5 yoga positions that help fight insomnia

Apr 27, 2015 | | Say something

5 yoga positions that help fight insomnia ; sleep disorder

Insomnia can be caused due to various reasons. It could be due to excessive consumption of caffeine or due to oversleeping during the day. It can also be due to stress or because of watching too much television (especially comedy and horror) before falling asleep that can make the mind too active. Beat the monster of insomnia – try these tips for better sleep . To help combat these conditions, we talked to psychological counselor and trainer personalized yoga, Amulya R. ‘Yoga prescribes some asanas as bending and lying poses to help a dream to forward. Besides just lie in bed and trying to extend your exhale while focusing entirely his mind on breathing, it can also be very soporific. “

read more about causes, symptoms, diagnosis and treatment . insomnia

How does it work?

According Amulya, ‘The action exhalation of breath, when extended, tends to activate the parasympathetic nervous system in the body. This system is the counterpart of the sympathetic nervous system. It is this component that helps bring the body into the “sleep mode”, in contrast to the sympathetic nervous system, which helps prepare the body for “fight or flight”. By activating the parasympathetic nervous system, which we are pushing the body in its relaxing and self-healing mode -. Both these activities are typically made while sleeping ‘

poses yoga for better sleep

Paschimottanasana

The point of this asana is to relax, not to emphasize that out, so take it easy. You may not be able to touch your toes immediately you know that it will improve over time.

  • Sit on the floor with legs stretched out.
  • Now raise your arms above your head and slowly leans forward.
  • Try to touch your toes with your fingers and head to his knee.
  • exhaling when bending forward, hold your breath and then breathe on his way up.
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Uttanasana

This position helps the blood to the head, helping your body switch sympathy for the system parasympathetic nervous, which helps to relax.

  • Stand up straight; raise your hands from the front top of your head as you inhale slowly.
  • Double forward completely, pushing the buttocks back until your hands touch the floor and forehead touch the knees.
  • If you can not fold completely, or are uncomfortable with the stretch in the hamstrings, bend your knees slightly. Remain in this position until you feel comfortable.
  • To return back to the standing position, while inhaling slowly bring your arms above your head, raising your upper body. Then, as you exhale you bring the arms down from the front of the face. Do not shake up. Remember to get up from the hips, without straining muscles.

Apanasana

This is a great pose for back and relax tense neck muscles and thighs.

  • Lie on your back and place your palms on your knees.
  • As you exhale, pull your legs to your chest gently. Allow your legs move with the strength of her thighs instead of using your arms to pull them excessively.
  • When inhaled, loosen your grip, allowing your legs to move completely away from your abdomen. (Do this for a few breaths at your own pace. Lead breathing movement)
  • Hold this position for some time. Close your eyes, and if your mind is not at rest try counting your breaths. (This helps reign in the mind and helps to calm down)
  • When you feel calm, slowly lower your legs to the floor and relax.
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Supta Baddakonasana

This asana helps your body and mind relax, but also extends to the muscles legs and back.

  • Lie down on the floor next to slowly bend your knees and bring your heels toward your buttocks.
  • By slowly inhale, open your knees they move toward the floor and raise your arms above your head and rest on the floor. You can take some long breaths in this position.
  • to return to the starting position, bring your hands back to the normal position, slowly pull your knees together, and then extend your legs so they are once again in the lying position.
  • stand up, turn around to his left hand, and use your hands to get up.

Shavasana

  • In this pose just lying on your back.
  • Place your palms next to your body, palms facing up.
  • is completely still and extend their breaths.

Read on to learn more about reading right way to do shavasana .

Who can do these poses?

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“Anyone who is a pretty healthy person can practice these asanas , depending on their capacity. However, there are some people who should not try. People with conditions such as spondylosis sometimes can cause vertigo and people with high blood pressure feel should not do the bending forward asanas . Anyone problems with his spine , conditions like lordosis are also recommended scoliosis kyphosis , etc., not to try these positions without the supervision of a trained yoga teacher. In addition, these asanas are meant to be relaxing and therefore should not be done too hard. If you feel pain or discomfort when doing any of these asanas , which is an indication that something is not right and it is necessary to consult a yoga trainer before continuing, “Amulya added.

“While a yoga practice evening / night of calm will help relax the mind of the individual, depending on what may be the cause of insomnia in one person -. only yoga can help not always is important to remember that a yoga practice should be designed by a trained so it can be beneficial to an individual instructor. Just doing a sequence of asanas without understanding the order in which they should do, or what changes should be made to each individual can end up doing more harm than good Do you have trouble sleeping Get help with these expert tips

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