5 Yoga Poses to Cure Insomnia
If you’re suffering from insomnia it may feel like sleep will
never come again. Instead of lying in bed, try this yoga for insomnia
series.
As someone who has struggled off and on with insomnia, I know how rough it can be. You’re exhausted, and you’re lying in the dark, staring at the ceiling, but sleep just. won’t. come. Maybe your thoughts are racing, or maybe you feel like your body can’t settle down so that your brain can let go. If you deal with sleeplessness, yoga for insomnia may be able to help you sleep better and sleep more deeply
As someone who has struggled off and on with insomnia, I know how rough it can be. You’re exhausted, and you’re lying in the dark, staring at the ceiling, but sleep just. won’t. come. Maybe your thoughts are racing, or maybe you feel like your body can’t settle down so that your brain can let go. If you deal with sleeplessness, yoga for insomnia may be able to help you sleep better and sleep more deeply
The causes of insomnia are complicated, and yoga isn’t going to be a
cure-all for every person who suffers from this condition. It’s
definitely helped me and other folks that I know, though so I recommend
giving it a go. You’re awake anyway, right ?
If you’re new to yoga, I would suggest taking a couple of classes before practicing on your own.
The poses below are pretty basic, but learning how to properly align
your body is part of yoga’s benefit and can help prevent injury. Even a
few classes with a teacher can help you get a feel for how your body
should be aligned. Most teachers will take requests, so you can ask if
it would be OK to include these yoga for insomnia postures in class.
What it does: This relaxing pose is calming and
restorative. It also can help improve digestion. If digestive issues are
keeping you up or waking you at night, this can be a big help!
How to do it: Sit on the floor with your legs
straight out in front of you, focusing on sitting up as straight as
possible. Inhale, and raise your arms over your head, flexing your feet
as you dive forward. Grab on to your feet, ankles, calves, or thighs.
Don’t worry about how far you go. When you feel a gentle stretch in the
backs of your legs, you’ve gone far enough to get the benefits of this
pose. Keep your back as straight as you can, and stay here for 10-12
slow breaths.
2. Bridge Pose
What it does: A back bend might not seem like a
sleep-inducing pose, but it can actually help you calm down and prepare
for sleep. Inversions like bridge pose alleviate stress, which is one of
the major factors that can contribute to insomnia.
How to do it: Start by lying on your back, then bend
your knees, drawing your feet in, so that they’re flat on the floor
right by your bottom. On your next inhale, press down with your feet and
your arms to raise your bottom off of the floor. Use your inner thigh
muscles to keep your legs from falling out to the sides, and clasp your
hands together. Squeeze your shoulder blades together gently, and
breathe in this posture for 10-15 slow breaths, then slowly release your
back onto the floor.
3. Reclining Bound Angle Pose
What it does: This is a relaxation pose that
stretches your legs and reduces stress to help you sleep better and more
deeply. It’s especially beneficial if racing thoughts or a restless
body are keeping you awake.
How to do it: Start in a seated position, with your
feet touching each other. Lean back, so one elbow is on the floor, then
lower yourself down so that your back is resting on the floor, and focus
on rolling your shoulders back and pulling your shoulder blades
together. Your arms should be in a neutral position, palms up, like in
the photo. Close your eyes and breathe, staying in this posture for as
long as you like. You can use a blanket or bolster to support your feet,
like in the photo above, if necessary. You can also tuck pillows or
folded blankets under your knees or thighs, if you feel like you need
more support there.
4. Shoulder Stand
What it does: A basic inversion like shoulder stand
helps you slow down and relax. This posture calms the mind and relieves
leg and foot soreness that might be keeping you awake.
How to do it: Begin by lying on your back, then
bring your knees into your chest. Place your arms flat on the floor, so
that your hands extend past your bottom, palms on the floor. Push with
your arms, and curl your spine to bring your legs straight up into the
air. Bend your elbows, and place your hands on your lower back to
support yourself in this posture. If you find shoulder stand too
intense, try Legs Up the Wall instead. It’s a simpler variation with many of the same benefits.
5. Savasana
What it does: Have you ever fallen asleep during
savasana at the end of yoga class? This pose may not seem like much, but
the practice of lying still and letting your body soak in the poses you
just practiced helps prepare your brain for rest and relaxation.
How to do it: Lie on your back with your feet
shoulder-width apart and your arms in a neutral palms-up position by
your sides. Close your eyes, and focus on your breath. Notice how your
belly gently rises and falls as you inhale and exhale. There are quite a
few technique that you can use while you’re in this pose. You can just
focus on your breath, listen to soothing music, or choose a guided
meditation to listen to. One meditation that I really like is the Rainbow Relaxation that was part of my hypnobirthing practice.
After a few weeks of practicing that meditation every evening, I could
instantly relax as soon as the music started. That’s just one
suggestion, though! If you’re planning to go the meditation route, do a
little bit of googling to find one that’s a good fit for you.
Article source: http://www.care2.com/greenliving/yoga-for-insomnia-5-poses-to-help-your-mind-and-body-let-go.html
