Namaskar I'm David odde and welcome to Anand / Yoga for insomnia insomnia is a state wherein a person finds it difficult to go into a sleep or to stay into a sleep it is caused by various reasons it might be.
Because of stress anxiety it might be. Because of terminal problems or it might be. Because of problems that you already have like a stoma or high BP the Asin that I am showing you will help you to cure all these causes and thereby cure insomnia but, if you are having specific problem like a stoma and high BP and that's why the problem of insomnia then also check out the asin's from a stoma and high BP of whatever problem you are having Nausicaa should take a leave it's very important before doing any arson that your nasal passage should be clean and clear.
So that when you're doing any arson the concentration on the breathing is easier.
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And the breath flows in and out very comfortably. So this is the Kriya meant to clean the nasal passage before we start any of so to going Nausicaa should be kriya sit in ardha Padm Asana fat mass and a comfortable cross leg position your back is erect with the left thumb you close the left nostril you close your eyes ten times you will be exhaling forcefully each time pulling the abdomen in so when I say one you exhale forcefully start one two three four five six seven eight nine ten same thing we'll be doing from the other nostril so close the right nostril with the right thumb and start one two three four five six seven eight nine ten now keep both the hands on the knees either Indiana mudra or just normal and do it with both the nostrils together ten times so one two three four five six seven eight nine ten then you may slowly open your eyes, if there is any dirt dust or mucus in your nose and a nasal passage this Kriya will help you to bring it out so don't feel ashamed or don't feel bad that something is coming out this Kriya is meant for that you.