Insomnia

If you’re having trouble sleeping, know that you’re not alone, and it may be costing you more than a few restless nights as well as sleepless days. Recent research has shown that people who have insomnia are also more likely to experience various health problems such as anxiety, diabetes, depression as well as heart failure.

But don’t despair. A good better sleep can be easily achieved. There are many ways you can get a good night’s sleep. One of the best ways is to do yoga.

You need to do each Yoga Poses for Insomnia in a particular sequence for two to five minutes while holding each position being gentle towards your body without any strain or pain. If you aren’t able to manage the full sequence, then you can pick the favourites and build them as part of your routine as you go along, even in bed, in case that works for you.

Whats research says?

According to recent research conducted by Harvard University, it was found that regular yoga practice helped people sleep better and stay asleep longer while improving the overall quality of rest.

Other studies have also established the connection of this ancient form of exercise to improving sleep efficiency in post-menopausal women, cancer survivors, as well as those suffering from osteoarthritis.

Along with using yoga to lose weight , learning proper breathing patterns can be quite helpful for those who suffer from weight-induced sleep apnea, which is a condition where a person stops breathing while sleeping. Experiences unusual interruptions.

For insomnia, yoga helps in getting better sleep which provides relaxation to both mind and body. It forces the person to be present and also slows down all the worries he or she has accumulated throughout the day.

Yoga helps in improving body alignment as well as flexibility. These two things contribute to physical aches and pains that can take away much of your precious rest time. After spending a busy day, it can be quite difficult for a person to clear his mind and calm down. Doing the right yoga exercises is the first step to getting a good night’s sleep.

Lack of sleep can also increase the risk of many of the health problems we mentioned above, such as insomnia. It is essential to get good sleep with relaxing yoga asanas for insomnia to stretch the body and relax breathing, which calms the mind.

10 Effective Yoga Poses for Insomnia

Practice these restorative yoga poses regularly, especially before bedtime, to help release tension and stress, promoting a peaceful night’s rest.

1. Supported Inversion (Sarvangasana)

Lie down on the floor such that you are perpendicular to the wall. Now place the legs on the wall and then scoot the hips as towards where the wall and surface meet while walking the legs up the wall as far as you can go comfortably. Try this posture, and if your legs are as straight against the wall as they can be, without forcing it, then it is the best posture. Place the arms by the sides with the palms facing towards the ceiling. Close the eyes and take deep as well as cleansing breaths.

How to do Sarvangasana

2. Pigeon Pose (Eka Pada Rajakapotasana)

Get down on all of your four limbs. Now place the right knee behind the right wrist along with the angle the right foot towards the left one. Slide the left leg backward. Place a pillow lengthwise, to the left of the right leg. Lay on the belly along with the best on the pillow and let the arms relax to both sides. Relax the head to whichever side seems comfortable to you and then breathe deeply. If the stretching is feeling too much intense, then it is suggested that you place another pillow underneath the chest or simply use a cushion in order to support the right hip. Now repeat this same pose on the opposite side.

How to do Pigeon pose

3. Reclined Butterfly

Lie down on the back and put a pillow, lengthwise, just underneath the spine. Bring the feet’s soles together until they touch and then allow the knees to gently and slowly drop to the sides. Make sure that hips are off the pillow. Now stretch the arms out to the side as well as away from the body with the palms facing the ceiling. You can also put a pillow just underneath the knees in case you want to decrease the intensity of the stretch in the hips.

4. Reclined Spinal Twist (Supta Matsyendrasana)

Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Slowly lower both knees to one side, using a bolster or folded blanket under your knees for support. Keep your shoulders grounded as you gently twist your spine. Repeat on the other side. This pose helps to release tension in the spine and improve spinal mobility.

5. Plow Pose (Halasana)

Lie down on the back and engage the abdominal muscles in order to lift the legs over the head until the toes of the feet touch the floor behind the head. In case the toes don’t reach the floor then do this pose against the wall while lying perpendicular to the head touching the wall, such that the feet are supported by the wall. One can also interlace the fingers behind the back and then slowly straighten the arms, or just keep the arms at the sides with the palms facing the floor. To get out of this pose, do it carefully by simply rolling slowly out of this pose, one vertebra at one time. Plow pose helps in stretching the back and neck muscles which also reduces the physical tension as well as relaxes the body.

6. Cobra Pose (Bhujangasana)

Lie on your stomach and place your palms flat on the floor right next to your chest. Keep the elbows at the side, then inhale and lift the head upwards while lengthening the body and expanding the chest forward. Come as far as you can comfortably do and keep the hips touching the ground. This particular pose is quite useful for people who usually spend a lot of time lifting and bending things as it works on the back muscles in the opposite way as these types of activities do. This also causes strain in the shoulders, stomach and chest.

7. Seated Heart Opener (Vajrasana)

While sitting on your knees, keep your hands on the ground behind your back and place your palms on the floor in such a way that the fingers remain far away from the body. If a person has any knee problem then he can sit with his legs spread in front. Now you have achieved position, inhale and lengthen the spine. Exhale and then bend backward, arching the back and tilting the head backward as well. If the person is on their knees, push the hips into the heels of the feet. This posture provides the necessary movement which is opposite to the position in which most people remain hunched over most of the time.

8. Child’s Pose (Balasana)

Start by kneeling on the floor, then sit back on your heels. Extend your arms forward and lower your forehead to the ground, allowing your chest to rest on or between your thighs. Balasana gently stretches the hips, thighs, and lower back, while also calming the mind.

9. Seated Forward Fold (Paschimottanasana)

Sit on the floor with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you fold forward from the hips, reaching for your feet or shins. You can use a strap around your feet if you can’t reach them comfortably. Allow your head to relax and your spine to round naturally. This pose stretches the entire back body, including the spine, hamstrings, and calves, while also calming the mind.

10. Corpse Pose (Savasana)

Lie flat on your back with your legs extended and arms resting comfortably by your sides, palms facing up. Close your eyes and allow your body to completely relax, releasing any tension or stress with each exhale. Stay in this pose for several minutes, focusing on deep breathing and letting go of any lingering thoughts.

Conclusion

Yoga is an excellent way to unwind and relax at the end of a busy day, promoting both physical and mental well-being.

Practice above yoga poses regularly, especially before bedtime, to help calm your mind and body, relieve tension, and promote better sleep. Remember to focus on deep, mindful breathing as you move through each pose, allowing yourself to fully relax and let go of any worries or distractions.

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Disclaimer

The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional