Yoga for Deeper Sleep

Yoga therapy brings numbers of benefits to people suffering from the trauma and insomnia. Various techniques of yoga are available. Patients receive total relaxation and positivity through yoga therapy. Although those sleeping tablets may help to induce sleep, there may be risks of side effects. In addition, they work on the “symptom” of the body, but not eliminate the “cause” of it. On the other hand, yoga has no side effects, but good ones only. It is also possible to change the life style through yoga. The causes of insomnia will be removed by the continuous practices of yoga.

Here are a few do it yourself exercises that you can try to improve your sleep quality :

  • Supta Baddha Konasana – Lower yourself down over the pillows, bring the soles of the feet together, and let the knees open wide. Let everything soften here.
  • Seated cat/row (inhale and exhale breath) – Bring your legs into a cross-legged position and interlace the hands behind the head. On an inhale breath lengthen up, open the elbows wide, expand across your chest, and let the head drop slightly back. On an exhale breath – round the body, magnetize elbows in towards one another, and gently hug the belly in.
  • Neck Stretches – Come into your cross-legged position, using the pillow underneath your seat to gently prop you up. Drop the right eat towards the right shoulder, extend the left hand out of your side, and bring your right hand overhead.
  • Legs Up the Wall – Manoeuvre your body so that your butt and backs of the legs are connected to the surface. The easiest way to do this is start with your side pressed up against the wall, then windmill your legs up as you lie down. The hands can rest out to your sides, on your belly, overhead, or whatever is comfortable. Relax, and surrender to the posture.
  • Upavista + Wall – From the previous posture, simply spread the legs wide while keeping contact with the wall. Stay here for 1-5 minutes, depending on your flexibility and how restorative you’d like to make the practice.
  • Child’s Pose + Pillow – Spread the knees wide, bring big toes together to touch, and soften your chest over a pillow. The arms can rest towards your hips or by your sides, whatever is more comfortable for you. Your only job here is to soften, the shoulders, back, belly and hips. Stay for at least a minute.

The greatest aspect of yoga therapy is that it has no side effects (or it has only good side effects). It does have limitations, however, considering various benefits and long-time effectiveness of yoga, the author believes that yoga has great potential as a supplemental therapy to modern medicine. The case of insomnia is one of the best examples that yoga therapy can play a significant role on treatment.

26 Comments Add yours

  1. Yoga definitely have many positive impact in our life’s

    Liked by 1 person

    1. Garima says:

      Yes indeed. Yoga has been found to improve quality of life, reduce stress, anxiety, insomnia, depression and back pain. It has also been found to lower heart rate and blood pressure. And, perhaps not surprisingly, yoga has been shown to improve fitness, strength and flexibility, according to the alternative medicine center. Thank you for stopping by today.

      Liked by 1 person

      1. My pleasure and many thank for the tips shared .

        Liked by 1 person

      2. Garima says:

        You are most welcome. Regards

        Liked by 1 person

    1. Garima says:

      Glad you liked it Sneha.

      Liked by 1 person

      1. Sneha says:

        I even bookmarked it!!

        Liked by 1 person

      2. Garima says:

        Thank you 🙂🙏🏼

        Liked by 1 person

  2. Been hearing a lot about Yoga and it’s benefits. I did attend a Corp workshop , but ended up with sprains post that 🙂

    Liked by 1 person

    1. Garima says:

      Hahahha that’s because your muscles might be dehydrated. Yoga has very many benefits indeed.

      Liked by 1 person

  3. Dragthepen says:

    This is so true. I try 15 min before bed

    Liked by 1 person

    1. Garima says:

      Ah yes. Research says that Sleep better with six minutes of bedtime yoga. Diaphragmatic breathing and backward-count meditation – This last pose should send you off into a peaceful deep sleep. Warrior with one side bend – Warrior one with side bend: Lengthens calves, hip flexors and side waist muscles. Thank you for stopping by today.

      Liked by 1 person

  4. yoga heals the body and mind.

    Liked by 1 person

    1. Garima says:

      Yes indeed it does. Yoga teaches you how to relax and release tension, as well as helping to strengthen weak muscles and stretch tight ones. It also helps balance and integrate mind, body and spirit, to enhance energy flow and stimulate the body’s own natural healing processes. Thank you for stopping by today.

      Liked by 2 people

  5. judeitakali says:

    Yap, im definitely on board with these

    Liked by 1 person

    1. Garima says:

      Well try them and let me know if they worked :):)

      Like

  6. Carol Anne says:

    Interesting! I never tried yoga but after reading this I think I will! ❤

    Liked by 1 person

    1. Garima says:

      Thank you Carol.

      Like

  7. I used to do Kundalini. I’d forgotten about Child’s Pose. Thanks for the reminder!

    Liked by 1 person

    1. Garima says:

      You are most welcome. Did you do Kundalini every day of the week?

      Like

  8. Samnessofself says:

    Yin and restorative yoga really do help you sleep, i was on heavy meds with chronic insomnia where my brain never slept, after a half a year of this i was on a simple melatonin supplement, a half a year later i sleep soundly with no meds. Long term results but definite.

    Liked by 1 person

    1. Garima says:

      Thank you for sharing this useful information. According to Ayurveda, the hours between 10 pm and 2 am are governed by the Pitta dosha, which allows you to digest all things from food to information and emotions. Pitta helps to restore and renew all major systems of our body. When you skip sleep during this precious 4-hour window, you miss a vital opportunity to heal. A good night’s rest affects how you relate to the world, thus decreasing depression, anxiety, heart rate, and blood pressure to name just few benefits. Proper sleep increases stress resilience, optimism, memory, metabolism, and even our ability to problem solve.

      Liked by 1 person

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