Yoga For Insomnia: 4 Yoga Asanas for Insomnia

Last Update on July 21, 2022 : Published on July 21, 2022

Getting enough sleep is very essential to all of us. Most of us can doze off as soon as they hit the bed. But there are some, struggling with insomnia, to whom a long, restful sleep is just a dream. People with insomnia find it really hard to fall asleep.

Even when they do fall asleep they can’t stay asleep for long. You’ll know all about it if you are someone who is struggling with insomnia. I am sure you must have tried all sorts of things like tiring yourself or doing a reverse counting or simply forcefully shutting your eyes to fall asleep. Did any of that work?

There are been various studies that have found positive results after helping people with insomnia through yoga. Yoga can benefit you in a lot many ways and your sleep issue is one among them. There has been proof that yoga can increase the quality of sleep.

I am assuming, if you are reading this you have been struggling with insomnia or other sleep-related issues and are looking for some solution through yoga. If that’s true, you’ve come to the right place.

Here are some Yoga Poses for insomnia, let’s have a look

4 Yoga Poses For Insomnia

Pose 1- The Puppy Pose

Puppy Pose

The puppy pose is considered one of the best yoga asanas for insomnia. Originally known as ‘Uttana ShiShoasana’, it is supposed to stretch your back, shoulders, and spine. The purpose of this yoga pose for insomnia is to release stress and tension. The placement of the head on the floor builds pressure on our pituitary gland which then releases melatonin. Melatonin can help you sleep better.

Here’s how you have to do the puppy yoga pose for insomnia;

  1. Get on all fours like a puppy ( get on your knees and wrists)
  2. Now lean forward to make your elbows touch the ground but keep your hips in their original position.
  3. Now take a deep breath and begin moving your hips towards your heels. Only go halfway, stay there for at least 4-5 deep breaths. You should feel a stretch in your spine and shoulders.
  4. Once you have stretched enough, return to all fours

Pose 2-  The Child’s Pose

The Childs Pose

The child’s pose, also known as the ‘Balasana’ is very similar to the puppy pose. The difference between the two is that in the child’s pose the stretch is on the hips, ankles, and thighs. The child’s pose is again a very beneficial yoga pose for insomnia because it helps in generating melatonin, calms your mind, and releases stress, helping you sleep better.

Here’s how you have to do the child’s yoga pose for insomnia;

  1. Come on all fours like before. Join both your toes and separate your knees as wide as your hips.
  2. Now, gently lean backward and be seated on your heels
  3. Take a deep breath and lay down on your stomach without moving your hips.
  4. Be in the child’s pose for some time. You can spread your knees wider to become more comfortable.

Also Read: 7 Best Yoga Asanas To Help Cure Depression

Pose 3- The Forward Fold

The Forward Fold

The forward fold, also known as ‘Uttasana’ is a very simple yoga pose for better sleep. It does a simple trick but can be of huge help to people with insomnia. When you do a forward fold your parasympathetic nervous system is activated and stress is released. The parasympathetic nervous system slows down your bodily functions and prepares your body for sleep.

Here’s how you have to do the Forward fold yoga pose for insomnia;

  1. Stand straight with your feet aligned with your shoulders.
  2. Take a deep breath and raise your hand above your head
  3. Now, as you exhale, lean forward to touch the ground with your hands
  4. Stay there for a few deep breaths and then slowly resume your initial posture.

Pose 4- Leg Up The Wall Pose

Leg Up The Wall Pose

The leg up the wall pose, also known as ‘Viparita Karani’, is a very useful yoga pose for insomnia. This yoga pose increases your quality of sleep as it stretches the muscles of your hamstring, neck, and torso. It helps in relaxing your muscles, releasing tension and stress making it easier for you to fall asleep.

Here’s how you have to do the legs on the wall yoga pose for insomnia;

  1. Lay down on a mat or your bed that is parallel to a wall
  2. Move your hips close to the wall, bend your knees and touch your feet to the wall
  3. Now, slowly straighten your legs in such a way that you are parallel to the wall
  4. Spread your arms sideways and let your body stretch

That’s All Folks!

These are the 4 most commonly used yoga poses for insomnia. They not only help you in increasing your quality of sleep but also help in relaxing your muscles and releasing stored stress in the body.

If you are someone who has been dealing with insomnia or other sleep-related issues, do give these 4 yoga poses for insomnia a try. I have tried all of these yoga poses for better sleep and trust me, they relaxed my muscles so well that I slept like a baby.

Well, that’s all for today, I hope you found this blog about yoga poses for insomnia interesting and helpful. Do share these yoga poses for better sleep with your friends and family so that we can all enjoy a good night’s sleep.

Thanks for reading.

Take care, stay safe, and sleep well!

About The Author

Kirti Bhati
Kirti Bhati

I am an English literature (major) and psychology (minor) graduate from St. Bede’s College, Shimla. Postgraduate in Clinical psychology from IIS University, Jaipur. She has published a Research paper on Music therapy in the military population and Workplace stress in a national seminar conducted by Fortis hospital (gurugram) and international seminar conducted by St. Bede’s College, Shimla, Respectively. Authored a dissertation work on ‘effect of social media addiction on the mental and physical well-being in adolescents’ Currently working at calm sage as a writer.

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