In the US, the Centers for Disease Control and Prevention reported that over a third of the adult population are unable to meet the required minimum seven hours of sleep a night. This equates to around 83.6 million individuals.
It can’t be said enough: lack of rest is a serious issue. It makes people susceptible to fatigue, which lowers productivity and affects concentration, as well as increases the risk of a number of serious health conditions, including diabetes, strokes, and heart disease.
How Kundalini Yoga can help
Our post ‘Kundalini Yoga Techniques to Fight Fatigue’ talked about how it’s possible to extend waking hours by doing the Baby Pose for five minutes at a time. The practice not only helps improve wakefulness – certain poses and techniques can promote good quality of sleep as well. In fact, Sleep Med cited research showing that the practice is highly effective in helping people get ample rest. It even improved the quality and duration of sleep that adults got who suffer from insomnia.
Kundalini Lounge provided a pranayama and meditation exercise that can prepare the mind and body for sleep. This is in line with Leesa’s explanation that meditation is one of the oldest sleep tricks to remedy poor sleeping habits. The technique, which is an inherent part of yoga, has been proven to clear thoughts and relax the brain, influencing the body to follow. Taking that into account, meditation has long been complementing Kundalini Yoga, considering that it’s actually one of the oldest forms of the practice. Although, it only made its way to the Western shores when Yogi Bhajan began teaching the practice in 1968 in the United States.
In combination with meditation, Pink Lotus proposes some Kundalini Yoga asanas, such as the Bridge, Cobra, Crow, and Rock Poses. The exercises are relatively easy to perform, which means that even new yogis can attempt these poses. If you’re often having difficulties in sleeping, it’s advisable to do this routine once a day for at least three months.
Top it all off by doing a breathing technique known as the Shabad Kriya, which is part of the Kundalini Yoga teachings of Yogi Bhajan. Shabad Kriya promotes rest by readjusting the pineal gland, which produces melatonin, the hormone that is responsible for regulating sleep and wakefulness.
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Try it: Sit in a comfortable position on your bed and keep your back straight. Put your hands on your lap, with the right hand placed on top of the left, palms facing up and thumb tips touching. Using the syllables ‘Sa-Ta-Na-Ma’ as a guide, inhale through your nose in four equal parts. Mentally pronounce the sounds again as you hold your breath for 16 beats. Afterwards, exhale through your nose, using the sounds ‘Wahe Guru’ as you breathe out in two parts. Do this repeatedly until you’re ready to lie down to sleep. Practice the Shabad Kriya every night for the best results.