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Do you have insomnia and indigestion?: Try these yoga asanas

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Relieve your body of the stress of irregular sleep and eating patterns, with these asanas

We’re midway into the festive season, with Deepavali having gone by and Christmas and New Year to celebrate. We’ve had too little sleep and too much food, depriving our body on one hand and overloading it on the other! Twisting poses in yoga improve digestion and detoxify the organs. They help bring our body back in balance.

Parivritta Utkatasana (Twisted chair squat)

Stand in tadasana, grounding the feet firmly. Contract the thigh muscles and lift the knee caps, rolling the front part of the thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.

Inhale; raise the arms forward and join the palms in a namaste position close to the chest.

Exhale; bend the knees to 90 degrees, making sure they do not go beyond the ankle. Lengthen the tail towards the ground and tuck the belly in firmly. Squat down as low as you can, breathing deeply.

As you inhale, start to twist the torso towards the right. Try and place the left elbow on the outside of the right thigh or place the left palm on a block positioned close to the right foot. Turn to place the right arm on the lower back, for support.

Hold for 5 breaths. Inhale; lift up and release the pose. Repeat on the left.

Benefits: This pose activates your glutes, hip and abdominal muscles, and releases pressure from the lower back.

Parivritta Janusirsasana (Twisted forward bend)

Do you have insomnia and indigestion?: Try these yoga asanas
 

Sit on the floor with legs stretched wide out, as far as you can, in front. Place the palms behind a few inches away from the hips. Lean the torso slightly back onto your palms and lift the hips up; slide forward to open the legs a little wider, if possible. Take a bolster or a blanket and place it under the hips, if you need to. Now bend the right knee and place it close to the left inner thighs, ankle touching the groin.

Inhale; lift the arms up parallel towards each other. Exhale; twist the torso gently towards the right knee. Place the left palm on the right thigh and the right arm stretching up and bending towards the left leg.

Hold the pose breathing deeply for 10 breaths; release. Repeat on the left side.

Benefits: This pose releases fatigue, insomnia and headache.

Parivritta Parsvakonasana (Twisted bent-knee triangle pose)

Do you have insomnia and indigestion?: Try these yoga asanas
 

Stand in tadasana, grounding the feet firmly. Contract the thigh muscles and lift the knee caps, rolling the front part of the thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.

Inhale; raise the arms and as you exhale, bend the knees, hinge forward from the hips and place the palms beside the feet.

Inhale; step the left leg back, placing the knee on the floor. If you are uncomfortable on the knee, place a cushion under it. Make sure the toes touch the floor. You should feel a comfortable stretch in the left front thigh and the groin. Keep the right foot forward between your hands and align the right knee over the heel.

Exhale; raise the torso and place the palms on the waist to support the lower back. Maintain the extension of the spine and tuck the tail bone down towards the floor and pubic bone in, towards the navel. Contract the shoulder blades in towards the each other and lift the chest up.

Inhale; raise the arms up, towards the ceiling. As you exhale, twist the torso to the right and place the left palm close to the right foot and raise the right arm up towards the ceiling, twisting the torso from the shoulders and the upper back. If you want to challenge yourself, curl the toes of the right foot, and as you inhale, lift the left knee off the floor. Keeping the back leg well engaged.

Hold the pose, breathing deeply for 10 breaths; release by placing the palms back on the floor. Repeating on the left.

Benefits: This pose releases tension from the thighs, hips and the groin.

Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject

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Printable version | Jan 18, 2020 2:51:33 PM | https://www.thehindu.com/life-and-style/fitness/yoga-for-insomnia-and-eating-patterns/article25536652.ece

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