How Exercise Can Help You Sleep Better...

The amount of physical activity that you expend during the day is a key ingredient to helping you sleep restfully at night.

The more active your body is during the day, the more likely you are able to relax fully at night and fall asleep easily.

With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular.

Keeping up your physical activity during the day may also be help you deal with the stress and worry in your life.

Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.


Try to increase your physical daily activity during the day. The goal here is to give your body enough stimulation during the day so that you are not restless at night.

Our bodies require a certain amount of physical activity in order to function in a healthy manner.

It is important to note that you should not be exercising three to four hours before bed.

The ideal time for you to exercise is in the late afternoon or early evening. You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.

Attempt to exercise at least three to four times a week for a continuous period of 20 to 30 minutes. This can include something as simple as walking or something as strenuous as running.

The goal is to increase your heart rate and strengthen your lung capacity. Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally. This is can help promote a natural remedy for your sleeplessness.< Besides walking and running there are many physical activities that you can add to your life to increase your activity level. Aerobic exercises seem to work best to battle sleeplessness. Your goal is to increase the amount of oxygen that reaches your blood. There are many types of aerobic activities to choose from. These include running, biking, using a treadmill, jumping rope, and dancing. Some non-aerobic activities may be beneficial to you as you attempt to solve your insomnia problem. The following activities are relaxing and have other healing properties: - Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension. - Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation. If you find that you have no time to exercise on a regular basis try sneaking extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible. Try parking your car around the corner and walking that extra block to your appointment. There are many small ways that you can incorporate some added activity into your life. Your goal is to have a healthy, well balanced life... Read More..

Yoga exercises (yoga asanas or yoga posture)

The word asanas means pose or posture. it forms one of the eight limbs ofo yoga. most of the asanas (the Yoga pose) names are derived from name of animals here you will find the various asanas the corrcet posture to perform each yoga exercise, the technique of yoga postures and the advantages of performing these postures.

Baddha Padmasana
This is a variation of Padmasana. This Aasana is not meant for meditation. It is chiefly meant for health-improvement and for making the body strong. This Aasana is difficult to perform. Those who are unable to practise this Aasana should not be disappointed. They should patiently try to accomplish the final position.

Technique:
Sit in Padmasana with legs crossed. The heels should touch the lower part pf the abdomen. Swing the right armbehind the back of the shoulder and bring the hand near the left hip. Catch the left big toe. Similarly, swing the left arm and and hold the right big toe.
If you experience difficulty in holding the toes, bend slightly forward and make it convenient to hold the big toe.
After catching the toes, sit erect as before and breathe normally. Stay in this position for one or two minutes in the initial stage. Gradually increase the time till you can stay in the position for ten minutes.

Advantages:

• In this Aasana the weight of the body is borne by the knees and the ankel-joints, so the joints of the leg become strong.
• Both the heels of the legs get sufficient exercise.
• The continuous practice of the Aasana helps the person to gradually overcome the weakness of the heart, the lungs, the stomach, the liver and the spine. Moreover it reduces the pain in the knees and the ankle-joints.
• The Aasana helps to cure ailments like indigestion. fatulence, stomach-ache, etc.
• By practising this Aasana one can get all the advantages of the Padmasana.

Garbh Aasan
When this aasan is performed, the pose achieved resembles that of a human foetus in the womb. So this aasan is called Grabh Aasan.

Technique:
As in Kukkut Aasan, insert the hands between the thighs and the calves. Push the arms forward till the elbows can be easily bent. Then hold the lobe of the right ear with the right hand and of the left ear with the left hand. Stay in this position very cautiously to avoid tumbling.
The constant practice of this aasan will enable you to balance the body on the coccyx (the tail bone).
If aspirants experience difficulty in performing this aasan in Padmasan position, it should be practised without Padmasan. While performing this aasan, let the legs be stretched on the floor. This aasan should be formed 8 to 10 seconds in the beginning. Later the time of the rentention of the aasan can be increased to one minute depending on age and ability of the aspirants and benefits expected.

Advantages:

• This aasan helps to cure diseases like colic pain, flatuence, enteritis, chronic fever, constipation et-cetera.
• This aasan keeps the abdominal organs trim. It cures gas trouble and increases the digestive power.
• The abdominal organs, the breast and the joints of the arms and the legs get sufficient exercise through this aasan and their ailments disaapear.
• This aasan helps to preserve the semen and the mind begins to have communion with the Aatama(self).

Kukkut Aasan
Kukkut is a Sanskrit word which means a cock. This aasan or posture resembles that of a cock and hence the name is Kukkut Aasan.

Technique:
Sit in Padmasana with legs crossed. Insert the hands through the gap between the thighs and calves near the knees. Start with the fingers and gradually push the hands upto elbows. Inhale and raise the body off the floor. Then continue normal breathing. Legs should be raised off the floor upto the level of elbows. Hands can easily be inserted in the gap if the Padmasan position is slightly raised. Pot-bellied persons will find it difficult to insert the hands in the gap between the calves and the thighs. In the beginning remain in this position for ten seconds and gradually increase the time to a minute depending on age and ability to aspirant.

Advantages:

• All the benefits derived from Utthita Padmasan are derived from this aasan.
• This aasan is beneficial to those who have worms in their intestines.
• This aasan is very useful to woman as it cures uneasiness, pain in the hips and heaviness caused by menstruation.
• This aasan gives sufficient exercise to the arms.
• This aasan invigorates the body and delights the mind.

Parvatasana
Parvat means a mountain. This aasan is also known as Viyogasana, because it involves a special technique of Yoga. Only healthy persons should practise this aasana.

Technique:
Sit in Padmasana with legs crossed. Join the palms of the hands. Stretch the arms vertically up over the head.

Advantages:

• As both the arms are kept vertically up in this aasana, the Pran is sublimated.
• If Suryabheda Pranayama is practised for fifteen minutes before performing this Parvatasana, the lungs, the abdomen and the spine become strong and healthy.
• This aasana gives sufficient exercise to the muscles of the arms.

Utthita Padmasana (Lolasana)
This aasan is a variation of Padmasana. In this aasana the body is lifted up with both the hands on floor. This is the reason why it is named so. This aasana is more difficult than Padmasan because in this aasan the whole body is balanced on both the hands.

Technique:
Sit in Padmasana with legs crossed. Rest the palms on the floor beside the hips. Slowly raise the trunk without a jerk. The body should not quiver. Retain the breath in the lungs as long as the body is in raised position. Exhale when body is lowered down. While performing this aasan some beginners experience tremor in the hands because of some weakness. But this should not daunt them. They should practise the aasan with patience and perseverance.

Advantages:

• This aasan strengthens the joints and muscles of the arms.
• This aasan helps to cure intestinal weakness, constipation, indigestion, dysentery, drowsiness, impurities of tubular channels etc.
• This aasan works as an appetiser which is a good characterstics of of health.

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