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.

Tuesday, January 15, 2008

8 minutes yoga for better sleep

The poses will relax your body and mind, but the best part is that you can do them all in bed!
1) Viparit karni (Upside-Down Relaxation)
2)Ardha Matsyendrasana (Winding Down Twist)
3) Balasan (Child's Pose)
4) Rock-a-Bye Roll
5) Supta badha-konasana (Nighttime Goddess Stretch)
1)Viparit Karni (Upside - Down Relaxation)
Method -
1) Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
2) Lie back and extend your legs up the wall.
3) If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
4) If it's not enough, move closer.
5) Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.
Duration -up to 2 mins.

2)Ardha Matsyendrasana ( Winding Down Twist)
Method -
1)Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
2) Gently twist your torso to the left.
3) Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on opposite side.
Duration -2 to 3 mins.

Balasana (Child's Pose)
1)Sit up comfortably on your heels.
2)Roll your torso forward, bringing your forehead to rest on the bed in front of you.
3) Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
4)Hold the pose and breathe.

Duration - 2 to 3 mins
4) Rock-a-Bye Roll

1)Lying on your back, hug knees in to chest.
2)Cross your ankles and wrap both arms around your shins with clasped hands.
3) Inhale and rock your body up to sit; exhale as you roll back.
4) Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.
Duration -2 to 3 mins
5)Supta Badha -konasana( Nighttime Goddess Stretch)

1) Lie on your back with knees bent.
2) Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
3) Rest your arms on the bed.
4) If you feel any strain, elevate your legs by placing a pillow underneath each knee.


Anonymous said...

Hello Dr.
Thank you very much for the post. I can now share this with my wife who is having some trouble with sound sleep. Your knowledge and effort on this website is surely helping many.

Dr.Aparna S. Pattewar said...

thank you very much for visiting my blog. keep reading my blog :))

Anonymous said...

Dr. I have been having some problem with sound sleep and anxiety. The asans/ pranayam u have mentioned for sound sleep etc., should they be done just before bed time or in the morning. I am a full time working mother of a 18 motnhs old and i am a bit restricted with the time. Kindly suggest what options are there

Dr.Aparna S. Pattewar said...

I think you can practice all these asnas on weekends in the morning time & one day on weekday evening time. Also try to do Anulom vilom pranayama before sleep. you will get deep & sound sleep.
Take care dear.

Anonymous said...

Hello Dr. Aparna,
thank you for showing us lovely asans to tackle our problems, but I had few queries, like the one for better sleep u mentioned we can do it in bed, but how many hours after dinner? and can one do it just when he's about to sleep?
and I am a Punekar too...but currently in Qatar. Thank u and shall do visit your site often

Dr.Aparna S. Pattewar said...

Thank you so much priya.
You can do these asnas 2 hrs after having dinner, yah you can do these asnas in the bed just before sleeping.
One should try to keep his/her mind away from worries & unnecessary thoughts.Try to calm his/her mind, do anulom vilom pranayam 20-25 cycles.
Once again Thank you so much for reading my blog :))

anusha said...