How Yoga Asana Induce Better Sleep

Yoga Asana For Better Sleep

One might wonder here how is yoga going to be good for sleep, well the answer is quite simple. First thing that you know about yoga is that it focuses on deep breathing and this relaxes the body, calming it down. The combination of subtle body movements and breathing cycle that yoga is helpful in the activation of the parasympathetic part of your nervous system thus eliminating stress and answering the question how yoga asana induce better sleep.

Now, the crucial thing here is to what asanas are exactly going to be of help. There are so many yoga asana with all serving different purposes that knowing which ones are going to help you with sleep might be a problem. However, fret no more as here is a list of the most effective yoga asana for better sleep




  1. Virasana (also known as hero poses):

Just sit in a comfortable position with your hips resting on your heels, involving a slight stretching of your ankles and knees. Stretching your spine upside and taking deep breaths in this position will help clear your mind and slow down your heart rate.

Virasana

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2. Bitilasana and Marjaryasana (cow and cat pose):

Without getting up from the virasana, you just need to roll in the forward position on the support of your knees and hands. For bitilasana, you have to pull your lower back down with your tailbone and head pointing upwards. For the Marjaryasana, you just have to do the reverse, your tailbone and head tilt downwards while your spine is arched upwards like the shape of letter C. Just keep alternating between these positions for as much time as you want to.

cow and cat pose

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3. Balasana:

start with sinking of your hips on your heels while your chest stays settled between your thighs. Here, your toes would be on one another while your thighs can lay apart as much as you find comfortable. Now, rest your forehead on the floor and start making walk like movement from your fingers stretching the arms as well. If you want to have a face massage like feeling, you can even roll your face from side to side.

Balasana

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4. Viparita Karni:

This position can also shed light on the question how yoga asanas induce better sleep. Lie down on the floor with your hips touching the wall so that you can stretch your leg vertically up on the wall. This asana give a nice stretch to your hamstring. It loosens and relaxes the muscle in the lower section of your body, helping you get a better sleep.

Viparita Karni

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5. Ananda Balasana:

Bringing your knees closer to the chest, hold your toes with your fingers. Now you have to push your heels towards the ceiling while your hips should be on the floor.This asana is very good for relaxing your abdomen as well as your spine.

Ananda Balasana

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6. Supta Baddha Konasana:

From the last asana, release your leg and stretch them so that your soles are in contact while your knees are as far as possible. This asana is a gentle stretching exercise for your abdomen, pelvis and thighs.

Supta Baddha Konasana

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7. Savasana:

Just lie down stretching your legs little apart while your toes point in opposite direction. Relax your arms and body and try to make your mind, free of any thoughts. This asana is great for not just physical relaxation but also mental.

Savasana

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References: https://www.yogajournal.com/poses/15-poses-help-sleep-better#gid=ci0207569f601425bd&pid=sleep_268_01_lizard-MTQ2MTgwNzQ4MTc5Mjg1NTM2

Anti Aging Guide for Elderly People

Anti Aging Guide for Elderly People

The change is the law of nature and is inevitable. Nature itself has many seasons, like summer, monsoon, autumn, winter and spring. In this world with the time, everything has to be changed and human being is no exception. The health of human being starts deteriorating with age. This process is slow and gradual so much so that the near and dear ones of aging persons may not observe the change and in most of the cases individual also does not accept this fact of life.

With the passing of time physical changes have to be developed in the human being and will affect the smooth functioning of all the organs of body hence it is in the interest of the individual concerned to change the life style and eating habits according to this changed scenario.

Anti-aging guide

1. Aging persons may not feel retired and alienated. Alienation is one of the main causes of mental disturbance; depression and can develop many diseases. By looking forward to the situation they can put themselves in a positive mindset and if they are in positive frame of mind, they will feel better and attract good things, better relationships and better health.




2. Attachment with the kids and playing with them may also jubilate them.

3. Self care and some precaytion can save from stress and mental agony.

4. Attention of near and dears of aging people towards their basic needs and their physical, financial and emotional support, plays a very important role in the life of aging people and make them happy.

5. Elderly people will be more happy and enthusiastic towards their life when the near and dears make the them realize that their guidance and experience is very much important for them.

All these things will keep the aging people in good physical and mental health.

Prevention is Better Than Cure

Prevention is Better Than Cure

The primary goal of the human being is to live a peaceful and happy life along with his family and maintaining good health. A simple change in lifestyle, attitude and eating habits can do wonder for one’s health as well as success. Human body is built in such a way that it can safeguard all its internal organs itself by producing required hormones and fight with external viruses. Healthy body and peaceful mind is the mantra of success. One just needs to follow certain principles religiously to let the body and mind function in its natural way. To maintain the strength, flexibility & endurance everyone must has to do regular exercises and yoga.

For maintaining good health get up early in the morning and drink lot of water. Do some walking, exercises/yoga and deep breathing. For releasing of stress laughing everyday is must. Control anger and anxiety by avoiding the situation, keeping calm or taking deep breath. Avoid continuous sitting and do some movements of neck every 2-3 hours and stretch the arms & legs every 1-2 hours while working on computer.




Avoid spicy and oily food and sleep after two hours of dinner. Enhance intake of fruits and green vegetables like spinach, broccoli and lemon juice, to reduce the level of bad cholesterol and triglycerides and ward off the cardiovascular diseases. The change in eating habits will rejuvenate energy and strengthened the soul and will power. By following the four “Mool Mantras” of ancient India “Niyam, Sanyam, Swad And swabhav” one can prevent most of the diseases.

Improve immunity with pranmudra

Regulated life-style and controlled food habits gives very positive and enthusiastic results and can reduce and even open the blockages of arteries. Obesity is one of the main reasons for many diseases that can be controlled by simply following healthy lifestyle. Remedies from nature are much safer and more effective than prescription drugs and needless surgery. It has been the personal experience of the persons associated with ‘Lifestyle and Health” that regulated life-style, right eating habits & regular exercises/yoga gives very positive and enthusiastic results & can cure obesity & help in maintaining ideal weight. You may get more details to cure obesity/reduce weight at this site with asana/exercises and change in lifestyle.

Lifestyle and health have received feedback from many persons, who have changed their life style like, are now feeling much better comparatively. Performing asana and yoga may prevent and even cure many diseases without any side effect. Regular asanas and yogas can also prevent & cure the problem of Blood pressure/hypertension and Diabetes.

Healthy Lifestyle

Healthy Lifestyle

Healthy lifestyle, good eating habits and regular exercises/yoga are the most important factors of life for maintaining mental peace, stress free life and good health without medicines and outside support. For maintaining good health and peaceful life, old saying depicts “Early to bed and early to rise makes a man healthy, wealthy and wise” But we have either forgotten or ignored all the principles and mantras set by our ancestral for leading a happy and peaceful life.

healthy-lifestyle
Now days, in this materialistic world, most of the people are leading very hectic lives. They do not follow a disciplined lifestyle. They have a myopic outlook towards life i.e., to earn money and to accumulate all the luxurious things inwhatever way possible, no matter even if the peace of mind, health, good sleep, family life etc is sacrificed. The unorganized and haphazard life schedule, bad eating habits are the primary cause of developing various diseases such as anxiety, hypertension, sleeping disorder, blood sugar and even heart problem. Not devoting the quality time with family or even being present at home but due to preoccupation of mind somewhere else, ignoring /postponing the day to day needs of family members, are the main reasons of dissatisfaction amongst the family members and sometimes may lead to disintegration of the family.

For healthier, peaceful and successful life we have to change our life style and follow the certain principles of life such as: –

1. Time management
2. Regular exercises/yoga
3. Positive mind set (PMS)
4. Balanced diet

Time management

To remain physically and mentally fit, and also to avoid overlapping of work at a time, one has to allocate the time according to necessity and importance of work. Everybody must have to follow a time schedule for getting up in the morning, doing regular exercises/yoga, taking food, sleeping etc. Allocation of the time for day-to-day activities will release pressure from the mind and prevent unwarranted anxiety and the person will be able to concentrate on his work and accomplish the same more efficiently in lesser time.

Regular exercises/yoga

Yoga

To maintain the strength, flexibility, endurance and balance everyone must has to do regular exercises and yoga. Brisk walking in the morning for twenty minutes or jogging, along with doing stretching exercises, asana and yoga’s(PRANAYAM) is the best way to prevent the diseases. Anulom bilom pranayam i.e. inhaling the air from one nostril and releasing from the other for ten minutes in the morning keeps the mind cool and Control anger, anxiety and blood pressure.




Positive mind set

People with positive mind set have a solution oriented approach towards life and thus, are more likely to succeed .PMS makes us assertive, confident and proactive. A positive attitude definitely strengthens our mind and body and improves the quality of our life. Every positive statement-‘ we are healthy and strong’ and repeating the same in the morning will make ourselves to take action to be strong and healthy. Repeating the positive statement leads to a healthier life style. Similarly we must also be focused towards our goal, as being not focused on the present whether we are eating, exercising or doing any work and thinking the next thing that we have to do, may lead to anxiety. If we do enjoy our food, work whatever we do, we will be more productive, less worried and mentally and physically healthier.

Balance diet

By following these golden rules viz., time management, regular exercises/yoga, positive mindset and balanced diet, we can rejuvenate our self and lead healthy and peaceful life.

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