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Generally 20 to 40 percent of all adults in the course of any year suffer from insomnia. These dead hours can actually lead one to many disorders and diseases like hypertension, diabetes, stress, anxiety and depression (specially in girls) etc.
Medi Yoga can benefit your sleep in many ways. The quality of your sleep improves because of the stimulatory effect medi yoga has on the parasympathetic nervous system, and in particular the brain. The practice of certain medi yoga postures with breathing, pranayam and Chaitanya meditation increases the blood circulation to the sleep center in the brain, which has the effect of normalizing the sleep cycle.
After the practice of these postures you need less sleep because medi yoga decreases the level of negative thoughts and increases management over thoughts better, increases the elimination of toxins from the body and rejuvenate the entire body right down to cellular level. The practice of breathing allows for more oxygen in the body and brain providing clarity in the mind.
Med- yoga actually decreases anxiety and stress from one’s life, increases immunity and enhances the body’s ability to fight against diseases better. Here are given two exercises which can give you best result to live your dead hours.
Sarvanga Asana (shoulder stand)
The Sanskrit word sarva+anga mean whole+body, the asana for complete body.
Lie flat on the back. Inhale and exhale deeply and slowly and relax whole body.
Now fold your both legs at knees, with support by your both hands (under hip and waist) raise lower part of the body and raise legs and spine until the toes point to the ceiling. Keeps the spine and legs straight. In this pose breathing should be normal, concentrate on neck and head.
To come out of this posture, just bend your knees, curve your back and slowly return to lying on the floor while exhaling. First bend your knees, put the palms on the floor, then curving the spine, gradually unfold it the way one unrolls a carpet. When your entire back touches the floor, straighten the knees, take a deep breath and slowly lower your legs to the ground while breathing out.
Result
The main benefit of the shoulder stand is to get the thyroid gland working at peak efficiency. It's the thyroid gland which is mainly responsible for your correct weight and youthful appearance.
The shoulder stand also regulates the sex glands.
It vitalizes the nerves, purifies the blood and promote good circulation, strengthens the lower organs and helps them to stay in place.
It gives a healthy stretch to the neck muscles.
It is beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.
This pose is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness.
Time
It can be retain this position for fifteen seconds to five minutes, adding fifteen seconds per week.
Check point
Do not try this exercise if you are suffering from organic disorders of the thyroid gland. Be very cautious if you are suffering from high blood pressure, any major brain disease and chronic nasal catarrh.
UJJAI PRANAYAM:
Technique:
Sit in any comfortable and meditative pose with spine erect. Now close eyes and start with deep breathing, after some time focus consciousness on throat. Fold the tongue back and touch tip on palate and start breathing from throat. You can take breath from mouth but if it is possible then take breath from nostril. But the most important thing is breathe from throat. During this pranayam produce sound like snoring. The sound of breath should not be very loud. In the beginning Inhale should with effort and exhale should be without effort. But after a month both Inhalation and exhalation should be with effort. Do practice it for 20 to 30 minutes. After completing ujjai start doing Anulom-vilom pranayam for 10 minute. While breath in chest should be out with effort and breathe out chest in without effort.
Best Time: One who wants to give up alprax should do this pranayam in the night before sleeping and in the morning empty stomach.
Precaution:
Avoid if having severe cold or have kapha dominated nature. In this situation you must fallow right nostril breathing with chest expansion. Do right to right nostril breathing for 20 minute and left to left breathing for 10 minute before going to sleep in the night.
If anybody suffering with high blood pressure then addicted people should avoid from right nostril breathing more. In this situation they need to fallow guru’s advice.
This pranayam can be practiced in any posture, sitting, standing or lying etc.
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