New Delhi, March 7: Many people today are struggling with insomnia, finding it difficult to fall asleep even after lying in bed. They often toss and turn or wake up suddenly after a short sleep, which affects their physical and mental well-being the next day. Feelings of fatigue, a heavy head, and lack of focus can result from this sleep disorder.
Common causes of insomnia include stress, poor diet, excessive consumption of tea and coffee, and a lack of physical activity. Yoga offers a simple and natural way to calm the mind and help the body relax, promoting better sleep.
To start, you can practice the Hast Uttanasana. Stand straight with your feet slightly apart. Inhale and raise both arms overhead while gently arching your back. Hold this position for a few seconds while breathing normally, then return to a standing position.
The second pose is the Padahastasana. Stand straight, inhale, and raise your arms. Exhale and bend forward from the waist, trying to touch the ground with your hands. Hold this position for a while, continuing to breathe normally.
The third pose is Bhadrasana. Sit on the ground and bring the soles of your feet together. Hold your toes with your hands and keep your back straight. Remain in this position while breathing slowly.
Next, practice Yoga Mudrasana. Sit in Padmasana or Ardha Padmasana, keeping your back straight. Reach behind to hold one wrist with the other hand and gently lean forward. Stay in this position for some time.
The fifth pose is Bhujangasana. Lie on your stomach with your palms near your chest. Inhale and lift your neck and chest off the ground. Hold for a few seconds before gently lowering back down. This pose strengthens the spine and reduces stress.
Following this, practice Nadi Shodhana Pranayama. Sit comfortably with a straight back. Close your right nostril with your right thumb and inhale through your left nostril. Then close the left nostril and exhale through the right. Continue this for a few minutes.
Finally, practice meditation. Sit in a meditative posture, placing one palm over the other. Keep your neck and shoulders straight. Focus on your breath, taking long, deep breaths and then exhaling slowly.
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PIM/AS
Agency
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Bhupendra Singh Chundawat is a seasoned technology journalist with over 22 years of experience in the media industry. He specializes in covering the global technology landscape, with a deep focus on manufacturing trends and the geopolitical impact on tech companies. Currently serving as the Editor at Udaipur Kiran, his insights are shaped by decades of hands-on reporting and editorial leadership in the fast-evolving world of technology.
