Yoga for Insomnia

Yoga can help you overcome insomnia.

Insomnia is a sleeping disorder characterized by the inability to fall asleep and/or the inability to remain asleep for a reasonable amount of time. Stress is a common cause of sleepless nights.

Incorporating yoga into your daily routine is perhaps one of the best ways of overcoming insomnia. A custom yoga routine for Insomnia prevents sleep disorder with the help of its stimulatory effect on the nervous system and the brain in particular. The yoga postures increases blood circulation to the brain which normalizes your sleep cycle. You will have a more restful sleep because of the relaxing aspect of yoga and the subsequent relieving of stress, tension and fatigue.

Some yoga poses that will help you overcome insomnia are:

1. Halasana or Plough Pose
2. Janusirasana or  Head-to-Knee Pose
3. Paschimotanasana or Posterior Stretch
4. Sarvangasana or  All-Parts Pose
5. Savasana or Corpse Pose
6. Sirshasana or  Head stand
7. Sukhasana or  Comfortable Pose

Laughter Yoga

Why Do We Need A Reason To Laugh? - Laugh For No Reason

There is denying the fact that  the modern daily life is very stressful. Everyone is looking for a solution to relive them of stress. As the old saying goes – Laughter is the best medicine.  So, laughter can also help us to wind down the contradictory effects of stress and negative thoughts.

Laughter Yoga utilizes the body-mind approach. It involves a series of yogic exercises which induces laughter.  It brings laughter from the heart which gives you pure joy. Just as we go to the gym for physical exercise, a laughter yoga session like gym for the soul.  The pioneer of the movement, Dr. Kataria,  got this idea from a branch of yoga – Hasya Yoga.

A Laughter Yoga session does not depend on  jokes or humor. It  involves psycho-social  and playful techniques to arouse laughter in a group
These exercises are playful and value-based, thus inciting the participant to feel more excited and enthusiastic. The end result is that the inner spirit of laughter is realized, leading to hearty, aerobic belly laughter with all the attendant benefits. It links the mind-body-soul together in an integrated manner through yogic breathing and other yogic exercises.

Laughter adds more joy into our lives. You may begin laughing alone anywhere anytime. You have to decide to laugh. When you have decided to laugh feel happy about it. You may start by laughing every time you take a shower! Just tell yourself all the time that you are in good mood and also try and sing happy songs. You may also join laughter clubs where you will laugh along with a group and group laughter sessions can be fun!

Yoga Clothes

A comfortable set of yoga clothes is the key to effective Yoga practice

Yoga is meant for relaxation. Hence the kind of clothes you should opt for yoga should also be comfortable.  The clothes should be such that they do not hamper or intervene  in your yoga practice. If your clothes are too rigid, they will prevent you from moving freely. The result will be distraction, frustration, and an overall unsatisfactory yoga experience. Opt for cotton which lets your skin breathe, rather than lycra which tends to stick to your body. Cotton will also soak your sweat and not distract you from your yoga experience. Wear comfortable shorts or leggings for supportive, yet unrestricted, movement. Yoga pants or shorts are a great idea. When you choose the shorts, keep in mind that you might have to spend some time on your head, so make sure they are relatively tight.

It’s best to practice yoga bare foot the traditional way. It lets the muscles in your feet

You should avoid wearing perfume or scents for your yoga sessions.

Start Your Day With A Fresh Approach

Morning exercise and a healthy breakfast - Key to a positive day

How you start your morning can decide how your day will be. So it’s very important to start your day with a new and fresh approach rather than hassled and rushed. Start you day with simple activities which are not only invigorating but also  relaxing.  No better way to achieve this than yoga. Yoga  not only helps you focus on your goals but also prepares you mentally to face the daily challenges!

You can start you day with simple meditation, focusing on positive thoughts and  beatutiful visualizations.  A 5-minute session will give you energy for the day. Regular  meditationhas been found to reduce blood pressure and also relieve of stress. Try to include yoga too in your morning routine.

Yoga can improve flexibility, posture, balance, muscle tone, and endurance. Yoga also has mind-body-soul benefits, providing an emotional as well as a physical lift. Doing yoga in the morning can give you a feeling of tranquility, boost your energy levels, and raise your spirits for the rest of the day, all while giving you a full-body stretch.

You can also  include walks in the nature in  your morning regime.

Along with these it’s very important that  you never skip your breakfast. It is the most important meal of the day.

There you go, you are all prepared to face the challenges of the day!

Build a Regular Yoga Practice

Yoga is for everyone: young or old, male or female, healthy or sick. Yoga is suitable for individuals of all ages, and of any ethnic, linguistic, or religious background. Yoga can always be adapted to your individual needs, whatever circumstances.

Yoga practice improves flexibility, stamina, strength and balance. In addition, yoga has been known to increase concentration, reduce stress and provide clarity of mind. All this can be accomplished only of we practice on a regular basis. Try to follow these tips:

• Yoga begins and ends in the mind. Make a determination that you are going to give yoga a fair try and you are going to practice, because it is important to you.
• Try practicing yoga with some friends. So that if any day when you are not motivated, the enthusiasm of your friend will carry you along.
• To get the maximum benefits of yoga, you should practice it everyday. So try to reserve some time for your yoga practice and meditation.
• Fix a schedule of practicing yoga in the mornings or evenings and stick to it.
• You won’t feel the benefits of yoga immediately. So don’t just give up. Continue to practice. It takes a while before the most profound results of yoga are realized.

Simple Meditation Technique

Simple meditation to start your day!

Every morning you can try out this simple meditation routine to free you mind and start your day with a  fresh mind.

1. Sit cross-legged on the floor.
2. Place your hands on the knees with index finger and thumb together as in yoga mudra. The palms should be facing up.
3. Straighten your spine and tuck your chin in.
4. Now slowly close your eyes.
5. Mentally relax your knees and hips. Feel your sitting bones on the floor and your head lifted up towards the sky.
6. Relax your shoulders, neck and face.
7. Focus on your breath and let yourself  free of any thoughts.
8. Hold this posture for 20 -30 deep breaths.
9. Open your eyes slowly.

You will get an amazing sense of relaxation. Go on, you are all ready to face the world!

Yoga and Music

Effects of music of on yoga

Hello friends,

Let us take a break from the yoga poses and discuss something different. Earlier, we have discussed about yoga classes and etiquettes and also the benefits of doing yoga in office. Today, I will tell you about music and its effect on yoga.

Music has been used in yoga since time immemorial, especially the classical Indian music. In present times also, the divine music of flute is being increasingly used in yoga meditation as it enhances concentration of the yogis. A lot of yoga studios and classes are now also resorting to western instrumentals fora power-packed and energized session of yoga.

However, one has to keep in mind that the selection of music for a particular session should be done carefully. Though it is not difficult these days as you get music CDs specifically intended for the various practice sessions. Besides, there are many institutions, ashrams and Yoga centers worldwide who have come up with their own music composition specially suited for the yoga sessions. These music compositions are done by experts based on the ancient classical music and are a perfect blend of Eastern and Western.

The effects of music on yoga are numerous, the primary ones being that it increases the ability to relax, improves balance and concentration. Hence, I also strongly recommend the use of music in your yoga sessions.

Ardha Halsana

The simplified version of Halasana or the Plough Pose

Hello friends,

It gives me immense pleasure to share with you that I have received a huge number of mails from my blog visitors on Halasana, the pose that we last discussed. I am very glad that they took the pains to perform this pose. The proof that they have really tried to do the Indian Plough Pose is the fact that a huge number of people failed to perform it correctly and found it difficult.

It is true that a beginner-level yogi will find it difficult to perform Halasana. The new yogis should first perform Ardha Halasana correctly. Ardha Halasana is the simplified version of Halasana and it comes from the Sankrit word “Ardha” meaning “Half”. Hence, this pose is also known as the Half Plough Pose.

Ardha Halasana is similar to Halasana, the only difference being it is performed using one leg at a time rather than both the legs together. This pose also needs to be practised on an empty stomach. However, one has to take care of the fact that the legs should not shake while performing Ardha Halasana and the back should be as close to the floor as possible.

Like Halasana, women should not practice Ardha Halasana during menstruation and after the third month of pregnancy.

The Half Indian Plough Pose has several benefits — Ardha Halasana builds up the elasticity of the muscle in the abdominal area. It helps to rid the stomach and intestines of gas and eliminate constipation. Besides, the most important benefit being, it prevents hernia.

Here is how you do Ardha Halasana:

http://www.a2zyoga.com/yoga-poses/ardha-halasana.php

Halasana

The pose resembling the Indian plough used for farming

Hi,

The last pose which we discussed was the Bhujangasana or the Cobra Presembling a cobra rearing its hood and about to strike. Taking cue from it, today we will discuss a pose which is also similar in nature. The pose is Halasana or the Plough Pose.

“Hala” in Sanskrit literally means “Plough” . This pose is called ‘Halasana’ because in the final position, the body resembles the Indian plough which is used for farming.

Like the Cobra Pose, the Plough Pose is also practised on an empty stomach. However, Halasana should be stopped immediately if it causes pain continuously in the liver or spleen or exerts excessive pressure on the abdomen. Besides, people  suffering from hernia, high blood pressure or heart ailments must also avoid it. Women should strictly not practice it during menstruation and after the third month of pregnancy.

Halasana when practised in a systematic manner releases the tension in the back, neck and legs and helps to cure various kinds of rheumatism. It also alleviates pain in the shoulders and the waist. Disorders of the uterus and ovaries and menstrual ailments are also set right by the regular practice of the Plough Pose.

The most significant benefits of doing this pose is that Halasana develops healthy thyroid and parathyroid and also keeps the gonad glands healthy. This asana is highly beneficial for musicians as the region of the throat is given a good massage. The throat gets cleared up after the practice and the neck muscles become strong.

Here is how you attain the Plough position:

http://www.a2zyoga.com/yoga-poses/halasana.php

5-Minute Breathing Break

Modern life is getting as hectic as it can get. Stress seems to be an integral part of our lives. In order to cope with it, it’s very important to relax, your mind and body. Yoga can help you attain the natural state of body and mind – relaxed.

Both deep and slow breathing calms down your mind and re-energizes your body.

Just a 5-minute break a day can help you get through. Follow the instructions below carefully before you practice:

1. Sit on a chair with your spine as straight as possible. DO NOT SLOUCH. Take care that your feet are resting comfortable on the floor. If not, put a cushion or books under your feet.
2. Rest your hands on the top of your legs.
3. Now close your eyes slowly and relax totally.
4. Now inhale slowly, feel the air filing up your lungs, your ribs expanding out and up.
5. Then exhale slowly, emptying your lungs fully.
6. Repeat the above for 2-3 minutes. You can increase this gradually to 5-10 minutes.

Take the 5 minute break at least once a day and feel the difference!