Get yourself a sound sleep with Yoga

"Sleep disorder" or “Insomnia” – these words are very common to hear among us. A deep and good sleep is a dream or most wanted thing for many people. In this busy day it is very natural, due to some tension or some matters, we experience sleep problems often, but when it occurs in a daily basis routine then we should alert us. A deficiency of good sleep can give a lot of problems. It can give a negative impression on our physical and mental health. Insomnia is a kind of sleep disorder which comes with many symptoms like feeling tough to falling asleep, waking often due to sleep, or feeling tired whenever you awake. It has many causes like sentimental or emotional issue, i.e., loss of loved ones, death, job associated stress, ill health, uncomfortable surroundings, and extreme weather condition. Some medicines of cold, asthma, high B. P. depression, allergies may also be responsible for sleep disorders. Sleeping pills or anti depression medicine is a very common way to fight against sleep problems, but we have very simple but effective method to get rid of sleep problems without any side effects that is none other than Yoga.

Gomukhasana (Cow face Pose)

Sit on the floor with stretched legs. Turn the left leg and set it over the right thigh as the left heel can link up the border of the right bottom. Do the same with left leg. Upraise the right arm and incline it behind the head so the elbow tips up. Move the left arm at the rear of the back from below and hold tightly the fingers of both the hands together. The head remains upright and sit straight. Stay at this position for 30 to 60 sec. with normal breathing. Then come to the normal position. Do it same with the other leg.

Regular exercise of this asana instigates peacefulness. It is also good for a relief from tiredness and tension. As it relaxes mind, it promptly acts on sleeping problems. Apart from that, Gomukhasana is very effective for spine, frozen shoulder, liver, kidney, and pancreas too. But People who suffer from slip disc, sciatica, and osteoarthritis should not do this yoga.

Salamba Shirshasana (Supported Headstand)

At first, do Shirshasana i.e. make a cage of fingers of two hands & place it backside of the head but while doing Salamba Shirshasana hands should be folded in front of the head. Keep head on 1” thick towel. Raise the two legs upward. Keep palms on the ground to maintain body balance. Stay in this position for 30 sec to 5 min with normal breathing.

As it increases circulation of blood in head & strengthens nerves it works on sleep related problems brilliantly. It also increases memory, helps control of asthma, diabetes, piles, female diseases, skin diseases, kidney troubles, dysentery, and sorts out ENT problems. It helps ulcer, colitis, hernia, sickliness too. But it is strictly prohibited for the patients of constipation, high BP, dizziness, and heart palpitation.

Marjari asana (Cat Pose)

Sit in Vajrasana, that is, sit on the floor with stretched out legs together. Keep your hands besides the body and keep your palms on the ground. Then incline the right leg at the knee and keep the foot under the right buttock, with toe remaining inside. Now bend the left leg just like the right leg. Put your hips on the heels. Palms should be kept on your knees. Then stand on knees & keep two hands on the ground. First keep head between the hands then raise it upward. Also hips to be moved up & down. Inhale while head is held upward, then for 3 seconds retain breath & exhale while bringing head down.

It is mostly beneficial for problem of  hyperacidity, indigestion, Spondylitis, frozen shoulder, headache, abdominal fat, anemia, high blood pressure, asthma, bronchitis, menstrual troubles, cough & cold, dyspepsia along with insomnia or sleep related diseases as it relaxes mind.

Vipareetkarani mudra (Half Shoulder stand)

Lie straight on the ground on your back. Keep hands beside the body. Now raise the legs straight upwards and keep it slightly slant. Keep the hands under hips to retain body balance. Now concentrate on the thumb nails of both the legs. Inhale while constricting the bladder for 10 sec then exhale. Do it 10 times.

As it removes stress and depression, it is very effective on sleep disorder. Besides, it stimulates kidney, liver, and pancreas, and is also very beneficial for diabetes, female diseases, and low B. P. This asana also de-stresses the pelvic and lower abdominal region. But if you have cervical or lumber spondylosis, hernia, high B. P. or dizziness, please avoid this asana.

Yoga is a vast subject, there are numerous asanas, mudras and pranayamas for sleep disorders. A healthy routine, diet and positive attitude can make a big difference. Too much consumption of alcohol or caffeine may also be a cause of sleeping problems. So, to get a deep and sound sleep try out these asanas and have a Happy Sleep.