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Insomnia-21 days course

Welcome to World Yoga Society Online - A free insomnia treatment course for 21 days. We can assure you that after doing this full course, there will be a positive change in your problem. As a number of factors are responsible for the development of insomnia, a combined workout program has been provided below. Daily practice of complete relaxation and meditation is essential in insomnia treatment.

In this complete course, yoga will help you to recover from the underlying factors of insomnia. If you suffer from multiple diseases other than insomnia, then you have to consult yoga doctors before starting the course.

1-7 Days Course

Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.

1. Yoga breathing:

Stand straight. Place both the arms on both side of the body respectively. Keep the eyes closed. Then slowly lift the arms straight up to the head with slow deep breathing (inhale). Again breathe out slowly (exhale) by putting down the hands together back to the previous position. Do this for 10 times, take rest and then do for 10 times.

2. Deep breathing normal exhalation through mouth:

Stand straight. Now slowly inhale through nose and exhale through mouth by bending forward. Then again stand straight while inhaling and exhale through mouth by bending forward. Do this for 10 times.

3. Dhanurasana:

 Lie on your abdomen with hands aside. Bend your knees and place the feet near buttocks. Hold your ankles with hands. Raise your knees from the floor by pulling the ankles and lift your upper body till the navel portion. Heel and knee will remain together.The body will look like a bow. Hold and count 5 and then rest your body by releasing your hands and legs. Give a pause and do this again. Take rest in sabasana.

4. Ardhakurmasana:

Sit down on your knees like vajrasana posture. Then raise your hands up sidewise and join your palms. Now bend your body forward along with your hands and hip should be touched with ankles. Your forehead should rest on the ground and stretch your arms in front with your palms touching the floor. Hold this position and count 5 with normal breathing. Come back to previous position. Give a pause and repeat the same again. Then take rest in sabasana.

5. Ardhamatsyendrasana:

Sit down with legs straight. Fold the right leg and place it on the left thigh and touch the right foot with the ground. Fold the left leg and touch it with the right side of hip. Left hand will go above the right knee to hold the left knee. Right hand will go back. Head and neck will move toward right. Breathing will be normal. Hold the position and count 5. Then come back to the previous position. Do the same with left side. In this case, legs will be placed in opposite side. After completing give a pause. Repeat the whole asana again.

6. Pranayam:

Sit in sukhasana posture. Palms will be on respective knees in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight). Close your eyes. Now slowly breathe in and out for 10 times. Concentrate on your breathing.

7. Suryaved pranayam:

Sit in padmasana and close your left nostril with ring and little finger as shown in the video. Now close your eyes and breathe in through right nostril. Then block your right nostril with thumb and breathe out with left nostril. Again breathe in with left nostril. Close your left nostril and breathe out with right nostril. Do this for 10 times. Change your legs and do for 10 times.

8. Bhramori:

Sit down on the ground. Stretch both the legs in front of you. First fold your left leg followed by the right leg. Keep your index finger of both hands inside your respective ears. Close your eyes breathe in and utter the word ‘AUM’. Give stress on the letter ‘M’. While uttering the word, breathe out. Now, gradually loosen your legs and come back to the original position. Do this for 10 times.

9. Meditation:

Sit in padmasana. Close your eyes. Visualize and concentrate on a specific object, an image of God-Goddess, natural object such as a flower or the ocean. The person can silently repeat a word or phrase preferably "AUM". Also can observe or concentrate on breathing or in third eye (in between two eye brows). Meditate for 5 mins.

10. Sabasana with relaxation:

 Lie down on your back and relax your whole body, as if you have gone to sleep. Place a cold towel on top of the eyes. In this posture, keep the mind clean from all worries and thoughts. Do this for 5 minutes.

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

At World Yoga Society, we have helped millions overcome acute pain since 1970. Here you will find the gist of Dr. Dibya’s vast clinical experience of yoga therapy that helps to heal Pain or Disease. Yes! Now you can heal yourself in mind and body naturally with personal guidance from the World's leading Yoga Doctor.


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