Yogic HELP for Insomnia by Abhijit Redij


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By: thetrainingmanager (157 month(s) ago)

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Insomnia Dr.Abhijit A.Redij B.A.M.S. & D.Y.Ed. Ayurved & Yoga Consultant Clinic – 149/5 Narayan Niwas CHS, Dadisheth Agairy Lane, Chirabazar, Near Marine Lines Station East, Contact : 98694 36203 E-mail : [email protected]

It is said -:

It is said - "Bed is a medicine" Italian proverb "Sleep is the only medicine that gives ease" Sophocles State of rest after being tired both mentally and physically The mind withdraws or ceases to perceive any stimulus Sleep


Statistics Globally, 25% of elderly people and about 15% of the general population suffer from varying degrees of insomnia. 49% of adults worldwide report brief periods of difficult sleep. 10% of adults claim they have had insomnia lasting at least two weeks. http://xtend-life.com/healthconditions/Insomnia.aspx

This cumulates to - :

This cumulates to - Reduction in effective man hours Reduction in work efficiency, concentration Results in low productivity In turn also effects the global economy and growth Hence Insomnia is a Major silent /dormant /underlying health hazard


Insomnia Sleep problems characterized by difficulty falling asleep, staying asleep, or waking up earlier than desired. Insomnia results in getting up in the morning feeling unrested and experiencing drowsiness during the day.

Types of Insomnia:

Types of Insomnia

People with insomnia often complain about: :

People with insomnia often complain about: Fatigue and daytime sleepiness Moodiness Irritability or anger Lack of concentration and poor memory Upset stomach Mistakes/accidents at work or while driving

Even the Tiger sleeps:

Even the Tiger sleeps

Stress due to various reasons:

Stress due to various reasons

Reticular Activating System:

Reticular Activating System

Yogic Concepts:

Yogic Concepts Vitarka Badhane Pratipaksha Bhavanam || Vitarka = Illogical thoughts Badhane = Disturbance Pratipaksha = Opposite Bhavanam = Has to be thought Just replace the bad thought by an opposite good thought

Steps to follow -:

Steps to follow - Observe the thoughts Recognize that there is an evil, ill thought Respect it, don’t react, don’t evaluate or curse your self Just replace it with an opposite positive thought Leave the whole and get back to work

This Helps -:

This Helps - To stop the chain reaction which may lead to an explosion To save a lot of energy To improve concentration and focus of mind To feel fresh and positive To get sound sleep and in turn Rest

A SUGGESTIVE YOGA MODULE FOR NON-CLINICAL CONDITIONS OF ANXIETY AND DEPRESSION Paper Presented at International Conference on Stress Management Dr. Abhijit A. Redij, Bhogal RS. Kaivalyadhama Yoga Institute, Lonavala, India. :

A SUGGESTIVE YOGA MODULE FOR NON-CLINICAL CONDITIONS OF ANXIETY AND DEPRESSION Paper Presented at International Conference on Stress Management Dr. Abhijit A. Redij, Bhogal RS. Kaivalyadhama Yoga Institute, Lonavala , India.   Yoga Module - I is for Anxiety: Forward Bending Asanas Kapalabhati – 50 strokes Anuloma-Viloma – 10 rounds Omkar chanting – 10 rounds This sequence for 2 times a day.

Forward Bending Asanas:

Forward Bending Asanas Ward off fatigue from the nervous system which has resulted from the anxiety and improves blood circulation to the brain. Help the mind to get introverted and thus avoid collection of unnecessary stimuli due to its extroversion. This in turn calms the mind and brings down Anxiety. For e.g. Paschimottanasana, Naukasana (in supine pose), Pawanamuktasana, Yogamudra, Halasana, Sarvangasana

PowerPoint Presentation:

Bhadrasana Uttanamandukasana Gomukhasana Yogamudra Matsyasana Viparitakarni Halasana Bhujangasana Shalabhasana Dhanurasana

Kapalabhati & Anuloma-viloma:

Kapalabhati & Anuloma-viloma Daily practice of Kapalabhati is found useful in making the bodily relaxation deep and sleep more sound. Anuloma-viloma pranayama brings tranquillity and peace to the mind, making it more balanced and stable. The soothing effect of this pranayama on the nervous system reduces various emotional tensions and one feels relaxed and light.

Low pitch Omkar Chanting :

Low pitch Omkar Chanting Reduces fear, negativity Assures mind Increases positivity Low pitched AUM recitation brings about parasympathetic predominance

Other Beneficial Practices:

Other Beneficial Practices Trataka Shavasana (Corpose Posture) Meditation – Breath Observance