10 Yoga Exercises For Insomnia

Yoga for Insomnia

The action of all the exercises described below is based on the slowing of breathing, palpitation and metabolism, on controlling attention and on reducing the number of active thoughts in the mind – in short, on achieving the state of yogic meditation.

Doing the following techniques, it must be taken into account that no practice of yoga or “yoga therapy” does not replace the advice of a doctor, treatment, or taking prescribed medications.

Before making the techniques in this sequence, you need to master each of them in a general way – usually it does not take much time, in a matter of minutes. But if you sharpen your possession of each component technique expertly – it can take months, and even years – and the result will be much stronger, and the effect will be achieved more quickly. Experienced yogis and yoginis making even half of the given complexes will get the desired result.

Complex for insomnia for 15 minutes

1) Anuloma-Viloma Pranayama (“Alternating Breath”). One of the best techniques of yoga from insomnia (5 minutes)

2) Meditation “Anuloma-Viloma with Prana Suddhi” – “Purification of Prana” (5 minutes)

3) Meditation “I’m Peace” (5 minutes)

Yoga for Insomnia

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Complex from insomnia to the silence

1) Surya-namaskar in a slow rhythm, under breath: movement and breathing – as slowly as possible. (10 minutes). You can make a complex in any variation (under full yoga breathing, for free breathing, with a short delay in exhalation in the middle, with long mantras), but not with short (bija-mantras) and without Mula-bandhi: they are invigorating!

2) Full yoga breathing (removes muscle and energy blocks, soothes) (10 minutes). Without delay.

3) Meditation “Anuloma-Viloma with Prana Suddhi” – “Purification of Prana” (5 minutes)

4) Meditation “I’m Peace” (5 minutes)

You may also like to read: Yoga: 6 positions against the bloating!

Complex for insomnia for 1 hour

1) Surya-namaskar in slowed down rhythm, under breath: movement and breathing – as slow as possible (gives the necessary but not invigorating load to the muscles, improves blood circulation, benefits the heart, adjusts attention to one’s body and teaches to concentrate on breathing). (10 minutes). You can make a complex in any variation (under full yoga breathing, for free breathing, with a short delay in exhalation in the middle, with long mantras), but not with short (bija-mantras) and without Mula-bandhi: they are invigorating!

2) Full yoga breathing (removes muscle and energy blocks, soothes) (10 minutes). Without delay.

3) Meditation “Anuloma-Viloma with Prana Suddhi” – “Purification of prana” (teaches concentration on breathing, trains attention, allows you to clear the mind of thoughts, allows you to feel the flow of energy in the body and its condition) (10 minutes – or a full cycle – 54 accounts)

4) Udgita-meditation singing the mantra OM. Fills with calmness, deepens and slows down breathing, teaches concentration on the current moment, reduces the number of active thoughts. Singing “A-A-O-O-U-U-M-M (H)”, in a low tone – from the belly – out loud (10 minutes)

5) Bhuchari-mudra (meditation on the air). It stops the flow of thoughts, teaches deconcentration. (10 minutes)

6) Pulse japa, meditation on the heartbeat. Calms the mind, teaches introversion, teaches concentration, and improves the quality of sensations and a sense of joy from life. (10 minutes)

In addition, for a long-term solution to the problem of insomnia, it is important …

  • During the day, give a sufficient load to the muscles (walking around the offices – do not count!) If yoga is not enough for you, include jogging, swimming, dancing, or walking outdoors in the schedule of the day;
  • Regularly doing Yoga-Nidra – it clears the subside of the subconscious (15 minutes \ 25 minutes \ 60 minutes);
  • Train deep breathing, change your background to a slower and deeper.

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