Top 6 Yoga Asanas for Sleeping Disorders - Beginners Yoga for Deep Relaxation, Insomnia & Anxiety

Yoga Asanas for Sleeping Disorders 
Purvottana Asana - 00:10
Sarvanga Asana - 00:52
Chiri Kriya - 02:41
Padottana Asana - 04:34
Sapurna Matsya Asana - 06:05
Shava Asana - 07:28

PRESENTED BY: DR.ANANDA BALAYOGI BHAVANANI OF ANANDA ASHRAM ICYER PONDICHERRY
Purvottanasana (Upward Plank Pose) - 
The Upward plank pose improves the respiratory system, stimulates the thyroid gland and also strengthens wrists, arms, back and spine.

Sarvanga Asana - 
One should concentrate on getting the legs, waist and the back in one straight line and making this line 90 degrees with the ground. In this asana the arms up to the elbows are placed on the floor, shoulder width apart. The body from the feet to the shoulders is in a straight line. The chest is pushed forward and the chin is placed in the throat pit / jugular notch forming a tie which is called 'Jalandhar Bandha'. All the pressure is on the neck, shoulders and the back of the head. The hands are placed on the back ribs, the legs are straight and the feet are relaxed.

Padottanasana - (Wide-Angle Standing Forward Bend) offers an excellent opportunity to explore the harmonious and clear-headed quality of sattva. In this pose we feel the earthiness of the lower body while the mind grows spacious and tranquil. While your legs are challenged to be strong, steady, and well rooted, the heart and head are soothed, calmed, and rinsed clean. It's therefore no surprise that this asana is often used as a balm for frayed or anxious nerves.

Sapurna Matsya Asana - 
Lie flat on the back in the shava-asana. Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor. Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.
Return to the shava-asana.