BEDTIME YOGA FOR INSOMNIA

“Tossed here and there in bed, I could’nt sleep at night. I feel heavy-headed and feels nettled next morning that I get angry with everything I meet. I feel
constantly in fatigue even though I eat rich food and take all supplements,” said my yoga student. My student is a healthcare professional who is very busy
in career and family life. Being very busy, she is very stressed out with her mind hyperactive and nights sleepless, and it resulted her feeling exhausted
during daytime. Slowy, she began gaining weight around the hips and abdomen and got pains and tightness all over body. Expecting a cure through yoga than
depending on sleeping pills, she came to me.

ABDOMINAL BREATHING: I started her with simple abdominal breathing with one hand on belly and one hand on chest. I told her to sit straight in comfortable
cross-legged position with eyes closed and told her to feel the expansion of belly while she inhale and contraction of belly while she exhale. I gave her the
same for 9 counts and then told her to remain in comfortable breathing for few more seconds with eyes closed and open the eyes once she feel comfortable.
Once felt comfortable, she opened her eyes.

SASANGASAN (RABBIT POSE): I told her to sit on the heels (VAJRASAN/DIAMOND POSE) with spine straight and closed eyes. I then told her to slowly raise both
hands up with inhale and slowly bring both arms down with exhalation. Then I told her to inhale again and raise both arms up and bring them down with
exhalation. I gave her a count of 9. At the end of 9th count, I told her to remain her forehead on ground and place both hands to the side of the body
(BALASAN/CHILD POSE). I told her to remain in this position and breathe comfortably for a few seconds till she feel comfortable to come up sitting. Once felt
comfortable, she came up sitting and opened her eyes.

JANUSHIRSHASAN (HEAD TO KNEE POSE): I told her to extend her legs in front and shake them for a while. Then, I told her to fold right leg with heel touching
left thigh. I told her to straighten the spine and raise both hands up, inhale and while exhaling bring hands down slowly and try to touch the forehead on
knee and hands touch left heel. Then I told her to inhale again and raise both arms up and bring them down with exhalation and place forehead on knee. I gave
her a count of 9 on left and repeated the same on right 9 counts. After the 9th count, I told her to shake both legs in front and sit comfortably.

BRAHMARI PRANAYAMA (HUMMING BEE BREATH): I told her to sit on heels with spine straight (VAJRASAN) and eyes closed and place both thumbs on flaps of ears and
other four fingers resting on head (can perform this pranayama with other hands mudras too). I made her inhale through nose and while exhaling through nose
told her to make a “mmmm…sound” with her throat. Told her to repeat it 9 times and then to release hands and breathe comfortably with eyes still closed and
feel the inner silence. Once felt comfortable, she opened her eyes.

NADI SHODHAN PRANAYAMA (ALTERNATE NOSTRIL BREATHING): I told her to extend her legs in front and shake them for a while. Then, I told her to sit on heels
with spine straight (VAJRASAN). I told her to place left hand in CHIN MUDRA (thumb and index finger touching with other 3 fingers straight) and place it over
the left knee and right hand in VISHNU MUDRA (Fold index and middle fingers and touch both at the root of thumb with thumb, ring, and small finger straight).
I told her to close her right nostril with thumb and inhale deeply through left nostril and close the left nostril with ring finger while small finger
remaining straight. Then, I told her to open the right nostril and exhale through right nostril. I then made her inhale through the same right nostril and
close it with thumb and exhale through left nostril. I told her to inhale through the same left nostril, close it with ring finger and exhale through right
nostril. I gave her a count of 9. After the 9th count, I told her to release right hand from VISHNU MUDRA and make it in CHIN MUDRA and place it over the
right knee and breathe comfortably and observe the inner silence. Once felt comfortable, she opened her eyes.

SAVASAN (CORPSE POSE): I told her to lie on back with hands and legs straight and placed away from the body. I told her to do deep breathing with eyes
closed. I made her remain in savasan for 15 minutes. I chant “OM” to awake her, but she was sleeping. I waited for another 10 minutes for her to awake.
Seeing her still sleeping, I gently touched her feet and told her to awake slowly. She opened her eyes. I told her to remain them closed and told her to
gentle move her fingers and toes and hands and leg. I then told her to turn to interlock her fingers and stretch it overhead and turn on her right side and
come to comfortable sitting pose with eyes still closed. I told her to place her hands again in CHIN MUDRA and we chanted 3 “OMs” together and we gently
opened our eyes and said “Thank you”.

I told her to do each of these postures and breathing exercises for a minimum count of 9 to maximum up to her comfort at bedtime as a routine. I also told
her to switch off from social media, television, and mobile at least 1 hour prior to bedtime and suggested her drinking a cup of hot milk or chammomile tea
half an hour before bedtime yoga. I also told her the importance of quality sleep and nothing can replace the refreshment one gets from good sleep. Following
this routine at home, she got her sleep back and she is happy, healthy, and energetic than previous. Thanks to yoga 🙂

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.