Yoga is an ancient Indian body of knowledge that dates back more than 5000 years ago. The word "Yoga" came from the Sanskrit word "yuj" which means "to unite or integrate." Today ,interest in heath consciousness is attracting people from all over the world to earn better health in body and contentment in mind. now a days people are looking towords natural ways of approch in health & happiness.This search has brought YOGA in our daliy life.Yoga keeps our inner body and inner mind clean & clear to lead a life of benevolence. The practice of Yoga Exercises or Asanas can improve your health, increase your resistance, and develope your mental awareness. Doing the Yoga Poses requires you to study each pose and execute it slowly as you control your body and your mind.

Sunday, January 21, 2007

Yoga to reduce Insomnia and Migraine

Hi friends,
I will discuss with you the yoga for insomnia & migrine. Please practise it daily to get rid of insomnia & migraine. Keep doing yoga ,I know you will get result within 3/4 months definitely.

Uttanasan (spine streching pose)

streches spine.
massages the abdominal organs.

1) stand straight on the yoga mat.
2) Inhale & raise hands above head palms facing to forward.
3) Exhale & slowly bend forward try to touch toes or else you can touch the floor or to leg.
4) slowly you will be more comfertable in this asna /pose.
5) Do not bend knees & try to keep neck relaxed.
6)maintain the pose & breathe normaly.
7) Inhale & return to original pose.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.

Supta badhha konasana (cobbler pose in lying position)
Tranquillizes Mind
Lowers blood pressure

1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)With the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.

Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times

Sarvangasana (shoulder stad)
Improve the blood flow towards the brain,thyroid & pitutary glands.
Reduce mental & physical fatigue.

1) Lie on the back with feet together palm close to the body.
2) slowly bend your knees & rest thighs on the lower abdomen.
3) Exhale & lift hips & thighs to 60 degree & support them with palms.
4) Exhale & lift trunk & thighs to a vertical position while support your back with palms.
5) If possible slides palms down on the back towards head till chest touches chin.
6) keep legs straight.
7) maintain the pose & breath normally.
8) Exhale 7 slowly get down to original position.


Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times

Adho mukha svanasana (down facing dog pose)

Improves blood flow to brain, neck, fingers & toes.
Increses stamina.

1) sit in virasana.
2) put both palms on the floor.Keep 1 foot distance in between palms.
3) slowly open your knees & try to make it straight.
4) make /\ shape of body.
5) strech the legs by allowing the heel to move downward.
6) allow head to relax & to rest on the floor or on the folded bkanket if required.
7) maintain the pose breathe normally.
8) Exhale & return to the original pose.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.

Shavasana corpse pose

Relaxes mind ,body.
Restores energy.

1) Lie on the back.
2) Keep your spine,navel & pelvic in one line.
3) Keep feet apart.
4) Keep arms on the each side of body,palms facing to sky.
5) Keep neck right or left side.
6) Close your eyes & slowly try to concentrate each part of the body & try to relax that part.
7) Breath normally.

Duration-Maintain the pose for 5-7 mins

Anulom Vilom Pranayam

1) Sit in padmasana,virasana or sukhasana.
2) Keep back erect.
3) Keep neck erect.
4) Shoulders behind.
5) With right hand,close index finger & middle finger.
6) Keep right hand thumb for controlling right nostril.
7) Keep right ring finger for controlling left nostril.
8) Now the actual procedure-a) Breathe in through left nostril (b) Breathe out through right nostril (c) Breathe in through right nostril (d) Breathe out through left nostril.This is one cycle.

Do this pramayam with closing eyes and with full concentration.

Duration &Repetation-
1) 20 -30 cycles = 1 set
2) so do 2-3 sets per day

Bhramri Pranayam
The original word in the term Bhramari is Bhramar (humming bee). This pranayam relates tothe word bhramar, i. e. the sound that bhramar emits. The characteristics of this pranayama is to create a sound like that of the humming bee.

1) Sit in padmasana or sukhasana.
2) Raise bent arms to shoulder level & close external earcanals with thumbs .
3) Place index & middle fingers gently on closed eyes which look upwards.
4) Place ring fingers gently on the sides of the nostrils.
5) Place little fingers on upper lip to feel flow of air through the nostrils.
6) Inhale.
7) Try to produce sound of the humming bee through larynx (sound box) while exhaling through nostrils.
8) Return to original position & gently open the eyes.

1) Initially do it for 5 to 7 times.
2) Gradually increase up to 15 times.
1) It makes the voice sweet and gently, and helps clarity of speech.
2) Breathing becomes deep and subtle.
3) It is useful for hypertension and depression and aids brain cells.

Prasarit padottanasana

Improves blood flow to brain, neck, fingers & toes.
Reduce mental & physical fatigue.

1) stand straight.
2) make 4 foot apart distance in legs.
3) Exhale and bend forward with neck extended & back concave & place palms on the floor between the feet.
4) Exhale & bend elbows to allow head to rest on the floor betwen to palms.(USE FOLDED BLANKETS BELOW HEAD)
5) maintain the pose and breathe normaly.
6) Inhale & return to original pose.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.


Manjula said...

I am really awaiting for this one!
This headache is killing me.

Dr.Aparna S. Pattewar said...

Hi manjula,
I will surly come up with this post within few days.
Thank you so much for taking interest in my blog :)