Head stand for good sleep

The head stand is a powerful way to slow down the thinking process and bring an individual to the state of mediation. Sleep is a state where an individual is totally relaxed but unaware. So, to move from mediation to sleep all you need to do is lie down and you are already in a completely relaxed state of mind. Not everyone can achieve the head stand easily but to those who can, it could solve their sleep problems.

Caution: Those with high blood pressure and cardiac problems should avoid the head stand.

Step 1

• Sit back on your heels, interlock your hands and place them in front of you on the floor
• Keep your elbows close to the knees
• Rest the crown of your head in the hollow of your palms.

Step 2

• Curl your toes in, shift your weight and body forward so that the crown of the head is in the hollow of your palms and the top of the forehead rests on the floor.

Step 3

• Raise your hips by straightening your legs and move your feet towards the head until the torso is vertical.

Step 4

• Shift your weight onto the elbows and the head, lift both your feet off the ground, with your knees bent.

Step 5

• When you maintain your balance, slowly extend both your legs straight into the air
• Hold for 10-30 seconds, breathing normally.

Step 6

• Bend your knees, lower your legs and feet to the ground, sit back on your heels and resume to start position.

Surya Namaskar for good sleep

Sometimes very little physical activity can make you restless and hyper active in your brain because of excessive energy. It is important to have some form of exercise as the mind slows down and as the body speeds up. The Surya Namaskar is a great way to increase your heart rate, sweat a little and utilise every part of your body so that every cell feels the impact of the exercise. If practiced every morning it will keep you energetic during the day and make you sleepy at night.

Caution: Should not be practiced by those with acute high blood pressure, heart diseases, hernia. Those with acute back conditions should be cautious and discontinue if the condition is aggravated.

Step 1

• Stand straight, your feet together, your palms joined in front of your chest
• Breathe normally.

Step 2

• Slowly inhale, keep your palms together and bend the back, stretching your arms over your head.

Step 3

• Exhale and bend forward from your hip
• Place your palms on the floor and your head on your knees
• Keep your knees straight.

Step 4

• Inhale, take the right leg back, bend the other knee as shown
• Arch your back and look up.

Step 5

• Exhale and take the left leg back
• Keep the body in a straight line from the head to toe, the toes tucked in, the fingers pointing forward. Body weight is balanced on your toes and palms.

Step 6

• Hold your breath, drop your knees, then your chest and chin to the floor. Keep your hips raised as shown.

Step 7

• Inhale and stretch the body upwards
• Straighten the elbows, arch your back and look up.

Step 8

• Exhale, push your back on your arms and raise your hips up
• Tuck the chin towards the chest and look at the navel
• Keep the heels flat on the floor.

Step 9

• Inhale and bring the right leg forward, arch your back and look up
• In subsequent rounds, alternate between the left and right leg as in step four and nine.

Step 10

• Bring the left leg forward, stand upright, exhale and bend forward, place the palms on the floor as in step three.

Step 11

• Inhale, keep the palms together and bend the back, stretching your arms over your head as in step two.

Step 12

• Exhale and come back to position one.

Breathing techniques and movements to induce relaxation

Tension which has built up through out the day can lock up your upper body – shoulders, neck and head. When your neck and shoulder muscles are tight, you cannot fall asleep easily as relaxed muscles are essential for this. Practice these simple relaxation techniques to help you sleep peacefully.

Caution: Those with cervical problems should avoid Exercise 3.

Exercise 1

• Sit with your legs stretched out, and keep your back straight. Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin

• Interlock your fingers at chest level, with the palms facing towards you, and keep elbows at same level

• Inhale deeply as you turn palms out and slowly stretch your arms out in front

• Exhale through the mouth as you turn palms in and slowly bring palms back to the starting position

• Repeat five times.

Exercise 2

• Repeat steps one and two of the first exercise

• Inhale deeply as you turn palms out and slowly stretch your arms, shoulders and chest upwards

• Exhale through the mouth as you turn palms in, and slowly bring the palms back to the starting position

• Repeat five times.

Exercise 3

• Repeat step one of the first exercise

• Place your hands on your knees

• Slowly move the head as far back as comfortable. Do not strain

• Slowly bring the head up and move it forward so that the chin touches the chest

• Repeat five to 10 times.

Exercise 4

• Sit back on your heels

• Place your palms on your knees

• Keep your back straight, and close your eyes

• Hold this posture for five minutes.

Exercises to reduce sluggishness

Mental tiredness sometimes causes Insomnia as even a sluggish mind does not allow you to sleep putting your body in a state of low energy. The little sleep he does get is disturbed and incomplete. You need to be at peace to get a good night's rest. The following exercises help reduce sluggishness and induce relaxation. This will ensure that you feel totally rested.

Caution: Those with severe back problems should avoid Exercise 1 and 2.

Exercise 1

• Lie flat on your stomach keeping your legs together and your arms beside your body, and your chin on the floor

• Bend both your knees

• Reach for your toes or ankles and grip them firmly

• Inhale and raise your upper body while tensing the leg muscles and pushing your feet backwards

• Hold for 10-20 seconds

• Exhale and slowly release the legs and come down.

Exercise 2

• Lie flat on your back, and bend your knees, while placing your feet near your hips

• Place your palms underneath your shoulders with your fingers pointing towards your feet

• Raise your hips, arch your back while shifting your weight onto your hands

• Pushing up, raise your head and upper body as far as you can

• Hold for 10-30 seconds breathing normally

• Slowly lower your hips, straighten your legs, and bring your arms down by your sides.

Exercise 3

• Sit in the padmasan position. Sit with your legs stretched out, keeping your back straight. Bend one leg, place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin

• Take your hands behind your back, and with one hand catch hold of your other wrist

• Close your eyes, and relax your body and inhale

• Exhale as you bend forward and rest your forehead on the floor

• Hold for 10-30 seconds, and breathe normally

• Inhale as you raise your body back to the starting position.

Exercise 4

• Sit in the padmasana position. Sit with your legs stretched out, keeping your back straight

• Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees

• Bend the forefinger and middle finger of your right hand. Close your eyes and practice deep breathing

• Close the right nostril with the thumb, and place the ring finger between the eyebrows and inhale to the count of five

• Close the left nostril with the ring finger. Hold your breath till you complete 10 counts

• Raise the thumb to between the eyebrows, exhale slowly through the right nostril till you complete 10 counts

• Now: breathe in again through the right nostril to a count of five. Close the right nostril with the thumb and hold your breath for 10 counts. Place the ring finger between the eyebrows and exhale through the left nostril for 10 counts

• Repeat the complete cycle for two to five minutes.

Exercises to relieve your back

One of the major causes of insomnia is a stiff and strained back that can hinder sleep. A full day of stress tightens the back muscles, making you feel stressed. These simple forward bends help these back muscles relax and make you feel light and easy so that you can slip into comfortable slumber.

Cautions: People suffering from back problems should be careful while doing Exercise 1 and 2. Those with high blood pressure, heart conditions, severe back conditions or severe eye conditions should avoid Exercise 3. Those with cervical spondylitis should keep their head on the floor for Exercise 4.

EXercise 1

• Stand with your feet together and your back straight

• Inhale and raise both your arms above the head

• Exhale and bend forward, resting your palms on floor and bring the head down to the knees

• Hold the position for 10-30 seconds, breathing normally

• Inhale, raise both your arms and resume the starting position.

EXercise 2

• Sit with your legs stretched and your back straight

• Bend your knees and bring the soles of the feet together

• Gently pull the feet towards the groin

• Inhale, raise both your arms, exhale as you bend the body forward and rest your hands on the floor, as shown

• Hold the position for 10-30 seconds, breathing normally

• Inhale slowly as you raise your arms and body and return to the starting position.

EXercise 3

• Stand straight with your legs about a meter apart

• Bend forward from your hips and place your hands on the floor

• Hold both the ankles, as shown and rest the head on the floor

• Hold the position for 10-30 seconds, breathing normally

• Slowly resume the starting position.

EXercise 4

• Lie down on your back, with your arms by your side

• Inhale and raise your right leg

• Bend the right leg, hold the right knee with your hands and exhale as you bring your chin towards the knee

• Hold this position for 10-30 seconds, breathing normally

• Repeat with the left leg Now, inhale and raise both the legs

• Bend the knees, hold them with your hands, as shown, exhale as you bring your chin towards the knees

• Hold this position for 10-30 seconds, breathing normally

• Straighten your legs and slowly resume the starting position.

Simple inverted postures to relax you

Insomnia or inability to sleep is a modern disease which will get worse in the coming days as man is getting more & more stressed & his brain cannot slow down even if he wishes to. One way to stop the mind from this non-stop thinking is to rush blood to the head. This relaxes the brain helping you to unwind & fall asleep. These simple inverted postures if practiced before going to bed can make a huge difference to your quality of sleep.
Caution: Those with high blood pressure should consult their doctor before doing Exercise 2.

* Exercise 1

• Sit in the padmasan position. Sit with your legs stretched out, and the back straight. Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin
• Take your hands behind your back, with one hand catch hold of the other wrist
• Close your eyes and relax the body and inhale
• Exhale as you bend forward and rest the forehead on the floor
• Hold for 10-30 seconds, breathe normally.
• Inhale as you raise the body back to the starting position.

* Exercise 2

• Lie flat on your back with your arms by your sides
• Slowly raise your legs to a 90 degree position
• Lift your hips and support them with your hands as shown
• Hold for 10-30 seconds
• Breathe normally
• Slowly come back to the starting position.

* Exercise 3

• Sit with your legs stretched out, and keep the back straight
• Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin
• Lean back on your elbows and slowly lower your head and back to the floor
• Bend your elbows behind your head; place your palms on the floor with your fingers pointing to your feet. Press down on your palms; raise your head and shoulders to rest on the crown of the head. Hold your toes with your fingers
• Hold for 10-30 seconds
• Release your toes, press down on your elbows and raise your head and shoulders. Prop yourself up on the elbows, then straighten your elbows one at a time and come back to the starting position.

The main problem of every arthritic person is that their breathing becomes too shallow. Once your body has become relaxed and your muscles have been stretched, it is time to practice these techniques which will stabilise the breath.

* Exercise 1

• Sit with your legs stretched out, and the back straight
• Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin (padmasan). Place your left hand on your knee
• Bend the forefinger and the middle finger of your right hand
• Place your thumb in between your eyebrows and press your ring finger on the left nostril. Breathe in through the right nostril and hold your breath
• Reverse positions. Place your ring finger between your eyebrows; press the right nostril with the thumb. Exhale through the left nostril
• Now inhale through the left nostril, and hold your breath
• Reverse position of the fingers as in step 3, and exhale through the right nostril
• Repeat 10 -12 times.

* Exercise 2

• This exercise should be done in smooth, flowing movements without jerks
• Sit in padmasan, with palms resting on the knees, the back straight, body relaxed and eyes closed
• Inhale very slowly and deeply as the abdomen expands fully
• Now start expanding the ribs and chest, lifting it up and out. Feel the air enter and expand your lower lungs
• Keep inhaling slowly and now feel the air enter and expand your upper lungs, so that your shoulders and collar bone rise slightly
• Slowly and gradually exhale, relaxing the shoulders and collar bone and the upper chest
n Keep exhaling, relax the chest and gently pull the diaphragm up and the abdomen in towards the spine so that you empty the lungs as much as possible
nHold the breath out and then start again. Do 5-10 rounds.

Exercise 3

* Exercise 3

• Close your eyes and inhale deeply as you count 1-5
• Hold your breath; press your chin down on the jugular notch (mid-point of the two collar bones under the chin)
• Raise your chin up four fingers above the jugular notch and make a humming sound like a bee from your throat. Slowly exhale as you hum
• Listen to the sound vibrations as they travel up and spread through the head
• Repeat three times.

Exercises to increase flexibility

Stretching and twisting the body have a powerful effect on the system – they increase your flexibility and help you relax. Pay attention to your breathing and make sure you breathe deeply while inhaling as well as exhaling.

Caution: Those with severe back conditions should do Exercise 1 and 3 very gently and avoid Exercise 2.

Exercise -1

• Sit with your back straight and place both your arms behind you, as shown, with fingers pointing away from the body

• Bend one leg and place the foot next to the kneecap of the other leg on the other side

• Gently twist spine, take the knee towards the floor on the opposite side

• Hold the position for 10-30 seconds, breathing normally

• Repeat with the other side.

Exercise -2

• Lie flat on your back, with your arms stretched out

• Raise one leg up, keeping your knee straight

• Keeping both your shoulders on the ground, lower one leg across the body, towards the floor. Hold the toes and look in the opposite direction

• Hold the position for 10-30 seconds, breathing normally

• Repeat with other side.

Exercise -3

• Lie flat on your back with your arms stretched out and palms facing the floor

• Bend one leg and place the foot on the other knee

• Gently twisting the spine, drop the upright knee towards the floor. Keep both your shoulders on the floor and look in the opposite direction

• Hold the position for 10-30 seconds, breathing normally

• Repeat with the other side.

Exercises to increase flexibility

The hip and the lower back, become tight without your knowing over a span of time. Any arthritic person has accumulated a lot of stiffness over the years. To undo this, the following postures should be practiced every day and become part of your lifestyle, so that by and by this core region of your body returns to its natural state of flexibility.

Caution: Those suffering from sciatica, slipped disc or serious back conditions should avoid exercise one and three. Exercise two should not be done by those with slipped disc, high blood pressure or vertigo.

Exercise 1

• Sit with your back straight and your legs stretched out
• Bend one leg and place it so that the heel touches the groin area
• Inhale and raise your arms up straight
• Exhale, bend forward to grasp the ankle or foot and bring the forehead down to touch the knee
• Hold for 10-30 seconds
• Repeat with the other leg.

Exercise 2

• Sit back on your heels, your knees together, your toes overlapping, your back straight and your palms on your knees
• Inhale, slowly raise both arms straight above your head
• Exhale and slowly bend forward your arms straight and in line with your ears. Rest the forehead on the floor, bring your palms together
• Hold for 30 seconds, your body relaxed and breathing normally
• Inhale, slowly raise your arms and your upper body, exhale and lower your arms to the start position.

Exercise 3

• Lie flat on your back, your arms beside you
• Bend your right knee to your chest, your foot pointing forward
• Interlock the fingers below the knee and bring the knee close to the chest
• Hold the position for a few seconds and relax the back
• Go back to the start position
• Repeat with the left leg and then go back to the start position
• Now draw both your knees to your chest
• Hold the position, breathing normally. Try and relax the back. Come back to start position

Exercises to increase blood circulation and flexibility

Arthritis badly affects the knee and hip joints. It is important to loosen up these joints and bring back the blood circulation and flexibility as these are the only two cures for arthritis.

Caution: Exercises 1 and 2 should be avoided by those with severe back conditions, peptic ulcers and hernia.

*   EXERCISE 1

•  Sit with your legs stretched out and back straight
•  Bend one leg; place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin
•  Lean back on your elbows and slowly lower your head and back so that it touches the floor
•  Bend elbows behind the head, place palms on the floor with the fingers pointing to the feet Press down on the palms, raise your head and shoulders so that it rests on the crown of your head. Hold toes with fingers
•  Hold for 10-30 seconds
•  Release your toes, press down on elbows and raise the head and shoulders. Prop yourself up on your elbows, then straighten elbows one at a time and come back to the starting position.

*   EXERCISE 2

•  Sit with your legs stretched out and the back straight
•  Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place ankle on the thigh of the bent leg, close to the groin
•  Lean back on your elbows and slowly lower your head and back to the floor
•  Bend your elbows behind your head, place palms on the floor with fingers pointing to the feet. Press down on the palms; raise your head and shoulders to rest on the crown of the head
•  Now slowly lower your head and shoulders to the ground
•  Place your hands on your thighs as shown and hold for 10-30 seconds
•  Release the toes, press down on your elbows and raise your head and shoulders. Prop yourself up on your elbows, then straighten elbows one at a time and come back to the starting position.

*   EXERCISE 3

•  Lie flat on your back with your arms beside you
•  Bend the right knee to the chest with the foot pointing forwards
•  Interlock the fingers below the knee and bring the knee close to the chest
•  Hold the position for a few seconds and relax the back
•  Go back to the starting position
•  Repeat with the left leg, and then go back to the starting position
•  Now draw both your knees to your chest
•  Hold the position, breathing normally. Try and relax the back. Come back to the starting position.