New Delhi, March 13 (IANS). Do you also keep tossing and turning throughout the night or does it become challenging for you to fall asleep again once you wake up? If yes, then you are struggling with the problem of insomnia, which has become a serious challenge in the modern lifestyle. Due to not getting enough sleep, problems like fatigue, lack of energy, pain in body parts and decline in concentration appear in the body the next day, which affects daily functionality.
The main causes of insomnia include mental stress, irregular eating habits, excessive consumption of caffeine (tea-coffee) and lack of physical activity. In this context, ‘World Sleep Day’ is celebrated every year on 13 March, the main objective of which is to underline the importance of sleep for better health and to increase awareness about sleep disorders.
Regular practice of yoga proves to be very effective in eliminating insomnia. These asanas calm the body, reduce stress and help in inducing deep sleep. Morarji Desai National Institute of Yoga gives detailed information about some major yogasanas-
To practice Hastottanasana, stand straight with your feet two inches apart. While inhaling, raise both the hands up, keep the elbows straight, bend the neck back and pull the body back. Hold for a few seconds with normal breathing, then return to exhaling. It opens the back and shoulders, relieves stress.
For Padahastasana, stand with your feet two inches apart. While inhaling, raise your hands up. While exhaling, bend forward from the waist, place palms on the ground, hang the neck down. Hold with normal breathing. It increases blood circulation in the head and calms the mind.
For Bhadrasana, sit in Dandasana posture. Bend the knees and join both the soles, hold the toes with hands. Bring the heels close to the body, keep the waist and neck straight. Remain in the posture with normal breathing. It strengthens thighs and waist, stabilizes the mind.
Yoga Mudrasana is also an effective asana for better sleep. For this, sit in Padmasana or Ardhapadmasana. Keep your waist and neck straight. Place the fist of the right hand below the waist, hold the right wrist with the left hand and bend forward. It gives pressure to the stomach and back, relieves stress and helps in inducing sleep.
Additionally, Bhujangasana strengthens the spine, opens the lungs and relieves fatigue. Nadi Shodhana Pranayama purifies the nadis, calms the mind and is very beneficial in insomnia. Practicing meditation reduces the restlessness of the mind and gives deep sleep. Do these exercises daily in the morning or evening. Initially practice under the supervision of a yoga expert.
–IANS
MT/AS