The use of yoga for insomnia treatment is very useful. The stress reducing, calming and natural balancing effects of yoga is no doubt a perfect remedy for mild or acute insomnia.
A gentle practice of calming yoga for insomnia or deep relaxation is very effective in reducing stress and balancing the body’s nervous system to promote good sleep.
Through relaxing physical exercise, breathing techniques and relaxation, you can promote regular and restful sleeping patterns without resorting to sleep-inducing drugs.
Yoga is suitable for people of all ages. You can perform the exercises every evening.
Practicing yoga every day will provide you with adequate exercise to meet your body’s daily requirements. Yoga stimulates the nervous system and the brain and corrects any imbalances that can disturb your sleep cycle. Apart from physical benefits, yoga also provides emotional and mental benefits. Yoga poses include many relaxation techniques that can help in relieving stress and anxiety. Stress and anxiety are one of the biggest causes of insomnia.
Although there are many yoga poses you can practice to get rid of insomnia but some of the important are as follows
Uttanasana – Supported forward bend
In this pose, first of all, you need to stand straight with the bases of your toes touching, heels slightly apart. Now, start inhaling and raise your arms, taking them over your head. As you exhale, start bending your hips.
Bring your arms forward and then take them down, along with the torso, so that they are touching the floor. Remain in this position for 7-8 breaths.
This pose will calm you down and is beneficial for people suffering from insomnia caused due to anxiety and depression.
Sarvangasana – Supported Shoulderstand
You can use the wall as a support for this pose, however, if you feel you can balance, lie down on the floor. Push your body up in the air, so that your shoulders are resting on the floor and your legs are in the air.
Support your hips with your hands. Place your body at 45 degree angle, and your legs at the opposite 45 degree angle. Keep your back and legs as straight as possible.
Halasana – Plow Pose
Come to lie on the back. Using the abdominal muscles, lift the legs over the head until the toes touch the floor behind the head.
To come out, roll out of the pose slowly, one vertebra at a time, keeping the legs straight and feet together.
Supta matsyendrasana – Supine Spinal Twist
Come to lie on your back. Bend your knees and put the soles of your feet on the floor. Lift your hips slightly off the floor and shift them about an inch to your right. Draw your right knee into your chest and extend the left leg on the floor. Drop your right knee over to the left side of your body. Open your right arm to the right side in line with the shoulder. Rest your left hand on your right knee. Now turn your head to the right. Hold for 5 to 10 breaths before drawing your right knee back into your chest and doing the other side.
Pavana muktasana Yoga for Insomnia
Lie flat on the back. Keep the heels of both the legs together. Bend the right knee towards stomach and hold it with both the hands. Now raise your head above the ground and bring the chin closer to the knee so that it touches the knee. Exhale the press the muscles of the right abdomen with the right thigh. Keep the stomach pressed till the breath is suspended. Now perform similarly with the left leg. You can perform this pose with both legs also.
Sit in a cross-legged position on the floor, with both feet into the groin. Slowly, move forward, using your hands to walk you forward across the floor. If you’re limber enough, you’ll be able to rest your body across your crossed legs. If not, use your hands to support your body. Breathe and stay here for at least thirty seconds.
Savasana Yoga for Insomnia
No yoga session is complete without the final pose – savasana. Even though savasana is a resting pose, it’s not the same as sleeping.
Come to lie down on the back. Let the feet fall out to either side. Bring the arms alongside the body, but slightly separated from the body, and turn the palms to face upwards. Relax the whole body, including the face. Let the breath come out naturally.