YOGA THERAPY FOR LOSS OF SLEEP (PREGNANCY)

 

                              INSOMNIA (LOSS OF SLEEP)

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                          INSOMNIA IS THE COMPLETE LOSS OF SLEEP, DIFFICULTY IN FALLING ASLEEP, DIFFICULTY IN STAYING ASLEEP, EARLY AWAKENING OR A COMBINATION OF ANY OF THESE COMPLAINTS.

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                         IT IS CAUSED DUE TO MENTAL TENSION BROUGHT ABOUT BY ANXIETY, WORRIES, OVERWORK AND OVER-EXCITEMENT IN EXPECTING MOTHERS. OTHER CAUSES ARE CONTIPATION , OVEREATING AT NIGHT OR GOING TO BED AN EMPTY STOMACH, EXCESSIVE INTAKE OF STARTCHES, TEA OR COFFEE.

                      YOGA THERAPY FOR INSOMNIA

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                             MAKARASANA💟💟

•  LIE ON STOMACH.
•  STRETCH BOTH ARMS ABOVE THE HEAD WITH THE PALMS FACING DOWNWARD. THE FOREHEAD SHOULD BE RESTING ON THE FLOOR.
•  RELAX THE WHOLE BODY IN THE SAME WAY AS DESCRIBED IN SHAVASANA.
•  IF THERE IS DIFFICULTY IN BREATHING OR A SENSE OF SUFFOCATION IS EXPERIENCED, A PILLOW MAY BE PLACED UNDER THE CHEST.

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                        BREATHING : NATURAL AND RHYTHMIC

                        DURATION : 10 TO 15 MINUTES

                         ❤❤    BREATHING

1.                        SIT IN ANY COMFORTABLE MEDITATION PROCESS.
2.               OBSERVE THE NATURAL AND SPONTANEOUS BREATHING PROCESS.
3.                   DEVELOP TOTAL AWARENESS OF THE RHYTHMIC FLOW OF THE BREATH.
4.                    FEEL THE BREATH FLOWING IN AND OUT AT THE BACK OF THE MOUTH ABOVE THAT THROAT.
5.                     BRING THE AWARENESS DOWN TO THE REGION OF THE THROAT AND FEEL THE BREATH FLOWING IN THE THROAT.
6.                    BRING THE AWARENESS DOWN TO THE REGION OF CHEST AND FEEL THE BREATH FLOWING IN THE TRACHEA AND THE BRONCHIAL RUBES.
7.                     NEXT FEEL THE BREATH FLOWING IN THE LUNGS.
8.                    BE AWARE OF LUNGS EXPANDING AND RELAXING.
9.                  SHIFT THE ATTENTION TO THE RIBCAGE AND OBSERVE THE EXPANSION AND RELAXATION OF THIS AREA.
10.                 BRING THE AWARENESS DOWN TO THE ABDOMEN. FEEL THE ABDOMEN MOVE UPWARD ON INHALATION AND DOWNWARD ON EXHALATION.
11.                FINALLY BECOME AWARE OF WHOLE BREATHING PROCESS FROM THE NOSTRL TO ABDOMEN AND CONTINUE OBSERVING IF FOR SOME TIME.
12.                     BRING THE AWARENESS BACK TO OBSERVING THE PHYSICAL BODY AS ONE UNIT AND OPEN THE EYES.
13.               PRACTICE FOR 5 TO 10 MINUTES.

                              HELPFUL SUGGESTIONS

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• CREATE A COMFORTABLE ENVIRONMENT. MAKE YOUR BEDROOM QUIET, COOL AND DARK.
•          MASSAGE YOUR HEAD WITH CURD BEFORE BATH.
•     DO NOT TAKE NAPS DURING THE DAY.
•             INHALE DEEP FRESH AIR WHILE WALKING IN THE GARDEN IN THE EVENING.