{"id":3985,"date":"2025-08-10T02:36:21","date_gmt":"2025-08-10T02:36:21","guid":{"rendered":"https:\/\/tezgyan.com\/index.php\/2025\/08\/10\/yogmantra-struggling-to-sleep-this-special-yoga-routine-could-help-lifestyle-news\/"},"modified":"2025-08-10T02:36:21","modified_gmt":"2025-08-10T02:36:21","slug":"yogmantra-struggling-to-sleep-this-special-yoga-routine-could-help-lifestyle-news","status":"publish","type":"post","link":"https:\/\/tezgyan.com\/index.php\/2025\/08\/10\/yogmantra-struggling-to-sleep-this-special-yoga-routine-could-help-lifestyle-news\/","title":{"rendered":"YogMantra | Struggling To Sleep? This Special Yoga Routine Could Help | Lifestyle News"},"content":{"rendered":"


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Last Updated:<\/span>

Studies show this \u2018Sleep Special Technique\u2019 significantly improves sleep quality and quantity, and general stress levels<\/h2>\n
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Sleep deprivation causes issues such as compromised immunity, depression, anxiety, reduced focus and even vehicular accidents. (AI-generated image)<\/p>\n<\/figure>\n

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\"YogMantra\"\/<\/div>\n

<\/a> \u201cPareshan Raat Saari Hai, Sitaron Tum Toh So Jaao\u2026”<\/em><\/p>\n

These lyrics from a Jagjit Singh ghazal often cross the minds of those lying awake in bed in the still of the night\u2014when no position feels right, and the mind refuses to relax. Just like the poet of the ghazal, one is resigned to staying awake till dawn.<\/p>\n

Insomnia has become normalised and a part of modern life. Stress has been identified as the most common cause of disturbed sleep, while excessive screen time, lack of exercise, erratic schedules, and health issues all contribute to chronic sleeplessness.<\/p>\n

We know that sleep deprivation causes issues\u2014compromised immunity, depression, anxiety, reduced focus and even vehicular accidents\u2014and so we start worrying about not being able to sleep. The more we worry, the harder it becomes to drift off.<\/p>\n

A \u2018Sleep Special Technique\u2019, done an hour before bedtime, has proven effective in improving both the quality and quantity of sleep. Developed by Dr Nagarathna Raghuram\u2014a pioneer in the Integrated Approach of Yoga Therapy and Medical Director of Arogyadhama, SVYASA, Bengaluru\u2014this method is also used in therapy for patients undergoing treatment for neurological disorders, cancer, and other chronic conditions.<\/p>\n

A randomised control trial<\/a> showed that when practised regularly over a month, this technique was able to correct sleep disorders in young adults and improve their quality of life.<\/p>\n

WHY IT WORKS<\/strong><\/p>\n

The routine is a combination of practices known to improve sleep. Walking and hot-water immersion improve circulation, without overstimulating the body. Hot-water immersion also relaxes the mind by activating the parasympathetic nervous system, so do the breathing practices and relaxation technique. Chanting, when done mindfully, eases tension.<\/p>\n

The reverse-order Relaxation draws excess prana (energy) in the head downwards, which helps calm the mind. This is also why awareness on the toes while walking is emphasised.<\/p>\n

HOW TO DO THE SLEEP SPECIAL TECHNIQUE?<\/strong><\/p>\n

Do this 45-minute sequence every night, just before bedtime:<\/p>\n

1. Walking for 20 minutes.<\/strong><\/p>\n

Walk at a medium pace, even indoors, keeping your awareness on your toes.<\/p>\n

2. Foot Immersion in hot water for 15 minutes.<\/strong><\/p>\n

Soak your feet up to mid-calf in warm water. This relaxes both mind and body.<\/p>\n

3. Alternate-Nostril Breathing (Anulom-Vilom Pranayama) \u2014 nine rounds.<\/strong><\/p>\n

Sit on your bed in the Easy Pose (Sukhasana) and practise mindful breathing through alternate nostrils\u2014following the air as it moves in and out the nose and lungs.<\/p>\n

4. Abdominal Breathing plus chanting \u2018AAA\u2019.<\/strong><\/p>\n

Lie flat on your back. Perform 9-10 rounds of slow, deep abdominal breathing, followed by chanting \u2018AAA\u2019 thrice.<\/p>\n

5. Deep Relaxation Technique (reverse order)<\/strong><\/p>\n

Lie in Savasana and progressively relax each body part, starting with the head down to the toes, using sound vibrations of A-U-M and finally AUM.<\/p>\n

HOW TO DO DEEP RELAXATION TECHNIQUE (REVERSE)<\/strong><\/p>\n

The reverse order is important\u2014it calms restlessness via diffusing and transferring excess prana (which is responsible for the stress) slowly downward.<\/p>\n

There are three stages of relaxation:<\/em><\/p>\n

1. Neck and head.<\/strong> Relax the crown of your head, forehead, back of the head, and ears. Relax your eyebrows and the space between them, the eye muscles, nose and nostrils, cheek muscles, lips, jaws, gums, teeth, and tongue. Relax your palate, throat and neck. Deepen the relaxation by chanting \u2018MMM\u2026\u2019 three times while feeling the vibrations in the head region.<\/p>\n

2. The middle body.<\/strong> Relax the abdominal muscles and organs, chest muscles, the heart. Relax the lower back, all vertebrae, middle back, shoulder blades and upper back. Relax your fingers, palms, wrists, forearms, elbow joints, triceps, biceps, shoulders. Deepen the relaxation by chanting \u2018UUU\u2026\u2019 three times, while feeling the vibrations in the middle body.<\/p>\n

3. The lower body.<\/strong> Relax the waist, buttocks, pelvic region, thigh muscles, knees, calf muscles, ankles, soles of the feet, and toes. Deepen the relaxation by chanting \u2018AAA\u2026\u2019 three times, while feeling its vibrations in the lower body.<\/p>\n

4. Relax the whole body.<\/strong> Ensure there\u2019s no tension anywhere. Inhale and exhale slowly and deeply. Deepen the relaxation by inhaling and chanting \u2018AUM\u2019 in a single breath, feeling the resonance throughout the body.<\/p>\n

5. Repeat chanting AUM five times.<\/strong><\/p>\n

Done regularly, this sequence not only improves sleep quality but also reduces stress, anxiety, and restlessness \u2014without the side-effects of sleep medication.<\/p>\n

So, the next time you\u2019re tossing and turning in your bed, try this technique. Your body and mind will thank you both, now and in the years to come.<\/p>\n

The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.<\/strong><\/em><\/p>\n

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The News18 Lifestyle section brings you the latest on health<\/a>,\u00a0fashion<\/a>,\u00a0travel<\/a>,\u00a0food<\/a>, and culture \u2014 with wellness tips, celebrity style, travel inspiration, and recipes. <\/span>Also Download the\u00a0News18 App<\/a>\u00a0to stay updated!<\/div>\n<\/div>\n

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Last Updated:August 09, 2025, 08:37 IST Studies show this \u2018Sleep Special Technique\u2019 significantly improves sleep quality and quantity, and general stress levels Sleep deprivation causes issues such as compromised immunity, depression, anxiety, reduced focus and even vehicular accidents. (AI-generated image) \u201cPareshan Raat Saari Hai, Sitaron Tum Toh So Jaao\u2026” These lyrics from a Jagjit Singh…<\/p>\n","protected":false},"author":1,"featured_media":3986,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-3985","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts\/3985","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/comments?post=3985"}],"version-history":[{"count":0,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts\/3985\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/media\/3986"}],"wp:attachment":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/media?parent=3985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/categories?post=3985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/tags?post=3985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}