Yoga for Insomnia: Better Way for Peaceful Sleep

Whether you are a night owl with early bird ambitions, a bothered sleeper or only in need of help for relaxing before bedtime, Yoga for Insomnia can help. This in-bed routine will keep your body and mind at rest, helps you sleep soundly all through the night to wake up refreshed and relaxed in the morning. No requirement of medication or sleeping pills.

People with insomnia are much more vulnerable to experience health related issues like depression, anxiety, diabetes and congestive heart failure. Only Yoga for Insomnia can help overcome these situations.

A better sleep is within your reach and the treatment often suggested is to create a relaxing bedtime routine. The following yoga poses stretches your body and can help you enjoy a peaceful sleep.

Upside-Down Relaxation (Viparita Karani)

Upside-Down Relaxation (Viparita Karani)

How to do:
  • Lie on your back facing a wall and raise your feet up against the wall
  • If it is too extreme stretch for your hamstrings, skim your butt farther away from the wall.
  • If it’s not sufficient, scoot nearer.
  • Let your arms relax by your sides, palms facing up and breathe slowly.
  • Feel the stretch in the back of your feet.

Child’s pose (Shishuasana)

Child’s pose (Shishuasana)

The ideal resting Yoga for Insomnia is child’s pose that helps relax the mind and reduces tension in the body.

How to do:
  • Sit up on your heels at ease.
  • From there, take to your arms forward but let the shoulders rest.
  • Your head requires support if it doesn’t touch the ground; create a tower with your fists to relax your forehead on.
  • Hold this pose for 1 minute.

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Easy Forward Bend (variation of Sukhasana)

Easy Forward Bend (variation of Sukhasana)

Sukhasana or the easy forward bend is the easiest Yoga for Insomnia that is accessible by anyone. It works great and must be tried before bedtime.

How to do:
  • Take the seated position and smoothly bend ahead from your hips and stretch your hands straight out in front of you on the ground or bed.
  • This position relieves stress and makes your back stronger and allows the hips open up.
  • Focus must be on lowering the chest and belly rather than forehead.
  • Experts advise that you can make the position more comfortable by sitting on the pillow, if you are tight in the hips.
  • Keep this pose for 15-20 seconds.

Standing Forward Bend (Uttanasana)

Standing Forward Bend (Uttanasana)

Uttanasana or the standing forward bend is useful in relieving headaches and also a very beneficial Yoga for Insomnia. It is helpful in reducing the stress level.

How to do:
  • Stand with legs 6 inches apart and bend the torso to the floor.
  • Folding the arms by reaching towards the floor and taking hold of opposite hand to opposite elbow.
  • If you are flexible enough, take your palms or fingers to the earth in front of or next to your legs or pass your hands or palms to the backsides of your ankles with your knees in a straight line.
  • Remain this pose for 30 second to 1 minute.

Butterfly Pose (Badhakonasana)

Butterfly Pose (Badhakonasana)

How to do:
  • Sit straight on the ground and legs spread straight out.
  • Bend your knees by taking the legs as close as possible. The soles of your feet must touch each other.
  • Grab your feet strongly with your hands.
  • Take deeply inhale and exhale, compel down your knees and thighs downward towards the ground. Make a smooth effort to keep compressing them downward.
  • Now start flapping both the legs up and down like the wings of a butterfly. Begin slowly and steadily increase the speed. Breathe normally throughout.

Left Nostril Breathing (Surya Bhedana)

Left Nostril Breathing (Surya Bhedana)

Left nostril breathing or Surya Bhedana activates the Ida Nerve ending in the left nostril, which relates to relaxation and calmness. Left nostril breathing or Surya Bhedana is connected with the moon energy that is cool, changeable, feminine and giving. Breathing by the left nostril for 5 minutes can helps you relax and lowers your blood pressure.

How to do:
  • Sit in your easy pose.
  • Keep your left hand on the left knee and palms open to the sky.
  • Put the tip of index and middle finger of the right hand in between the eyebrows and the ring finger and little finger on the left nostril and thumb place on right nostril.
  • Use your ring finger and little finger to open or close up the left nostril and use thumb for your right nostril.
  • Press your thumb on the right nostril and breathe out slowly by the left nostril.
  • Now inhale from the left nostril and then press the left nostril lightly with the ring finger and little finger.
  • Eliminate the right hand thumb from the right nostril, breathe out from the right.
  • Inhale from the right nostril and breathe out from the left. You have finished one round of Nadi Shodhan Pranayam. Continue the inhale and exhale process from alternate nostrils.

Savasana- Corpse Pose:

Savasana Pose

The key for doing Savasana pose is to concentrate on your breathing. Focusing the awareness on your body and take breaths get your body into sleep form, with this easy pose and letting go of the day’s tensions.

How to do:
  • In this Yoga for Insomnia, body is will stay in neutral position. Lie on the ground in relaxing mode.
  • Let your arms relax on either side of you and palms facing up in a gesture of openness.
  • Breathe in through the nose and breathe out by mouth.
  • Take at least 20 deep breaths.

Insomnia is one of the major issues and frequent health complaints, affecting people of all ages and backgrounds. If you have a medical condition of insomnia whether often or occasionally, Yoga for Insomnia can help.

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