Good sleep & Yoga admin on 15 Dec 2006 01:17 pm
Good sleep - day one
Simple inverted postures to relax you
Insomnia or inability to sleep is a modern disease which will get worse in the coming days as man is getting more & more stressed & his brain cannot slow down even if he wishes to. One way to stop the mind from this non-stop thinking is to rush blood to the head. This relaxes the brain helping you to unwind & fall asleep. These simple inverted postures if practiced before going to bed can make a huge difference to your quality of sleep.
Caution: Those with high blood pressure should consult their doctor before doing Exercise 2.
* Exercise 1
• Sit in the padmasan position. Sit with your legs stretched out, and the back straight. Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin
• Take your hands behind your back, with one hand catch hold of the other wrist
• Close your eyes and relax the body and inhale
• Exhale as you bend forward and rest the forehead on the floor
• Hold for 10-30 seconds, breathe normally.
• Inhale as you raise the body back to the starting position.
* Exercise 2
• Lie flat on your back with your arms by your sides
• Slowly raise your legs to a 90 degree position
• Lift your hips and support them with your hands as shown
• Hold for 10-30 seconds
• Breathe normally
• Slowly come back to the starting position.
* Exercise 3
• Sit with your legs stretched out, and keep the back straight
• Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin
• Lean back on your elbows and slowly lower your head and back to the floor
• Bend your elbows behind your head; place your palms on the floor with your fingers pointing to your feet. Press down on your palms; raise your head and shoulders to rest on the crown of the head. Hold your toes with your fingers
• Hold for 10-30 seconds
• Release your toes, press down on your elbows and raise your head and shoulders. Prop yourself up on the elbows, then straighten your elbows one at a time and come back to the starting position.