How Yoga helps Insomnia and 6 Yoga poses to do in bed.

sleep during covid 19

Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. If you toss and turn endlessly at night you should learn how Yoga helps Insomnia especially during COVID 19. Try different poses yourself and see how your life change.

How Yoga helps Insomnia?

Regular practice of yoga will relax you as well as relieve stress and tension. Yoga Creates both flexibility and strength along with cardiovascular health.   It creates mental clarity and focus and emotional balance.   Yoga is safe for all ages and body types.  It facilitates healing from injuries and promote better sleep habits.

You weight train to gain strength, jog  or do  aerobics for a cardiovascular workout, practice tai-chi to develop a sense of balance and harmony, stretch to gain flexibility, and meditate to develop peace of mind and relaxation. Yoga is a form of exercise that gives you everything: strength, endurance, balance, flexibility, and relaxation.   It is the only complete form of bodywork that does it all. Indeed, yoga is more than stretching and relaxation: it is the ultimate mind- body challenge.

Yoga increases flexibility as it offers positions that act upon the various joints of the body including those  joints that aren’t always in the forefront of noticeability.   These joints are rarely exercised, however, with yoga, they are!

Various yoga positions exercise the different tendons and ligaments of the body.  The body that may have been quite rigid begins experiencing a remarkable flexibility in even those  parts  which have not been consciously worked upon.  Seemingly unrelated non-strenuous yoga positions act upon certain parts of the body in an interrelated manner. When done together, they work in harmony to create a situation where flexibility is attained relatively easily.

Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner, including those – such as the prostate – that hardly get externally stimulated during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by  keeping away disease and providing a forewarning at the first possible instance of a likely onset  of disease or disorder.

By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life. It’s also the best natural cure for Insomnia.

6 Yoga poses to do in bed

These 6 yoga poses to do in bed are perfect for your daily routine. Try this everyday and see how your body function. Below are yoga poses that will improve your sleep insomnia. If you need a little yoga instructor guidance along the way, see free yoga kickstarter kit.

  1. Downward Dog Pose
  2. Tree Pose
  3. Full Boat Pose
  4. Seat Forward Bend Pose
  5. Bridge Pose
  6. Corpse Pose
  1. Downward Dog
Downward Facing Dog

This is one of the most widely recognized yoga poses. Downward Dog is an all-over, rejuvenating stretch.

Downward Dog Benefits:
  1. Calms the brain and helps relieve stress and mild depression
  2. Energizes the body
  3. Stretches the shoulders, hamstrings, calves, arches, and hands
  4. Improves digestion
  5. Relieves headache, insomnia, back pain, and fatigue
How to practice Downward Dog

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock  them.  Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points, lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.

Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest.

2. Tree Pose

Tree Pose helps you maintain balance of your heart and mind.

Tree Pose
Tree Pose Benefits:
  1. Strengthens thighs, calves, ankles, and spine
  2. Stretches the groins and inner thighs, chest and shoulders
  3. Improves sense of balance and improve sleep cycle
  4. Relieves sciatica and reduces flat feet
How to practice Tree Pose

Stand with the feet together and the arms by  your sides.   Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.

Balancing on the left foot, raise both arms over the head, keep the elbows unbent and join the palms together. Hold  the posture while breathing gently through the nostrils for about 10 complete breaths.

Lower the arms and right leg and return to the tad- asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.   Do  this two or three times per leg or as long as is comfortable.

The challenge of tree pose is maintaining balance on one leg. Poor balance is often the result of a restless mind or distracted attention. Regular practice of this posture will help focus the mind and cultivate concentration.

Imagine that the foot you are balanced on is the root of the tree and the leg is the trunk. Continue by  imagining the head and outstretched arms as the branches and leaves of the tree. You may be unsteady for a while and find the body swaying back and forth, but don’t break the concentration. Like a tree bending in the wind and yet remaining upright, the body can maintain balance.

As you advance  in this posture and are able to remain standing for more than a few moments, try closing the eyes and maintaining your balance.

3. Seat Forward Bend

Seat forward Bend pose helps relieve stress and unwind distracted mind.

Seat Forward Bend
Seat Forward Bend Benefits:
  1. Calms the brain and helps relieve stress and anxiety
  2. Stimulates the liver, kidneys, ovaries, and uterus
  3. Improves digestion
  4. Helps relieve the symptoms of menopause and menstrual discomfort
  5. Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
How to practice Seat Forward Bend

Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock  slightly onto your left buttock,  and pull your right sitting bone away from the heel with your right hand. Repeat on the other side.

Turn the top thighs in slightly and press them down into the floor. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend.

Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn’t possible, loop a strap  around the foot soles, and hold the strap  firmly. Be sure your elbows are straight, not bent.

When you are ready to go  further, don’t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. Always lengthen the front torso into the pose, keeping your head raised.

If you are holding the feet, bend the elbows out to the sides and lift them away from the floor; if holding the strap, lighten your grip and walk the hands  forward, keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.

With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.

Stay in the pose anywhere  from 1 to 3 minutes. To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by  pulling the tailbone down and into the pelvis.

4. Boat Pose

Full Boat Pose
Boat Pose Benefits:
  1. Strengthens the abdomen, hip flexors, and spine
  2. Stimulates the kidneys, thyroid and prostate glands, and intestines
  3. Helps relieve stress
  4. Improves digestion
  5. Helps body to balance well
How to practice Boat Pose

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms.

Lift through the top of the sternum and lean back slightly. As you do  this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone.

Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor.

Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands  on the floor beside your hips or hold on to the backs of your thighs.

While the lower belly should be firm, it shouldn’t get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.

At first stay in the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute. Release the legs with an exhalation and sit upright on an inhalation.

5.Bridge Pose

The Bridge Pose helps calm the brain and stretch your legs.

Bridge Pose

Bridge Pose Benefits:
  1. Stretches the chest, neck, and spine
  2. Calms the brain and helps alleviate stress and mild depression
  3. Rejuvenates tired legs
  4. Relieves menstrual discomfort when done supported
  5. Reduces anxiety, fatigue, backache, headache, and insomnia
How to practice Bridge Pose

If you’re alone and it’s too difficult to go on full bridge post like in the picture. You could just lie spine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.

Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.

Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.

Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.

Stay in the pose anywhere  from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

6. Corpse Pose

This is my favourite pose by far. It helps total body relaxation.

Corpse Pose
Corpse Pose Benefits:
  1. Calms the brain and helps relieve stress and mild depression
  2. Relaxes the body
  3. Reduces headache, fatigue, and insomnia
  4. Helps to lower blood pressure
  5. Release Anxiety
How to practice Corpse Pose

It’s essential that the body be placed in a neutral position. Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms. Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone, then return the pelvis to the floor.

Inhale and slowly extend  the right leg, then the left, pushing through the heels. Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally. You should narrow the front pelvis and soften (but don’t flatten) the lower back.

With your hands  lift the base of the skull away from the back of the neck and release the back of the neck down toward the tailbone. If you have any difficulty doing this, support the back of the head and neck on a folded blanket. Broaden the base of the skull too, and lift the crease of the neck diagonally into the center of the head. Make sure your ears are equidistant from your shoulders.

Reach your arms toward the ceiling, perpendicular to the floor. Rock  slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Then release the arms to the floor, angled evenly relative to the mid-line of torso.

Turn the arms outward and stretch  them away from the space between the shoulder blades. Rest the backs of the hands  on the floor as close as you comfortably can to the index finger knuckles. Make sure the shoulder blades are resting evenly on the floor. Imagine the lower tips of the shoulder blades are lifting diagonally into your back toward the top of the sternum.  From here, spread the collarbones.

In addition to quieting the physical body, it’s also necessary to pacify the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the nose between the eyebrows. Let the eyes sink to the back of the head, then turn them downward to gaze at the heart. Release your brain to the back of the head.

Stay in this pose for 5 minutes for every 30 minutes of practice. To exit, first roll gently with an exhalation onto one side, preferably the right. Take 2 or 3 breaths. With another exhalation press your hands against the floor and lift your torso, dragging your head slowly after. The head should always come up last.

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