People who suffer from insomnia know how difficult it is to fall asleep at night. Practicing yoga on a regular basis helps to alleviate numerous sleep related problems. This ancient form of exercise helps to calm the mind and release physical stress and tensions. Following a structured series of yoga poses also helps to improve the functioning of the nervous system. A healthy nervous system helps overcome sleep disorders. Some wonderful yoga poses to help fight insomnia include Accomplished Pose, Reclining Bound Angle Pose and Corpse Pose. Besides these there are numerous other yoga poses which ensures good night’s sleep. To know more about the specific yoga poses which help to overcome the problem of insomnia, read on.
Here are 7 Best Yoga Poses for Insomnia:
Child’s Pose (Balasana) is a basic, restorative yoga pose that is designed to calm the body and the mind. Regular practice of this classic yoga pose helps to improve both the quality and the quantity of sleep. Ideally, you should practice child’s pose directly after having your last meal for the day, and before you turn in for the night. Kneel on a yoga mat or on the floor with your buttocks supported by your heels. Now separate your knees as wide as the yoga mat. Exhale completely and bend forward till your forehead touches the yoga mat / floor. Place your hands along the sides your of body, with the palms facing the ceiling. Hold the pose for 40 – 60 seconds.
Accomplished Pose (Siddhasana) is an extremely popular meditation posture that helps to combat the problem of insomnia. This particular yoga posture helps to release pent up stress and tension. Sit on the floor and stretch your legs out in front of you. One of the most rewarding of all sitting poses, the accomplished pose is a safe and healthy way to help you to get a good night’s sleep. Ideally, you should hold this pose for one to three minutes.
The Shoulder Stand (Sarvangasana) which is often called the “queen of all yoga postures” helps to promote deep sleep. The shoulder stand not only helps you to fall asleep faster, but it also enables you to enjoy deep sleep for a longer duration of time. Lie flat on your back. Now bend the knees. Swing the legs over the head. Exhale completely and lift your waist and hips off the floor. When your legs are completely up and in a vertical position, support your upper back with your hands. Finally, ensure that the chin is pressed against your chest. For best results maintain this pose for five to ten minutes.
Reclining Bound Angle Pose
Reclining Bound Angle Pose (Supta Baddha Konasana), decreases heart rate, loosens up the muscles and encourages a good night’s sleep. This meditative yoga poses turns down the sympathetic nervous systems ‘fight or flight’ response. The Reclining Bound Angle Pose enhances the functioning of the parasympathetic nervous system (which improves sleep). For this particular pose sit well on both your buttocks with your legs stretched out in front of you. Now bend your knees and place your feet against each other, with the soles and heels touching. Now lean back and gently lie down in a corpse pose. Place your hands along the side of your body with the palms facing the ceiling.
Bridges pose which is also known as Setu Bandha Sarvangasana helps to reduce anxiety, fatigue and controls the problem of insomnia. Besides making the spine flexible, this particular pose increases emotional and physical well being. This in turn helps to combat common sleep problem including insomnia. Lie in corpse pose. Now bend your knees and bring them together. Place your feet firmly on the mat hip width apart. Slowly raise you buttocks and hips off the floor. Now keep your hand straight and clasp them behind your back.
Corpse Pose (Savasana) is a simple pose that ensures total relaxation by reducing anxiety, fatigue and mild depression. This particular pose also lowers blood pressure levels, which in turn combats the problem of insomnia. Lie flat on the back with a thick blanket folded behind your head. You can place a small bolster under your knees if required. Allow your little toe to touch the floor. Place your hands along the sides of the body palms facing the ceiling. Hold this pose for five to seven minutes
For restful nights sleep practice locust pose or Salabhasana regularly. Locust pose reduces anxiety and depression thus enabling a good night’s sleep. Lie on your stomach. Place your hands along the sides of your body. Allow the forehead to touch the floor. Inhale deeply and lift both thighs and legs off the floor. Hold the pose for 30-40 seconds. Bring the legs down. Wait for a while and repeat the pose again. Pay close attention to your breathing while performing this particular pose.