If you’re tossing and turning in the night and find it difficult to sleep, you may be suffering from insomnia. While some yoga poses are designed to uplift and energise, there are many asanas which can help you relax and may in fact help with insomnia. Here are a few that you might like to try.
What is Insomnia?
Insomnia is essentially the inability to get a good night’s sleep. Some sufferers experience insomnia for a day, while others may struggle with it for a month or longer.
Symptoms of insomnia include difficulty falling asleep, fatigue, waking frequently during the night, waking up tired, difficulty concentrating and a weak immune system. Some people experience depression and anxiety as a result of insomnia.
Helpful Yoga Poses for Insomnia
If you’re new to yoga, it may be a good idea to consult your local yoga practitioner for advice on getting started. They will be able to walk you through a regular routine for calming the mind and entering a serene state.
Otherwise, the following asanas (poses) have been said to be beneficial for people experiencing insomnia or sleeping difficulties:
- Uttanasana (standing forward bend)
- Janu Sirsasana (head to knee)
- Adho Mukha Svanasana (downward-facing dog)
- Prasarita Padottanasana (wide-legged standing forward bend)
- Paschimottanasana (seated forward bend)
When performing these asanas, you can choose to use a blanket or bolster to support you. Hold each asana for at least five minutes.
Another helpful asana is Salamba Savangasana which may help the body prepare itself for sleep.
Why Are These Poses Beneficial?
The forward-bending asanas are thought to help stimulate the responses that help you relax. This results in the nervous system relaxing and the brain becoming more still.
For the ultimate calming experience, finish your yoga practice with Savasana (corpse pose). In this pose, you lie on your back, close your eyes and relax your body. This meditative state should help you unwind before bed.
Other Remedies
You may also find meditation to be beneficial in helping you unwind and ease into sleep.
For more helpful tips, read the articles in our special Insomnia topic.
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