Yoga Poses for Insomnia

Yoga poses and breathing exercises together with meditation will benefit your sleep in many ways.



The quality of your sleep will improve greatly because of the stimulatory effect that Yoga has on the nervous system, in particular on the brain. The practice of certain Yoga postures increases blood circulation to the sleep center in the brain. This has the effect of normalizing the sleep cycle.



At the same time, breathing practices allow for more oxygen in the body providing clarity in the mind.

On an average, for every minute you put into Yoga you will need one minute less sleep. Subsequently, Yoga will help you fall asleep sooner and improve the quality of your sleep so that you need less. This makes it an excellent time investment.



Above all, you will have a more restful sleep due to the relaxing aspect of Yoga and the relieving of stress, tension and fatigue. You will also wake up refreshed every morning ready to go instead of wishing you could stay in bed.

Things for good night's rest:

Yogasanas for Good Night Sleep:

• Head stand – Sirshasana
• Shoulder stand – Sarvangasana
• Plough pose – Halasana
• Fish pose – Matsyasana
• Seated forward bend – Paschimottanasana
• Cobra pose – Bhujangasana
• Locust pose – Salabhasana
• Bow pose – Dhanurasana
• Half spinal twist – Ardha Matsyendrasana
• Crow pose – Kakasana
• Standing forward bend – Padahastasana
• Triangle pose – Trikonasana

Lastly do lots of Shavasana, a Yogic relaxation technique. To wind down, either do it sometime during the evening, or just before bed.

Breathing techniques for good night sleep:

• Kapalabhatti
• Dirga Pranayama
• Anuloma-Viloma
• Brahmari
  

Tips from the yogis of yore during sleep:

• Don’t take your worries to bed with you. Live life well and make decisions that won’t cause you sleepless nights. If you do things right during the day why would you have any worries at all?
• Avoid all stimulating drinks that contain caffeine before bedtime.
  
  
  
  Also avoid alcohol – this is mistakenly believed to be a relaxant but can actually fuel sleep problems, not to mention destroying your body.
• See that you have your last meal at least three hours prior to bedtime. On the other hand, having a small snack of carbohydrate just before bed also aids restful sleep.
• Having a warm bath with lavender will also help very much over time.
• Remember your bedroom is for sleep, so see that you keep it free from clutter and mess.
• Keep the temperature in your bedroom well below 24 degrees and have some fresh air circulating.
  
  
  
   

Follow these recommendations and you should have no problem getting a good night's rest.