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