

• As far as Yoga, below asanas should definitely help you in getting out of sleepless problem:

1. KAPALBHATI KRIYA

How to do?

• Sit comfortably in Sukhasana or padmasana;


• Keep your nect straight;


• Place both the hands on the knees in gyan mudra;


• Close your eyes slowly;


• Exhale forcefully through both nostrilss, as you pull your stomach in;


• Don't make any effort to inhale;


• Repeat 45-50 times till you feel tired;


• Keep your body still during the Kriya;


• Incrase the process gradully to 80-100 times.

Benefits:

• Eliminates all toxins from the air passages, thus cleansing body and mind and ensuring peace of mind.

Caution:

• If you have any heart disease, high blood pressure or hernia, you must breathe out slowly.

2. TADASANA

How to do?

• Stand erect, heels together;


• Place both the hands on your chest, fingers interlocked;


• Stretch your arms forward and slowly raise them upwards, as you breath in;


• Raise your heels, stand on tip toe and stretch your entire body up;


• Stay relaxed;


• Breath normally;


• Stay in this position as long as you can;


• Then slowly brng your hands to the top of the head and rest it there with the fingers still interlocked;


• While brining the hands to the top of the head, lower your heel and touch the ground;


• Repeat this 4 to 5 times.

Benefits:

• Excellent for relieving physical exhaustion; eases all stress off the spine; ankles, knees, thighs, abdomen and shoulders

3. PAWANMUKTASANA

How to do?

• Lie on your back, your legs outstretched;


• Bend both the legs at the knees;


• Bring them towards your chest;


• Exhale and pull the bent legs further towards the chest with your hands, fingers interlocked;


• Lift your head and try to touch your knees with your chin;


• Hold the position as long as you can;


• Breath normally;


• Bring your head back to base position;


• Now turn your feet to the right and the head to the left;


• Bring the feet to the left and turn the head to the right;


• Repeat 3 to 5 times for each side;


• Unlock the hands and stretch our legs and lie on your back;


• Repeat the entire process 3 to 5 times.

Benefits:

• Impacts the entire digestive area, thus curing abdominal disorders like constipation, diabetes, colitis, indigestion and gastric problems, all of which are major problems that cause sleeplessnes.

Caution:

• Those suffering from neckaches or spondylitis should not raise their head in this asana.


• Please consult our yoga guru or apppropriate person before you begin, in case if you are not sure whether you can do this yoga.