Have you ever found yourselves restless in bed, tossing and turning, unable to sleep, overthinking until late in the nights? Ever wondered about what can be done to get into the peaceful realms of sleep?  Well, we have a solution - Yoga.

When you practice yoga, you feel alive and breathe in positivity through your body allowing yourself to relax, rest and rejuvenate. A few bends, stretches and breathing exercises before bedtime can facilitate better sleep and rest so that you can wake up to start a fresh new day.

## 1. Uttanasana - Forward bend
- Stand on your mat with your knees slightly apart, with a deep exhale, soften your knees and bend forward.
- Let your hands rest on the mat, next to your feet, parallel to each other. Remember to take deep breaths throughout the process.
- Feel your back muscles, hamstrings stretch as you hang your crown towards the floor. While releasing the pose, inhale and slowly raise.
- This is an intense standing forward bend that stretches muscles throughout the body. This asana regulates blood flow and brings an intense sense of calm and relaxation.

## 2. Cat-Cow Pose
- This asana is a simple flex and release. The cat pose and the Cow pose are combined to guarantee the best results.
- Place your knees, and hands on the floor at a well-spaced distance. Form a curve with your back, your head facing up towards the sky.
- Exhale and arch your back, bring your head down, facing the ground.
- Repeat this variation for a few seconds.
- This variation is great to relax the mind and body. A relaxed mind and happy muscles help you sleep better.

## 3. Viparita Karani - Leg up the wall pose
- Lying down on the floor, raise your hips and legs up towards the sky. Support your back with the help of your arm strength.  
- Use the support of a wall if required, to bring your legs up.
- Hold them up until your body and mind feel fully relaxed.
- This pose releases tension from the hips and lower body, improves blood circulation and sends blood to the brain, relieving mental stress and headaches. This pose is vital for someone who is looking to battle insomnia.

## 4. Balasana - Child's Pose
- The Child’s pose is a deeply restorative asana, which gives the entire back a deep stretch.
- Sit down on your mat, stretch your arms forward, and place it on the mat.
- Stretch them until your forehead touches the mat and you feel a good stretch in your neck and back.
- This pose calms and regulates the nervous system, helping you drift off to wonderland.

## 5. Shavasana - Corpse Pose
- Lay on your yoga mat with your hands by your side, close your eyes and make sure your feet are in a comfortable position, facing sideways.
- Lay your palms on the side of your body, slightly away from the torso, facing skywards.
- Slowly draw breath to every part of your body. This is a slow deep-breathing exercise which facilitates deep relaxation.
- Shavasana can help you reach levels of awareness which helps relax the body and mind.
- Yoga Nidra can also be incorporated in Shavasana - A form of deep Yogic sleep.
- Stay in this pose for 15 minutes to feel the benefits surging through helping you sleep and enjoy your days.

A yoga routine, when practiced regularly, can help you battle against Insomnia. The asanas yield better results than any sleeping pill ever has. Lay down on that yoga mat and drift away to a state of undisturbed sleep.

Sleep

Have you ever found yourselves restless in bed, tossing and turning, unable to sleep, overthinking until late in the nights? Ever wondered about what can be done to get into the peaceful realms of sleep?  Well, we have a solution - Yoga.

Yoga for insomnia and sleeplessness

## 7 scientific techniques (with research proof) you need to know about the scientific process of weight loss.

### 1.	You’ll have to work really hard to gain back the weight and inches. 
Have you been in a place where you’ve lost a few pounds and eventually gained them back? Of course, we’ve all been there. The moment there’s an important meeting or a stressful family situation or you’re experiencing strong negative emotions in your personal life, we slowly sneak in comfort food or we deprioritize our workout times. Yoga as a practise helps you deal with all this. When you manage your emotions better, and continue to manage stress effectively, the need to turn to food is negated. You can choose to condition your mind to move more when you feel stressed. All this and more is outlined by the leading researchers at the Department of Nursing Research and Translational Science, National Institutes of Health Clinical Center. They call it “A Different Weight Loss Experience” which outlines the benefits of Yoga for the weight loss in major areas like, physical, mental, emotional, and social. Your weight loss experience with yoga will be very different from other weight loss techniques.

__Research paper:__ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/

### 2.	Yoga helps deal with fear of failure and the anxiety.   
If there’s something weight loss aspirants dislike, then it’s the back and forth on trial weight loss techniques. While its common knowledge that weight loss journeys are anything but linear, it can be a frustrating process to work on your body but feel a lot of negative baggage that comes with the effort. And half the battle with weight loss is won mentally. “What if this doesn’t work either?”. “What if I am never able to lose weight?”. These questions raise the heart rate (which Is brought about by hormones like Epinephrine/Norepinephrine), the physical reaction to this is anxiety and the fight/flight/fright response triggered by the sympathetic nervous system. Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response. 
Your mind is literally defining your success in this journey and yoga helps mould the mind.

__Research paper on Yoga and anxiety:__ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/

### 3.	Yoga will almost instantly make you feel better. (The weighing scale may not the right measure for it)
Years and years of struggling with weight can be a difficult habit to unlearn. Yes, Yoga will definitely help you burn off the excess weight on the body. But first, it will teach you to accept that all that extra weight is nothing to be ashamed of. 
At the beginning of any Yoga class, the first step is to take a few cleansing deep breaths. We breathe 22,000 times in a day, what are we doing differently in those 5 deep breaths? Most of us hold in our stomach during the day because tummies are frowned upon and we’d rather have a flat attractive stomach. This restricts the complete oxygenation of the lungs and increases tension. In the first 5 breaths before a class, the 5 deep breaths are satisfying because they are “FULLER” breaths than those we take everyday.
Better oxygenation >> better energy >> better stamina/endurance >> easier to do high intensity exercise >> better calorific burn and more. 
Shallow breathing also triggers the stress response which supresses the immune response. So if you’re someone who suffers from frequent colds and coughs, you may be breathing wrong.

__You can read more here:__ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
This stress response can be countered by 6 medically approved relaxation responses. __5/6 of these are practised in yoga several times in one session:__ https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress

### 4.	Yoga will reset your metabolism and normalise BMR.
We look at people with “fast metabolism” and constantly compare our journeys to them thinking “I wish I could eat what I want and still stay thin”. This is based on BMR (Basal metabolic rate). Often used interchangeably with RMR or resting metabolic rate, these are calories required to perform the absolute basic functions of the body (breathing, circulation etc). If you consume more calories than your BMR, you gain weight and vice versa. BMR is defined by several factors which cannot be controlled consciously, like biological sex, age, ethnicity, genetic make up etc. The factors that can be controlled are body composition, weight and height. 
__Simplistic explanations say:__ Increased muscle mass >> increased BMR>>effective weight loss. 
But how much BMR is too much BMR? Is it possible to have “too fast” metabolism? Yes and No. __A very high BMR can increase risk of mortality by speeding up aging:__ https://www.researchgate.net/publication/23161889_High_Basal_Metabolic_Rate_Is_a_Risk_Factor_for_Mortality_The_Baltimore_Longitudinal_Study_of_Aging/link/0fcfd50e6f6de324c0000000/download
__And a low BMR can increase risk spontaneous weight gain and the risk of type 2 Diabetes:__ https://pubmed.ncbi.nlm.nih.gov/32690630/
Yogic practises allow to increase and decrease BMR by impacting the core of this process, the DIGESTIVE system. Yoga regulates the secretion of enzymes required in digestion, which in turn defines how nutrients are used in the body. BMR changes can be seen within a week and prolonged yoga practice can normalize BMR for longer lasting periods even after cessation of yoga practice. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1564415/
But how would one know which asanas to practise and what BMR should be targeted. These are answers available with our master trainers, who are trained in the physical impact of Yoga and its direct benefits for any health goal. 

### 5.	Yoga will reset your gut health which controls weight loss, anxiety, digestion. 
We have about 100 trillion bacteria living in our digestive system at any given time. And these bacteria help chop up food into smaller pieces which then get absorbed by the human body and the food is “used up” to provide calories. This is the simple process of nutrient absorption. But does this mean that someone who has more bacteria doesn’t have the ability to lose weight quickly? There are many theories about the “good” and the “bad” bacteria in the gut. 
https://www.health.harvard.edu/staying-healthy/do-gut-bacteria-inhibit-weight-loss
Researchers have long found that the gut bacteria can control food absorption for energy production, function of the immune system, hormonal products(as an endocrine-like organ), support cholesterol metabolism, regulate appetite hormones and appears to have an impact on brain function. So, it is not surprising that this has an effect on the weight loss journey. Yoga helps in creation on favourable conditions for the “good” bacteria to flourish. This aids in weightloss. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6748614/
In several studies, too intense exercise has shown to damage gut bacteria but Yoga has consistently shown progress. 

### 6.	Yoga helps you rely less on medications 
Common medications like Diabetes drugs, Antidepressants, Beta blockers, Oral corticosteroids and Migraine meds can cause rapid weight gain. This can be another reason why weight loss could be so tough. Yoga can decrease stress and cortisol levels, enhance mood, decrease anxiety and depression, improve sleep, and improve chronic conditions such as hypertension and diabetes, reducing the need for medications that can cause weight gain.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/
https://www.health.harvard.edu/blog/yoga-for-weight-loss-benefits-beyond-burning-calories-202112062650

### 7.	Yoga relieves insomnia, reduces serum cortisol levels, reduces craving and binge eating tendencies
Studies have shown that insomnia and obesity have a direct connection. Whether it is clinically diagnosed or self diagnosed, the chronic loss of sleep has a much deeper impact on our lives than we choose to believe is true. NCBI says that Sleep is the ‘most sedentary activity’, yet may be the only one that protects from weight gain. Experimental studies have shown that short-term partial sleep restriction decreases glucose tolerance, increases sympathetic tone, elevates cortisol concentrations, decreases the satiety hormone leptin, increases the appetite-stimulating hormone ghrelin, and increases hunger and appetite.
Yoga has been known to control cortisol, normalize brain activity for sleep, reduce stress and promote rest. It is one of the rare forms of exercise and lifestyle that is capable of changing so many elements with very little intervention from medication. 
https://pubmed.ncbi.nlm.nih.gov/20823775/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/#R85

These are 7 scientifically approved studies that prove that Yoga can lead to rapid and sustained weight loss in addition to holistic transformation of lifestyle. 

Weight Loss

7 scientific techniques you need to know about the scientific process of weight loss.

Weight loss and Yoga

Bhujangasana, or cobra posture, is a relaxing backbend performed while lying face down that opens the chest and warms and strengthens the spine. The shoulder and abdomen are stretched, and the vertebral column is strengthened. Discover more about Bhujangasana by reading the full article.

## What is Cobra Pose?

Bhujangasana, which means "cobra pose" in Sanskrit, is made up of the words "bhujanga," which means "cobra," and "asana," which means "posture." In hatha yoga and contemporary yoga exercises, it is a reclined back-bending asana. It is usually performed at steps 8 and 20 of the Surya Namaskar cycle of asanas. Despite being categorized as a beginner's posture, Cobra is actually excellent for yogis of all levels and not just suitable but also very effective.

## How To Do Cobra Pose (Bhujangasana)?

## Low Cobra

The Low Cobra position, which is commonly performed with bent arms, emphasizes strengthening the shoulder and the lower back. Here's how to go about it:

1. Lay on your stomach, extend your legs and place your forehead on the ground. 
2. Put your elbows close to your sides and place your hands flat on the ground directly beneath your shoulders.
3. The thighs to the toes of your legs should be firm. When you press your feet firmly into the mat, your kneecaps will lift off the floor.
4. Your neck should remain neutral, and you should keep your eyes on the ground in front of you.
5. As you exhale, bring your forehead to the mat. 
6. Follow the steps above on your subsequent inhale.

## Full Cobra

Poorna Bhunjangasana, also known as Full Cobra Pose, focuses on maintaining a flexible and healthy spine. All the organs connected to the Swadhisthana, Manipura, Anahata, and Vishuddhi chakras are strongly impacted by this asana on a pranic level. The steps are as follows:

1. Take a deep breath and reach the Cobra position. Breathe normally a few times while maintaining the position.
2. Breathe out, bend your knees, and lift your feet.
3. Try to touch the soles of the feet to the back of the head by extending the head, neck, and shoulders a bit further back.
4. Hold the position in its final state as long as it is comfortable. 
5. Exhale and lower the feet to the starting position. Spend some time in Bhujangasana to unwind.
6. Release the position, relax, and tilt your head to one side while keeping your arms by your sides.

## Benefits of Cobra Pose

## May Reduce Symptoms Of Depression

Any blockage in one of the seven energy centers, or chakras, can cause stagnation, which can exacerbate a number of physical and spiritual illnesses. Conversely, when chakras are open and balanced, energy flows easily through the body and mind, alleviating any symptoms of depression. With the help of this pose, the Kundalini chakra, which is thought to be curled up at the base of the spine, can be awakened.

## Help To Relieve Lower Back Pain

The upper body muscles are prone to stiffening from our contemporary lifestyles, but Bhujangasana helps to strengthen them. Your back muscles benefit from this as well, becoming stronger and more physically capable. It improves posture and helps you stop bending down your upper back.

## Boost Your Self-Esteem

You can improve your mood and relax your mind by including the Cobra pose in your everyday practice. It aids in coping with issues related to stress, depression, and exhaustion.

## May Reduce Inflammation 

Chronic illnesses including various arthritic ailments frequently produce inflammation as a side effect. Cobra pose routinely brings about a significant reduction in inflammation.

## Could Help You Sleep Better 

According to observational studies, the Cobra stance is an energetic posture that can revitalize the body in a number of ways if done regularly. People's sleep quality was found to increase after practicing the Cobra Pose every day.

## Could Enhance Posture

Our posture frequently deteriorates since so many of us sit at our desks all day at work or stare down at our phones. Cobra Pose can be used as a preventative measure for issues like sagging shoulders and forward-facing head posture.

## Cobra Pose Modifications 

### Use A Prop

We advise beginning your practice of this asana with the aid of support if you are just a beginner. For added support, place a towel or blanket folded in half under your hips or wrists.

### Your Forearms Should Be On The Floor 

Most beginners can begin with their forearms on the ground. Your forearms should be supporting your chest as you lie on your stomach. While lifting your chest and maintaining your back arched, press down into your forearms.

### Start Doing In A Plank Position

For a deeper stretch put your hands on the floor on either side of your chest while you lay on your stomach for a deeper stretch. The tops of your feet and your pubic bone should be pressed firmly into the ground as you elevate your toes. Lifting your chest off the floor while taking a breath, move through the cobra pose.

## Cobra Pose: Safety and Precautions You Must Follow

There are a few considerations to make while performing the Cobra stance in order to do it correctly, efficiently, and effectively:

1. Avoid maintaining a rigid body while performing the position.
2. If you have a back, arm, or shoulder injury, you shouldn't perform the Cobra Pose.
3. Relax the position to lower yourself slightly if your lower back starts to hurt, or release down to rest on your forearms.
4. If your lower back starts to hurt, release down to rest on your forearms or adjust the stance so you are a little bit lower.
5. Women who are pregnant shouldn't do it.
6. If you have intestinal herpes, peptic ulcer, hyperthyroidism, or hernia, speak with a yoga expert first.
7. During the Cobra stance, your buttocks will naturally tense up, so keep them loose.
8. Do not come down abruptly after releasing the posture. Reposition your body slowly into the starting position.

### Conclusion

Bhujangasana is a potent yoga pose that specifically targets the abdomen to burn belly fat. Your energy chakras are aligned, and it provides psychological, spiritual, and physical advantages that improve your physical and mental health as a whole. Regularly perform this workout at home to keep a variety of health issues at bay.


The Cobra Pose is a great way to start your yoga practice. This is a beginner version of the pose that is still beneficial for your body. Read more here.

Cobra Pose (Bhujangasana): Benefits, Modification & How to do

Our ancient heritage has given us the priceless gift of yoga. A person's mind, body, and soul can be controlled via the skill of yoga practice. It combines mental and physical skills to create a tranquil body and mind. Yoga is the best lifestyle habit to develop to survive this pandemic age. It keeps you at ease while managing your tension and worry. It also benefits improving muscular tone, flexibility, and strength.

## Importance Of Yoga: You Must Know About It

Yoga is a way of life that strives for a healthy mind in a healthy body;  an ancient spiritual, intellectual, and physical discipline. With time, individuals have learned about the advantages of yoga. Practicing Yoga gives the body a cosmic energy boost. It is an exercise that engages the body and the mind in addition to helping you lose weight and build muscle.

It promotes: 
Detoxification of the body and mind, which is especially crucial for youngsters 
Removal of mental and emotional barriers
Concentration and attention
Absolute harmony and balance in the body
Increasing one's strength
Parasympathetic nervous system stimulation to reduce stress and tension in the body

## What Are The Benefits Of Yoga?

Yoga integrates physical positions, or asanas, with the mindfulness advantages of meditation. Yoga asanas like these are made to assist your muscles and bones to be stronger and more aligned, which helps to release tension in your body and mind. A disciplined yoga practice can aid in the development of muscle and significantly raise metabolism, and deep, full breathing improves circulation while also assisting the metabolism in maintaining a healthy rate.

__Below mentioned are the numerous benefits of yoga you must know:__
- Keep illnesses at bay
- Enhances posture
- Develops muscular strength
- Aids in bringing down blood sugar
- Boosts confidence
- Promotes blood flow
- Improves flexibility
- Speeds up metabolism

## Benefits Of Yoga For Students

Students today have a lot on their plates between college examinations, part-time jobs, family obligations, and increased competitiveness. Yoga is one technique that many students find to better balance the stresses of their hectic schedules. Here are the benefits of yoga for kids.

## Reduce And Get Rid Of Stress

It could be beneficial to take a few minutes each day to breathe deeply to reduce and eliminate stress. Due to the high level of stress that college students experience, stress reduction is the most common reason that people start yoga lessons.

## Build Core Stability

Flexibility is one of yoga's biggest advantages; it will aid in boosting strength and stamina in other athletic endeavors. Yoga is excellent for building core strength. 

## Boost Your Concentration

Yoga helps to calm the mind, which can help you focus whether reading, studying, or listening to lectures. College students can benefit from the breathing exercises used in yoga.

## Enhance Your Posture

Another way yoga can help college students is by improving posture because they spend so much time each day sitting in class, then studying or working while standing up.

## Boosts Confidence

Yoga can help with stress reduction and confidence building to help clear your mind and provide a sense of calm. Lots of students discover that practicing yoga improves their ability to manage their emotions and deal with unpleasant situations.

## 10 Benefits Of Yoga

Yoga may assist you in achieving all of your goals, whether they be to be at peace, lose weight, or build a strong and flexible body. Yoga can both help you avoid illness and recover from it. Ten of the numerous advantages of practicing yoga are listed below:

## Improves Posture

Poor posture can lead to degenerative arthritis of the spine as well as back, neck, and other muscle and joint issues. Yoga is a great way to correct posture issues and stop these issues from occurring.

## Increases Energy

Continually juggling many tasks while rushing through chores can be very draining. Everyday yoga practice for a short period maintains you energized and youthful.

## Enhances Insight

Your intuitive abilities can be enhanced by practicing yoga and meditation. The advantages of yoga will become more prominent as you practice more consistently.

## Stimulates The Flow Of Blood

Blood circulation is increased through yoga. Your cells perform better as a result of yoga because it increases oxygenation in your body. Twisting positions are supposed to push venous blood out of internal organs and, once the twist is relaxed, allow oxygenated blood to flow in.

## Enhances Immunity

While breathing exercises and meditation reduce stress and boost the immune system, yoga poses build muscles and massage internal organs.

## Elevates The Heart Rate

Yoga practice has been shown to reduce resting heart rate, boost endurance, and increase maximum oxygen uptake during exercise. According to one study, people who were simply taught pranayama were able to exercise more vigorously while using less oxygen.

## Increases Your Flexibility

One of the most apparent advantages of yoga is increased flexibility. The misalignment of the thigh and shin bones caused by tight hips can strain the knee joint. Furthermore, rigidity in the muscles and connective tissues, including the ligaments and fascia, can lead to bad posture.

## Aids In Weight Loss

Yoga practice regularly is very beneficial for weight loss. Practicing yoga seems to make us more attuned to our bodies' requirements. This aids in controlling our calorie intake and weight.

## Increases Muscular Strength

Strong muscles shield us from ailments like arthritis and back discomfort and assist elderly people to avoid falls. And you combine strength with flexibility when you practice yoga.

## Reduces Stress

Daily yoga practice for a few minutes can be a wonderful approach to relieve stress in the body and the mind. Meditation and yoga poses are two incredibly powerful ways to reduce stress and anxiety.

## How Can You Start Learning Yoga With Sarva Yoga?

You can learn yoga from the comfort of your own home with the best yoga instructors, thanks to Sarva's trainers, who are masters of the ancient Yoga Sutras, contemporary human anatomy, and the psychological and spiritual processes of the mind. With a combined experience of more than 150 years, they are nothing short of professional. Just a few easy steps will allow you to enjoy all these advantages:

1. Select your fitness objective. 
2. To schedule your trial, fill out a brief form.
3. Finish the Personalized Yoga trial. Tell our professionals about all your issues and receive counseling at the beginning of the class
4. Find a plan that suits your needs and buy it.
5. Join SARVA to begin your journey.

__Few Words From Sarva__

In addition to creating a varied community of yogis with instructors educated in Rishikesh, the world's center for yoga, Sarva is on a mission to connect 7 billion breaths with yoga. You are free to select your chosen exercise method, level of difficulty, meditation style, ideal meditation time, and health objective. There is no such thing as too much when Sarva gives you a choice, regardless of whether you are a complete beginner or an experienced yogi.


Learn about the benefits of yoga from Sarva Yoga specialists and yoga researchers, as well as how to get started quickly.
