Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga For Insomnia: Therapeutic Yoga Sequence - Yoga for Sleep Disorder
The power of yoga is said to have positive effects even on those who suffer from insomnia. Healing of the same can be seen if the yoga practice is done with a trained yoga teacher. Insomnia refers to disorder in the sleeping pattern leading to difficulty in falling asleep, staying asleep, poor quality sleep, or waking up early. Insomnia, although usually just a symptom related to a specific aliment, comes with additional problems like fatigue, lack of concentration, weak immune system, poor quality of life and even mood swings.
Insomnia can be caused or may be a condition related to many reasons and as a yoga teacher it is essential to get the root cause of the same. It is also important for the yoga teacher to keep in mind that insomnia conditions vary from patient to patient, even in intensity. Hence, while creating a yoga sequence, the need to assess the patients or students in detail become critical.
The therapeutic yoga sequence given below covers yoga poses of all positions to help stretch the spine with awareness in order to encourage the flow of prana (both upward and downward) to reduce stress, anxiety, and tension around the nerves and joints.
NOTE: This sequence is not for those who are suffering from insomnia related to trauma. For the same one can follow the given sequence link under the guidance of an experienced yoga therapist.
Yoga for Insomnia: Therapeutic Yoga Sequence - Yoga for Sleep Disorder: Yoga Poses, Cues, Steps, and Breathing instructions
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A. From Tadasana, placing the palms on the hips while bending the elbows, inhale and take the torso in a backbend.
B. Stretch the chest, shoulders, and neck in a backbend.
C. Don't go beyond your comfort level, as this is just to open the chest and the backward movement of the torso helps to reduce the tensions that accumulate at the belly and the lower back through the day.
D. Remain in this stretch for about 4 breaths, going deep with the breathing.