Occasional insomnia is not to be confused with chronic insomnia, which is a serious condition that should be addressed with a medical doctor. But for those of us who from time to time have trouble sleeping due to a worried mind, yoga can offer some relief. The following is a yoga plan you can do right in your bed to help bring on some zzzzz's.
Begin with very gentle stretches to ease some of the physical tension associated with stress, and to propel relaxing energy vibes through the body. Lie on your back, and raise one knee into your chest. Clasp your hands behind your knee, and raise your head to "kiss" your knee. This helps alleviate middle back tension, an area where stress is often stored. Then let your leg fall across your body, leg still bent at a relaxed angle, and feel your torso twist. This releases pressure on the lower back. Repeat on the opposite side. The key here is to perform this extremely slowly, and extrememly gently. Your objective is to relax, not exert, the muscles.
Next, segue between the physical stretches and deep breathing exercises. Lying on your back, take a deep breath inhale while pulling your shoulders up toward your ears. Imagine yourself expanding your chest cavity to intake as much oxygen as possible. Inhale slowly...remember the key here is to slow the body down. Then ever so slowly exhale, and as you do so, allow your shoulders to completely relax. This helps to loosen the muscles of the upper back, another tension-carrying area. Repeat this several times, at first focusing mainly on relaxing the shoulders, neck, and upper back, and then shifting your focus to using your breathing to slow your heart rate and your body systems down. Each time you exhale, imagine yourself "blowing" all your thought out of your mind, leaving your thoughts relaxed and clear.
Finally, focus only on your breathing and visualize whatever scene that helps "take you away" from your worldly cares. When you breathe, concentrate on breathing in for a count of two, and out for a count of four. This mimics the natural breathing mode we all have during deep sleep, and prepares the mind to enter this state. Allow your breathing to become more shallow, and let yourself drift away into the peaceful world you create in your mind.
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