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.