Sunday, August 18, 2019
Health & Lifestyle

Six Yoga Poses To Combat Insomnia For Sound Sleep | AIB

When people suffer from insomnia or have difficulty falling asleep (due mostly to the stress and anxiety that our lifestyle causes), many people tend to use pills or other chemicals that disrupt the body causing it easier to fall asleep.
In addition to these chemicals that often have side effects, there are also natural methods that help our body to go to sleep and fall asleep.

Six yoga stretches to fall asleep and better sleep:

1. Chandra Bhedana Pranayama (Moonbreaker)

The left nasal orifice is associated with the refreshing energy of our body, while the right nasal orifice associated with the heat energy.
This breathing through the left hole helps to push the stress out of mind. Simultaneously, the breath massages the organs related to the dream causing them to send messages of relaxation to the mind so that it conciliates the dream more easily.

How is it done?
• Sit in a comfortable posture.
• Make the deer seal with the right hand (as in the photo), press the right hole with your thumb and inhale through the left hole.
• Stop pressing the right hole with the thumb, with the ring finger press the left hole, and exhale through the right hole.
• We can do this breathing for 1-3 minutes or until we start to feel calm and relaxed.

2. Padangusthasana (Big Toe Pose)

This posture stimulates the liver and kidneys by activating our parasympathetic nervous system, which is responsible for releasing tension and putting our body to sleep.

How is it done?
• Stand with feet apart at hip height. 
• Slowly and without losing control tilt the upper body forward.
• Grasp the fat fingers of each foot firmly with the index fingers, heart and thumb of each hand.
• Flexing your elbows, pull the upper body down, lowering the head and relaxing head and neck. 
• Breathe deeply and continuously for 1-3 minutes.

3. Agnistambhasana (Fire Log Pose) 

As we loosen the hips, our body will respond by releasing the tension of other muscles and organs by preparing the body for the moment of sleep.

How is it done?
• Extend your left leg forward and bend it 90 degrees at knee height.
• Bend the right foot and place it on top of the left knee so that your right leg rests on top of the left.
• If this posture causes pain in the hip joint, bring the left foot closer to the pelvis.
• Bring your hands forward as you exhale increasing the stretch.
• Hold the position for about 1 minute and other legs.

4. Uttana Shishosana (Extended Puppy Pose)

To prevent the effects of the long hours we spend behind a desk, this passive back stretching is ideal as it helps to improve blood circulation, as well as relieve tension and open the shoulders. The gentle massage caused by the contact of the forehead with the floor and it stimulates the pituitary gland, which controls the melatonin and the sleep cycle of our body.

How is it done?
• Start facing down on hands and knees (knees apart just below the hip).
• Keeping your hip on your knees bring your hands forward.
• Keep your elbows raised (without touching the floor) while letting our chest rest and facing down.
• Massage the forehead from left to right to relieve facial tension.
• Hold the position for about 1 minute and release with hip back.

5. Supta Matsyendrasana (Supine Spin)  

Inverted and reclined postures such as the supine spin promote sleep by relaxing the baroreflex, a reflex that keeps blood pressure constant.

How is it done?
• Start lying on your back (looking up) and bring your knees to your chest.
• Extend the straight arms to each side of the body and let the knees fall to the right side (left knee on right knee).
• Bring the left shoulder down (back) by letting gravity pull your legs toward the floor.
• For a longer stretch, place your left hand on your right knee and pull it down (with your right arm extended out).
• Hold this posture for several deep breaths (1-3 minutes) and try to relax.

6. Viparita Karani (Legs Up the Wall)

This completely passive stance enables us to concentrate on the conscious relaxation of stretching by preparing the mind for sleep. Also, it has the added benefit of draining bad blood from the legs by cooling the circulatory system.

How is it done?
• Place a block or reinforcement 10 centimeters from the wall. 
• Place the sacrum above the reinforcement so that the bones of the buttock occupy the space between the support and the wall. 
• Bring your arms straight to the sides, palms facing the sky. 
• Maintain this posture for 5-15 minutes. 
• Take a mental tour of the whole body trying to relax every muscle or muscle group of the body (springing from the feet and gradually climbing to the muscles of the face).

By practicing these postures, we can improve the quality of our rest: one of the great benefits that Yoga offers us. I wish you a happy and comforting dream.

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