| |
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 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
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
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.
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.
