Yoga for Sleep Apnea
Sleep apnea is characterized by episodes of partial or complete closure of the upper airways during sleep. The patient then stops breathing for several seconds. And this happens many times during the same night … Snoring is the most common symptom of sleep apnea, several other symptoms suggest sleep apnea. But, often, it is the entourage of the “sick” who realizes this pathology: a loud snoring, nocturnal awakenings with a feeling of suffocation, night sweats, headaches or a strong fatigue at awakening.
Sleep apnea is characterized by episodes of partial or complete closure of the upper airways during sleep. The patient then stops breathing for several seconds.
And this happens many times during the same night … Snoring is the most common symptom of sleep apnea, several other symptoms suggest sleep apnea. But, often, it is the entourage of the “sick” who realizes this pathology: a loud snoring, nocturnal awakenings with a feeling of suffocation, night sweats, headaches or a strong fatigue at awakening.
From drowsiness that increases the risk of accidents, heart rate disorders, through high blood pressure and risk of heart attack, the syndrome is not to be taken lightly. To be diagnosed, the only reliable way is to record your sleep with a ventilatory polygraph or polysomnography. With these exams, it is impossible to ignore the wires and sensors hanging around the body. One of the reasons why the disease is considered under-diagnosed.
People with apneas sleep are often exhausted during many years. They do not arrive to focus and suffer from various disorders ranging from migraine to depression, without understanding the reason. Often, they do not consult a doctor that when they suffer the consequences severe disease on their health or those they almost caused an accident of the road because of a micro sleep access.
Without a good quality of sleep, the person, with sleep apnea, will sleep frequently during the day and often goes to does it uncontrollably.
The patient will have difficulty concentrating, has problems with memory and concentration, mood disorders; and cannot be effective at home, at work or in the community.
Due to the decline in vigilance, the rate of car accidents and workplace accidents is higher in people with sleep apnea than others.
In the long term, the obstructive sleep apnea-hypopnea syndrome increases mortality and especially that of cardiovascular cause.
Yoga for Sleep Apnea
You don’t need a miracle to relief sleep apnea, but rather it’s related to changing your daily habits, and include Yoga in your routine. You can stop insomnia and sleep apnea by going to bed every day at the same time, not drinking caffeine or alcohol before going to bed, as well as eating at least 3 hours before going to bed.
More importantly, you should include practicing Yoga in your daily routine. Doing 1 hour of Yoga in the morning will bring energy to your body when it is tired. In the evening, you will realize that these extra movements have added fatigue and help you to go to bed on time and sleep. If 1 o’clock in the morning is not enough, do a little at night, but at least 3 hours before going to bed and not after eating.
The yoga postures below will help you fall asleep easily at night and relief sleep apnea. In addition, you can include breathing and meditation in your practice, which will help you to relax.
Take a deep breath, and watch how your breath and heart rate slow down and subside. You can also try some “Yoga in Bed” postures if you lie down in bed and cannot sleep.
This is a very simple position to achieve since it is to lie perpendicular to an empty wall, to place his legs on the wall by bringing the hips to the wall.
Keep your legs as straight as possible, without forcing. The palms of the hands remain facing you, and your arms against the body. Close your eyes and breathe deeply.
The Pigeon Pose for Better Sleep
Get on all fours, or dog posture upside down. Place the right knee behind the right wrist, with the foot turning to the left. Slide the left leg backwards. Lie on the front, breathe deeply and stand up.
Alternate one side then the other. It is possible to use cushions to support the body.
The Butterfly Pose
Lying on your back by placing a cushion to support the spine.
Bring the feet together until they touch each other and let the knees go down.
We can also put a support under the knees for ease.
Elongated Torsion (Right and Left)
Lying on your back, legs bent and feet on the floor. Raise the legs, keeping them slightly bent and extend the arms to the sides, straight, palms apart from the body.
While keeping the upper body straight, bring the bent legs to the right, and turn the head to the left. Breathe.
Alternate one side then the other.
The Plow Posture
Lying on your back, legs bent and feet on the ground, keep your arms close to your body. Raise your bent legs while lifting your pelvis in a candle position. Relax a moment in this position. Then bring the feet behind the head and replace the arms in the initial position.