Sleep Disorders
16 Case Studies
24 Member Stories
8 Research

If you feel like you have exhausted all options to battle snoring, insomnia, frequent night wakings, or other issues, you may have a sleep disorder.  Yoga nidra, asanas & breathing exercises offer a holistic therapy both for the mind and body.  The mind-body connection may cause a marked improvement in the quality of life, including a huge improvement in the quality and quantity of sleep.


What are sleep disorders?

Are you struggling with sleep apnea, and are not inclined to popping pills? Yoga may offer natural therapy for sleep apnea and can be a very beneficial addition to your existing treatment. A daily practice might be a superb way to boost your slumber and, at precisely the same time, manage anxiety. Yoga and other mind & body modalities are known as practices since their repetition helps train the mind and body to act and respond in a specific beneficial, healing manner. That may translate to better sleep.

If you feel like you have exhausted all options to battle snoring, insomnia, frequent night wakings, or other issues, you may have a sleep disorder. 

Sleep apnea is a complex form of snoring. Although snoring may be bothersome, sleep apnea may endanger a person's life. Individuals who suffer from sleep apnea lose about a third of sleep nightly according to estimates. Their turning and tossing, loud snoring, and even choking can impact their spouse's night of sleep also.


See: Learn How Proper Diet Can Help To Improve Sleep Quality

Yoga asanas for sleep apnea

How can yoga help to ease those who suffer from sleep disorders such as sleep apnea? Let's take a look at four different poses to practice, along with some instructions on how to perform them correctly. Learn to counter stress and alleviate sleep apnea with these yoga moves. Yoga offers a holistic therapy both for the mind and body and may cause a marked improvement in the quality of life, including a huge improvement in the quality and quantity of sleep.


Yoga breathing exercises in managing sleep apnea

Yoga can't cure sleep disorders, but if practiced simultaneously with other ongoing treatment methods, it helps in reducing symptoms associated with sleep apnea. Yoga can help reduce symptoms as:

Yoga breathing exercises strengthen and tone the top airway muscles, given such exercises are done under proper advice from an experienced yoga teacher. They reduce stress significantly and calm the mind; this affects appetite, quality of sleep, and the openness to live better. Losing sleep can lead to a host of additional problems, including headaches, high blood pressure, weight gain, and even cardiovascular disease.

Sleep apnea is a result of obstructed nasal and throat airways and can occur from a few times to several times a night. Yoga breathing exercises help to strengthen, tone, and open the upper airway muscles, and may significantly reduce stress and calm the brain, which may cause better overall wellbeing. This airway healing can help reduce the symptoms of sleep apnea. Yoga itself may not cure sleep disorders, but it can help.


Yoga Poses for Sleep Apnea

If you can't attend a guided yoga course in a yoga studio each evening, here are some classic and simple poses you could practice at home. They'll help to lengthen out you, stretch your spine, and expand your airways and lungs. Make them part of your evening or bedtime routine to be consistent. If you practice all three breathing exercises and asanas properly for a few weeks, you should begin to see and feel the results. 


1. Cat-Cow asana poses

To begin, get on your knees and hands. Keep your knees in line with your hips and wrists; the shoulders and elbows should be perpendicular to the ground. As you inhale, slowly curve your spine toward the ceiling. Lower your head toward the ground, mimicking the form of a fearful cat. Hold that pose for a single second. Then exhale and return to starting position. Now, Inhale and lift your torso and tailbone into the ceiling as you curve your back. Increase your head. Hold that pose for a single second. Repeat these moves five to ten times.


2. Yoga Breathing Technique

Sit comfortably and inhale through your nose. Exhale through Your mouth, with your mouth open wide. Produce a"ha" sound as you slowly exhale, feeling the breath in your throat. Close your mouth after several repetitions, and then start inhaling and exhaling through your nose, still maintaining the"ha" sound. Do this for five to eight minutes at a time but no longer than 15 minutes. You don't need to cause muscle strain in your throat. This technique helps tone your throat muscles for sleep apnea, and by modulating your breath, it keeps your mind quiet also, reducing stress.


3. Seated Forward Bend

You can start in a comfortable seated position.  Stretch your legs ahead of you and sit tall. As you inhale, stretch arms overhead. Exhale the air in your lungs slowly as you bend forwards and fold yourself, reaching for your toes. Hold that position for 10 seconds. Return to the staring sitting position. Repeat.


4. Seated Twist

To begin, sit at a cross-legged yoga asana. Exhale and then place your right hand on your left knee. Place the left hand behind your tailbone. Twist your torso gently to the left, as you look over your shoulder. Hold that position for 10 seconds. Return to the starting position. Switch your hand and repeat.


See: Why Magnesium is important for your diet

Yoga Nidra or Yogic sleep

What's Yoga Nidra?

Nidra, meaning sleep, is a profound form of yoga, and a method to awaken the connection between body, mind, and soul. The custom is similar to a night of deep sleep when you're still fully awake.

This ancient practice of Ayurveda is popular as a kind of meditation and mind-body treatment and contains multiple advantages. Below you will find only some of the advantages of Yoga Nidra, including deep sleep.


Connect with Yourself

Yoga Nidra is also a way to get in touch with your deeper, more spiritual self. It calms the body, senses, and mind for their normal purpose and awakens a subconscious sense which permits you to sense no separation. Oneness, wholeness, tranquility, and wellbeing are experienced on a Universal level.


Lower Your Stress

Suffering from hypertension, hypothyroidism, or bad sleep? Deep relaxation exercises are proven to decrease blood pressure, reduce anxiety, and enhance sleep. These exercises are also able to stimulate thyroid function, decrease the symptoms of chronic fatigue syndrome and adrenal insufficiency (although there's a lack of scientific proof to back this up) and help in the healing of muscle fatigue and fix.


Bring Joy In Your Life

Practicing yoga Nidra has strong psychological benefits also. It can help in healing mental wounds and aids those coping with depression and dependence. It brings a deep sense of joy and wellbeing to the professional. This gorgeous sensation comes to those that are available to get it, all-encompassing, unconditional love for self and the Universal self, which can be known to be the identical thing.


How is All This Achieved by Simply Lying There?

Although you're lying down throughout the practice, by no means are you currently doing nothing. In a guided class, the teacher will lead you through the custom, using many holistic therapies & techniques. These include hypnotherapy and conscious relaxation to take you deep into the Nidra.

After you reach the deepest point of conscious relaxation, you're brought from it and back to the current state. At this time, you reconnect with yourself and the world around you, using your expertise to guide your interactions as you reside at the moment, moment to moment.

Apart from being relaxing, restorative, and relaxed, studies have shown that yoga Nidra can also help:

- Ease insomnia

- Reduce anxiety

- Alleviate stress

- Foster feelings of peace, calm, and clarity

In many ways, Yoga Nidra is very similar to meditation. The advantages are similar, and the reasons why people practice are alike. However, there are some distinct differences.


Physical Position: Meditation is typically practiced while seated, where your body is comfortable and vertical. On the other hand, Yoga Nidra is usually practiced lying down so that you can let go completely. Props, pillows, and blankets are generally used, in addition to anything that can allow you to get into an entirely comfortable, restful position.


Condition of Consciousness: In meditation, individuals can experience several states of consciousness within one meditation. Many stay in what is called the waking state of consciousness; that's the state of consciousness where the vast majority of us humans spend the majority of our waking hours. There are particular meditation methods which take you into transcendental consciousness, and even beyond to higher states of consciousness.

During Yoga Nidra, you move in the state of conscious sleep. You're no longer in the waking state of consciousness, but you also move past the dreaming state of consciousness and in the deep sleep state. However, your mind is awake, so it is often discussed as the state between being asleep and awake. This is the reason it is stated that Yoga Nidra is so curative for the body. In both practices, the mind is aware; in Yoga Nidra, the body is in a more relaxed condition.

See: Yoga Nidra and Meditation benefits for cancer patients

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