Yoga for a Good Night's Sleep

Problems with sleep can have various origins. Whether your stressed out, or just still wound up from your day, the consequences are the same. Without a good night's sleep, your energy levels are drained and you're just not yourself. Before you take potentially addicting sleeping pills, settle your mind and body naturally with the following routine. It only takes about 10 minutes, and it doesn't require any previous knowledge of Yoga. This set, which comes from the ancient technology of Kundalini Yoga, will provide benefits to your nervous system and digestion as well as helping you gets a great night's sleep.

As with any exercise, precaution should be taken if you are dealing with any serious illness or medication. Listen to your body and stop if you begin to feel discomfort. If sleeping problems persist, always see your doctor.

First, kneel down and sit on your heels. If this is uncomfortable for you, you can sit on the floor between your heels. If this too is not comfortable, you can sit in a cross legged position. Keep your spine straight and lay your hands in your lap. Close your eyes and breathe deeply. Stay here for about a minute and try to let go of any thoughts, especially any worries or thoughts from your day.

In the same position, keeping your spine straight, lean back about 30 degrees. Use your abdominal muscles to keep you balanced. Breathe long and deep in this position for about a minute.

Keeping the same seated position, cross your arms, holding on to opposite elbows. Start to slowly circle your torso in a clockwise direction. Close your eyes and make the largest circles possible without loosing your balance. Continue circling and breathing deeply for one to three minutes.

Now extend your legs straight out in front of you. Make sure the backs of your knees on the floor. If this is already a stretch for you, just stay here and breathe. Otherwise, bend forward and, if you can, grab your toes. If not, don't worry and do not strain, just grab your ankles, calves or wherever you can reach comfortably without bending your knees. Keep breathing deeply through your nose and try to relax all the muscles in your legs and spine. Three minutes are recommended here, but you can do as few as one.

Bring your spine straight with your legs still out in front of you. Bring your hands to the floor by your sides and use your arms to lift your body off the ground. Lift up and drop down 20 times. Don't worry; you don't have to lift your feet. (This move should be avoided if you are pregnant or on the first three days of your menstrual cycle).

The last posture is bridge pose. From a seated position, bend your knees and place your feet flat on the floor. Place your hands on the floor under your shoulders and lift your hips up. Make sure your hands and feet are planted firmly on the floor. Your arms and legs are at a 90 degree angle to the ground, while your body is parallel to the floor, forming a bridge. If you can, let your head drop back and breathe long and deep. Squeeze your abdominals but relax your glutes, (your butt muscles). Hold this pose for as long as you can from one to three minutes continuing to breathe deeply.

Lie down flat on your back for 30 seconds. Again, breathing long and deep. And here comes the best part! On the next inhale, stretch your hands up straight, as if reaching for the stars. Really stretch, reach up and breathe in as much air as possible. Hold your breath in as you grab hold of some of those stars and start to pull them down. Exhale slowly and pull down as if you are resisting and opposing force-your hands and arms should shake. Pull your hands down to your chest, exhaling fully. Breathe a big sigh of relief. Go ahead let it out! Repeat this motion 3 times and go to bed.

The Yogis have used these secrets to a great night's sleep for thousands of years. Now it's your turn to share in the benefits. Do this every night and you will wake up every morning feeling refreshed, regenerated and full of energy to take on your day.

References:

Shakti Parwha Kaur Khalsa, Kundalini Yoga: The Flow of Eternal Power. Book. 1998. Pg. 264-66

Pritam Hari Kaur, Kundalini Yoga Fan. 2004. Pg. 68-69.