Insomnia has become so widespread that it needs no introduction. It can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors.
When your body does not get the rest it needs, other symptoms and illnesses also begin to manifest. People who suffer from insomnia are more prone to anxiety, diabetes, depression, and congestive heart failures in the future.
Yoga can be used as an effective alternative remedy to reduce insomnia. Yoga poses entail deep stretches along with a focus on breath and form. Though the poses may look difficult at first, as you continue your practice and are able to hold your pose with ease, yoga becomes a meditative physical process that allows your mind to relax.
Yoga works on your muscles, skeletal structure, and your organs simultaneously so that there is more balance in your systems. A study published in the Journal of The North American Menopause Society also found that yoga decreases insomnia in postmenopausal women. So here are 6 yoga poses that can help in reducing insomnia.
1. Forward Bend Pose
The forward bend gives a good stretch to the back muscles. It also helps stimulate the nervous system and increases the blood supply. The spine becomes supple. The enhancement of blood circulation and the elongated stretch that the asana imparts help combat insomnia.
Hinge from the hip crease, tilt the rim of your pelvis forward, and bend your knees to bring your torso forward.
Bring your palms on the floor in front of your feet and lengthen all the way from your tailbone to the crown of your head.
Feel length on the front and the back side of the body. Release your spine toward the earth. Feel space between the vertebrae.
Feel space between your hips and your rib cage. Relax your shoulders, neck, and facial muscles. Slowly roll back up to mountain pose.
2. Cat-Cow Pose
The Cat-Cow Pose asana regulates digestion. It massages the
Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart. Look straight ahead.
As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks.
Hold the Cat pose and take long, deep breaths. Follow this by a counter-movement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
Hold this pose for a few seconds before you return to the initial table-like stage. Continue five or six rounds before you come out of this yoga posture.
3. Bound Angle Pose
This asana gives the knees, groin, and inner thighs a good stretch. It is an amazing asana that relaxes you completely. It helps you get rid of the long hours of fatigue from walking or standing. This asana helps you unwind completely and sleep better.
Begin seated in Staff Pose with your spine straight and your legs extended in front of you on the mat. Rest your arms at your sides with your palms on the mat.
Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. It’s important to allow your knees to drop open only as far as they will go — never press on your knees in this pose.
Clasp your big toes with your first two fingers. Press the outer edges of your feet firmly together, and also press them firmly into the floor.
Sit up straight. Extend through the length of your entire spine through the crown of your head.
Gaze softly straight ahead, or at the tip of your
Hold the pose for up to five minutes. To release the pose, first release the clasp from your toes. Then, gently lift your knees and extend your legs once again along the floor in Staff Pose.
4. Legs Up The Wall Pose
The Legs Up The Wall Pose looks hard, but it is incredibly relaxing. It removes the fatigue from the hips and the feet and sends fresh blood to the brain. Therefore, it calms the mind and relieves headaches. A quiet mind gives you better sleep.
Begin the pose by sitting with your left side against the wall. Your lower back should rest against the bolster, if you’re using one.
Gently turn your body to the left and bring your legs up onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight.
Lower your back to the
Let your arms rest open at your sides, palms facing up. If you’re using a bolster, your lower back should now be fully supported by it.
Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.
Close your eyes. Hold for 5-10 minutes, breathing with awareness. To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to help press yourself back up into a seated position.
5. Child’s Pose
Here comes one of the best yoga poses for insomnia. It resembles a child in the womb, and is, therefore, called the Balasana or the Child’s Pose. It gives the back a deep, relaxing stretch. It also helps calm
Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
Exhale and slowly lay your torso down between your thighs. Broaden your lower back across the back of your pelvis and narrow your hip points towards your navel, so that they nestle down onto the inner thighs.
Lengthen your tailbone away from the back of your pelvis while you lift the base of your skull away from the back of your neck.
Lay your hands on the floor alongside your torso with your palms up, and release the front of your shoulders towards the floor.
Feel how the weight of the front of your shoulders pulls your shoulder blades wide across your back. Stay in this position for 30 seconds to a minute.
6. Corpse Pose
The Savasana is a must after every yoga session, especially if you are looking to
Lie on your back with your legs straight and arms at your sides. Rest your hands about six inches away from your body with your palms up.
Let your feet drop open. Close your eyes. You may want to cover your body with a blanket. Let your breath occur naturally. Allow your body to feel heavy on the ground.
Working from the soles of your feet up to the crown of your head, consciously release every body part, organ, and cell.
Relax your face. Let your eyes drop deep into their sockets. Invite peace and silence into your mind, body, and soul.
Stay in Savasana for five minutes for every 30 minutes of your practice.