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Yoga for Sleep

Sleep

It’s ’normal’ to have an occasional difficult night sleeping.  Sleep problems affect all of us at some point in our life. With that said, ~3 - 11% of Americans have chronic sleep problems. Is there a magic bullet for these folks?   Pharmaceutical companies are trying their best but there are also ranges of self-care options that have been shown to be very effective. Take a look at my previous posting called "Treatments for Sleep" to learn more.

Yoga

Over 15 million people have tried yoga in the previous 12 months, and you’ll find yoga in 60-85% of local gyms.  You can buy yoga mats and DVDs in local supermarket  So what’s all the fuss about?

1. Yoga is pleasing to the mind and emotions.  People feel more clear-headed and calmer after doing yoga.

2. Yoga has many health benefits for people with back pain, high blood pressure, hot flashes, cancer, diabetes, depression, anxiety, stress and sleep.

Experts have much to say about it’s benefits with research suggesting it can lower your stress markers (Epinephrine and Cortical) among other physiological effects.

Yoga and your Sleep

Whether you are healthy or have health problems (e.g. kidney failure, cancer, back pain), preliminary research and clinical experience suggest that yoga seems to help people sleep.

If sleep problems are chronic for you, consider doing yoga 2 times a day for 10-20 minutes each time- preferably in the morning and then 1 hour before bedtime. If you awake in the middle of the night, do yoga in the middle of the night to calm your mind and body from five to 40 minutes of yoga depending on your needs.

Recommend one of two categories of sequences:

1. A series of restorative poses 

- Balasana (Child’s Pose)

Balasana is a restful pose that can be sequenced between more challenging asanas.


- Viparita Karani (Legs-Up-the-Wall Pose)

Modern yogis agree that Viparita Karani may have the power to cure whatever ails you.


- Supta Baddha Konasana (Reclining Bound Angle Pose)

A classic restorative posture. Can be modified for any level of hip and groin resistance.


- Savasana (Corpse Pose)

Savasana is a pose of total relaxation--making it one of the most challenging asanas.


- Supta Padangusthasana (Reclining Big Toe Pose)

Provides relief from backache and stretches the hips, hamstrings, and calves.


- Supta Virasana (Reclining Hero Pose)

Intensifies the stretch in the thighs and ankles of its upright version.


2. Sun Salutation followed by Corpse Pose.

Yoga Exercise - Sun Salutation (Surya Namaskar)

The Sun Salutation Pose, also known as Salute to the Sun and Surya Namaskar, is a flowing series of 12 poses which help improve strength and flexibility of the muscles and spinal column. This pose also warms up the body and tones the abdominal muscles. So take your yoga accessories and learn how to perform the Yoga Sun Salutation Pose with the help of our picture below and easy-to-follow steps.








What yoga poses or other therapies have worked best for you?

By Nicole McIntyre


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Disclaimer: This site is meant for informative purposes only and does not claim to be medically correct. Please consult a yoga master, before trying out any of the exercises and diets listed here. If there is an error, typo or need a correction in any of our articles on this site, kindly bring it to our notice by sending us your Feedback.

 

 

 

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