Morning Yoga Routine
With the numerous time demands that modern life tends to bring about, there is a buildup of stress each day, and it is easy to feel that you do not have any time for exercise. Performing a morning yoga routine or any form of exercise for that matter is considered to be the best way to develop a habit of exercising in the long term. You will experience fewer interruptions and distractions during your morning yoga routine. It is also a time that is quiet in which the stresses and worries will seem more manageable. With a body that is stretched and a mind that is relaxed, you will be able to face the day more easily. There are some tips you could follow to start your morning yoga routine.
Let your preparations for school or work be made the previous night itself whether it is packing a bag or making lunch. You can keep your morning yoga routine limited to 20 minutes. This time is sufficient to have an effective routine and not much time will be taken up. Try not to perform a routine that is too challenging. Start it off slowly and gradually ease your body though the yoga routine. After a few months of performing your morning yoga routine regularly, you can increase the intensity.
Practicing yoga for good sleep is very effective due the stimulatory effect it has on the nervous system, especially the brain. Practicing breathing exercises like Anulom Vilom (Alternate Nostril Breathing) and other relaxing yoga poses before going to bed helps increase the circulation of blood to the sleep center in the brain. This has the effect of making the sleep cycle normal. You will require less sleep because the practice of yoga helps get rid of toxins from the body and brings rejuvenation to the entire body up to the cellular level. Following proper breathing techniques helps bring more oxygen to the body and improves the minds clarity. Practicing yoga will enable you to fall asleep much faster and also improve the quality of sleep. Your sleep will also be more restful due to the relaxing aspect it brings and its ability to reduce fatigue, tension and stress.
Yoga Poses for Insomnia
Insomnia is a health condition that is quite common, which people from different backgrounds and all ages suffer from. It is not just one disorder but many disorders combined together. Usually, insomnia comes about because of some genetic disorders, stress, depression, and excessive strain. If no treatment is given, it can even become fatal. Studies have stated that practicing some yoga postures for insomnia can be effective. One of the benefits of practicing yoga poses for insomnia is that there are no side effects. Regular practice of yoga for insomniacs can help get rid of the condition permanently.
There are yoga for insomnia poses and sequences that can help bring deep relaxation to the body, reduce pain and sleeplessness, and also cure sleep problems and disorders like sleep apnea and sleep deprivation. Practicing yoga that is more intensive like Power yoga and Ashtanga yoga three times in a week is considered to be very helpful. The poses help relax the body and bring calmness to the brain. Some of the effective yoga poses for insomnia are Padmasana (Lotus Pose), Paschimottanasana (Supported Forward Bend), Ardha Matsyendrasana (Half Spinal Twist), Pavanamuktasana (Wind Relieving Pose), Sarvangasana (Shoulder Stand), Matsyasana (Fish Pose), and Savasana (Corpse Pose). The Savasana is also an effective pose of yoga for gaining weight. You could also practice Kundalini yoga for insomnia and other sleep disorders. Practicing meditation and yoga for insomnia can be a very good technique to use during the period of pregnancy.
Yoga poses and breathing exercises together with meditation will benefit your sleep in many ways. The quality of your sleep will improve greatly because of the stimulatory effect that Yoga has on the nervous system, in particular on the brain. The practice of certain Yoga postures increases blood circulation to the sleep center in the brain. This has the effect of normalizing the sleep cycle. At the same time, breathing practices allow for more oxygen in the body providing clarity in the mind. On an average, for every minute you put into Yoga you will need one minute less sleep. Subsequently, Yoga will help you fall asleep sooner and improve the quality of your sleep so that you need less. This makes it an excellent time investment. Above all, you will have a more restful sleep due to the relaxing aspect of Yoga and the relieving of stress, tension and fatigue. You will also wake up refreshed every morning ready to go instead of wishing you could stay in bed. Things for good night's rest:Yogasanas for Good Night Sleep:- Head stand – Sirshasana
- Shoulder stand – Sarvangasana
- Plough pose – Halasana
- Fish pose – Matsyasana
- Seated forward bend – Paschimottanasana
- Cobra pose – Bhujangasana
- Locust pose – Salabhasana
- Bow pose – Dhanurasana
- Half spinal twist – Ardha Matsyendrasana
- Crow pose – Kakasana
- Standing forward bend – Padahastasana
- Triangle pose – Trikonasana
Lastly do lots of Shavasana, a Yogic relaxation technique. To wind down, either do it sometime during the evening, or just before bed. Breathing techniques for good night sleep:- Kapalabhatti
- Dirga Pranayama
- Anuloma-Viloma
- Brahmari
Tips from the yogis of yore during sleep:- Don’t take your worries to bed with you. Live life well and make decisions that won’t cause you sleepless nights. If you do things right during the day why would you have any worries at all?
- Avoid all stimulating drinks that contain caffeine before bedtime. Also avoid alcohol – this is mistakenly believed to be a relaxant but can actually fuel sleep problems, not to mention destroying your body.
- See that you have your last meal at least three hours prior to bedtime. On the other hand, having a small snack of carbohydrate just before bed also aids restful sleep.
- Having a warm bath with lavender will also help very much over time.
- Remember your bedroom is for sleep, so see that you keep it free from clutter and mess.
- Keep the temperature in your bedroom well below 24 degrees and have some fresh air circulating.
Follow these recommendations and you should have no problem getting a good night's rest. You can find many yoga for sleep asana videos on the Internet that can instruct you on how to perform them. Along with your practice of yoga for sleeping well, you should also follow a proper diet to effectively help any sleep disorder. With regular practice of the night yoga poses and a proper diet you should be able to wake up refreshed every morning instead of wishing for more sleep.
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