KAILASA Library/Nithya Kriya - 108 Yogic Techniques for Diseases and Disorders/CARE FOR INSOMNIASign in
Nithya Kriya - 108 Yogic Techniques for Diseases and Disorders

CARE FOR INSOMNIA

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Disease Description

Insomnia is most often thought of as both a sign and a symptom that can accompany several sleep, medical, and psychiatric disorders, characterized by persistent difficulty falling asleep and/or staying asleep or sleep of poor quality. Insomnia is typically followed by functional impairment while awake. One definition of insomnia is difficulties initiating and/or maintaining sleep, or non restorative sleep, associated with impairments of daytime functioning or marked distress for more than month." Insomnia can be grouped into primary and secondary, or co-morbid insomnia.

Primary insomnia is a sleep disorder not attributable to a medical, psychiatric, or environmental cause.

A complete diagnosis will differentiate between: insomnia as secondary to another condition, primary insomnia co-morbid with one or more conditions, or free-standing primary insomnia.

STEPS TO BE FOLLOWED

  1. SHALABHA ASANA
  1. UDDEEYAANA BANDHA
  1. STEPS 1 AND 2 COMBINED

1. SHALABHA ASANA

GHERANDA SAMHITA, UPADESHA 2, VERSE: 38

॥ अथ शलभासनम् ॥

अध्यास्यः शेते कर-युग्मम् वक्षो भूमिमवष्ट य करयोस्तला याम्।
पादौ च शून्ये च वितस्ति चोध्वं वदन्ति पीठं शभसभपभत्र मुनीन्द्राः ॥

Adhyaasyaha shete kara-yugmam vaksho
Bhoomim avashtabhya karayoho talaabhyaam |
Paadau cha shoonye cha vithasti
Chordhvam vadanti peetam shalabham muneendraaha || 2.38 ||

TRANSLATION Keep your palms on the floor, lie down on the floor such that the chest portion is resting on the palm. Without bending the knees raise the leg to a height of 18-22 inches. This is also called the grasshopper asana.

A person demonstrating a yoga pose, lying face down on a mat with legs and chest raised

TECHNIQUE

  1. Lie face down on the floor, keep the palms of the hand on the floor
  1. Lie such that the chest is resting on the palms
  1. Inhale and retain the breath inside
  1. At the same time without bending at the knees raise the leg from the thighs upto the toes about 18-22 inches above the ground. Keep both the legs together
  1. Throughout rest your chin on the floor
  1. Remain in this pose for about 11 seconds
  1. Then relax Do this for 11 times

NEXT-

2. LYING UDDEEYAANA BANDHA

GHERANDA SAMHITA, UPADESHA-3, VERSE: 10

॥ अथ उड्डीयान-बन्धः ॥

उदरे पश्चिमं तानं नाभेरुर्ध्वं तु कारयेत्।
उड्डानं कुरुते यस्मादविश्रान्तं महाखगः।
उड्डीयानं त्वसौ बन्धो मृत्यु-मातङ्ग-केसरी॥

Udare pashchimam taanam Naabheroordhvam tu kaarayet | Uddaanam kurute yasmat Avishraantam mahaakhagaha | Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-Kesaree || 3.10 ||

TRANSLATION One should contract the bowels above and below the navel so that the abdominal organs touch the back. The one who practices this uddeeyaana bandha continuously becomes a conqueror of death. The great bird (Kundalini) flies up in the Sushumna and flies there itself constantly.

TECHNIQUE

  1. Lye down on same asana but no need to lift the legs. Keep the spine straight and eyes open.
  1. Take a deep breath in and exhale completely, but do not be forceful
  1. After exhaling, perform jaalandhara bandha by moving the chin down to the chest
  1. Pull the abdominal muscles inward so that the organs of the abdomen touch the back muscles
  1. Hold as long as you can
  1. When you can’t hold anymore, Before inhaling, relax the stomach and abdomen, release jaalandhara bandha by raising the chin
  1. Then inhale through the nostrils slowly
  1. Before repeating another round, breathe normally for a minute or two
  1. Initially start with 3 times and gradually increase upto 10 times

NEXT-STEPS 1 AND 2 COMBINED

TECHNIQUE

  1. Lie on the ground with face downwards, with palms facing the ground
  1. Chest should be on the palms above hands
  1. Legs should be straight on the ground
  1. Take a deep breath in and exhale completely, but do not be forceful
  1. After exhaling, perform jaalandhara bandha by moving the chin down to the chest
  1. Pull the abdominal muscles inward and upwards, so that the organs of the abdomen touch the back muscles
  1. At the same time without bending at the knees raise the leg from the thighs upto the toes about 18-22 inches above the ground. Keep both the legs together
  1. Hold as long as you can
  1. When you can’t hold anymore, Before inhaling, relax the stomach and abdomen, release jaalandhara by raising the chin and relax your legs
  1. Then exhale through the nostrils
  1. Before repeating another round, breathe normally for a minute or two
  1. Initially start with 3 times and gradually increase upto 10 times

END OF KRIYA
Kriya Date
28-Oct-2011