It has been proved that at least 45% of us snore at least occasionally. Snoring is caused by a temporary blockage of the breathing passages. The soft tissues of the mouth vibrate during snoring, but with apnea the tongue and other soft tissues periodically falls back and totally block the airway.
Research has linked snoring to a broad range of cardio vascular problems, including hypertension, heart attacks, stroke and heart failure. Some time snoring leads to irritability, faulty memory, headaches and decreased in sexual drive.
Causes of Snoring:
1. Over weight.
2. Thick neck
4. Mental tension.
5. Erroneous diet and way of living.
6. Consumption of tobacco, liquor and medicines etc.
The natural state of the body is health. Yogic therapy is unique for sharing because it works systematically on all the parts of living body to keep them functioning in balance and in perfect condition.
1. OM MANTRA DHYAN: Sit in ‘Padmasana’ or ‘Sukhasana’. Keep the head and spine straight and upright and place the hands on the knees in ‘Jyana mudra’. Close the eyes and relax the whole body. Repeat ‘Aum’ loudly. In two steps of deep sounds of ‘0000‘ followed by ‘mmmm’. Let the body be saturated with the sound of ‘Aum’. Daily do it for minimum 10 times.
BENEFITS: Padamasana or Sukhasana provide a firm base and a triangular path to contain the flow of ‘pran’. Om meditation is nirigina meditation. Om sound is a form of energy made up of vibration certain vibration have the power to heal. Om mantra is the root of all the sounds. Repeating Om relaxes every atom in your body.
2. NECK EXERCISE:
A) Sit in ‘Padmasana’ or such asana hand in ‘Jhana mudra’ now look towards your right side and then left side. Do these exercise 10 times each side without moving your shoulders.
B) Seating position will remain as above now rotate your neck 10 times clock wise and 10 times anti-clock wise.
C) Position will remain the same now bring your neck forward without moving your shoulder remain in this position for few seconds and then bring it back. Do this particular exercise for 10 times. This exercise resembles ‘Pigeon walk’. As pigeon when walks bring his neck forward and then backward.
3. SIMHA GARJAN ASANA (Roaring lion poses):
Sit in ‘Vajrasana’ knees apart parallel to your shoulders now place the palms of the Hands on the floor between the knees, with the fingers pointing towards the body. Lean forward and gently tilt the head back and gaze at the eyebrow centre. Now inhale slowly and open the mouth and extend the tongue while exhaling produce a sound from the “aach” keeping the mouth wide. Close the mouth and breath in this is one round. Do it minimum 10 rounds.
4. KAPALBHATI PRANAYAMA:
Kapal means forehead and Bhati means light or knowledge. Hence ‘Kapalbhati pranayama’ bring a state of light or clarity to the frontal region of the brain. Sit in any comfortable position. Keep head and spine straight and hands resting on the knees in ‘Jhyana Mudra’. Close the eyes and relax the whole body. Now without paying attention to inhaling, exhale with force rapidly and vigorously. Inhalation should be spontaneous involving no effort with each exhalation pull in the abdomen toward the spine. Perform 10 respirations to begin with. Continue the practice and slowly increase respiration.
This pranayama is useful for detoxifying the body. It improves the memory and sharpens the mind. Diseases like asthma, respiratory troubles, allergies and sinus etc get cured. This pranayama purifies ‘Ida’ and ‘Pingala Nadis’ and also removes sensory distraction from the mind. It also relieves constipation, gas, blockages in arteries etc. It also helps in losing weight. Peace and stability of mind is secured.
Those having high blood pressure, heart disease, epilepsy, hernia, should not practice ‘Kapalbhati Pranayama’.
5. BHRAMARI PRANAYAMA:
Sit in ‘Padmasana’ or ‘Sukhasana’ the spinal cord should be erect. The word ‘Bhramari’ means bee. Because a sound is produced this imitates ‘black bee’. Keep your eyes gently closed. Now plugging your ears with thumbs, covering the eyes with the index and middle fingers the ring finger below the nostrils and the little fingers on the chin near the lips now breathe in through the nose. Exhale slowly and in a controlled manner while making a deep study humming sound like that of the ‘black bee’. Try to prolong the exhalation and humming sound as much as possible. This is one round, to practice 10 rounds in the beginning and then increase the practice according to the time.
Neck exercises, Roaring lion pose and ‘Brahmari Pranayam’ – these are Ram ban for snoring. They relieve stress and cerebral tension, alleviating anger anxiety and insomnia. And they are excellent for alleviating diseases of throat, neck, nose, ears, eyes and mouth.