Seeker - you clearly have never had insomnia to say "why people make things so complicated?" The inability to sleep is horrible and can ruin your day to day life. I have suffered for years and while I do yoga, breathing exercises (including the one you explained) and it may help relax me, it doesn't always put me to sleep. Definitely not as quick as 10 minutes. Good suggestions I just feel your comment was insensitive.
Why people make things complicated? It is very simple and easy to sleep. All ways be aware which side of nose you breath. We always breath by one side of nose. Left is cooling right is warming. Lay on you back put your both hands on your tummy. Deep breath but do not make any noise by breathing. Count to 4 then let the air out again no noise. Then let the breath out counting 4. Do that for 10 times. Then watch which side of nose you are breathing. You should have your eyes closed as you do this. Temp of the room should be comfortable. Your body from head to tow should be same as room temp comfortable. Maybe take shower. Then sleep. If you still can not sleep then do the berthing again. This time breath for 4 count and hold for 4 count let out count of 4. You will be sleeping in 5-10 minutes or less in week or two Some people can not sleep if their feet are cold or too warm. That is why I say the body temp be same all over. Experiment more you do not have to take pill. Do not eat heavy spicy meal before going to sleep
I think with #1 - you lie down on the floor which meets the wall. As you Scoot Towards the wall (while lying down on your back), your feet should be "walking" up as your body gets closer to the wall. You finally stop, when your butt hits the wall...but don't force your legs to being very straight. So, if hitting your butt to the wall would cause this discomfort, then bend your knee a little(?). Once in this position, then you do that meditation pose. Well...that was what my take of # 1 is.
Of course without pictures, you're more likely to hurt yourself from positioning your body incorrectly. My knees would be killing me...just even lying down straight on the bed hurts it. Always have to have a pillow under my knees. I tried a similar exercise #2, I had knee pains for days. I finally emailed the author for an alternate replacement for that exercise. She came back with one. =)
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Stretch Yourself to Sleep: 7 Snooze-Inducing Yoga Poses
The inability to sleep is horrible and can ruin your day to day life. I have suffered for years and while I do yoga, breathing exercises (including the one you explained) and it may help relax me, it doesn't always put me to sleep. Definitely not as quick as 10 minutes. Good suggestions I just feel your comment was insensitive.
All ways be aware which side of nose you breath. We always breath by one side of nose. Left is cooling right is warming. Lay on you back put your both hands on your tummy. Deep breath but do not make any noise by breathing. Count to 4 then let the air out again no noise. Then let the breath out counting 4. Do that for 10 times.
Then watch which side of nose you are breathing. You should have your eyes closed as you do this. Temp of the room should be comfortable. Your body from head to tow should be same as room temp comfortable. Maybe take shower.
Then sleep. If you still can not sleep then do the berthing again. This time breath for 4 count and hold for 4 count let out count of 4.
You will be sleeping in 5-10 minutes or less in week or two
Some people can not sleep if their feet are cold or too warm. That is why I say the body temp be same all over. Experiment more you do not have to take pill. Do not eat heavy spicy meal before going to sleep
Of course without pictures, you're more likely to hurt yourself from positioning your body incorrectly. My knees would be killing me...just even lying down straight on the bed hurts it. Always have to have a pillow under my knees. I tried a similar exercise #2, I had knee pains for days. I finally emailed the author for an alternate replacement for that exercise. She came back with one. =)