Yoga and yogic breathing can have a sedating effect on the body, which will help those suffering from insomnia. Researchers have found that a daily yoga practice broadly improved the quality and quantity of sleep for those with insomnia. Yoga poses for insomnia.
Taking long, deep breaths in bed will help to calm the mind and body, which will help bring tranquility and a deeper sleep. The following poses done prior to going to bed will also help the body fall into a restful sleep.
1. Corpse Pose (Savasana)
This is a pose for total relaxation, with the body lying down, arms and legs extended and relaxed, and eyes closed.
2. Extended Puppy Pose (Uttana Shishosana)
This is a pose that is a cross between Downward Facing Dog and Child’s Pose, with the arms extended out on the ground, palms down, the forehead or third-eye resting on the ground, and the knees and shins resting on the ground with the hips directly above the knees. This pose elongates the spine and calms the mind.
3. Fire Log Pose (Agnistambhasana)
Fire Log Pose is a seated pose with the legs stacked from foot to knee. This pose opens and stretches the outer hips deeply, which helps to relieve sciatic pain.
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4. Legs-Up-the-Wall Pose (Viparita Karani)
This pose is done lying on the floor with the sit-bones against the wall, legs resting vertically on the wall, and hands and eyes relaxed. This pose is thought to relieve and cure many types of ailments.
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5. Plow Pose (Halasana)
Plow Pose is done by lying on the floor and resting the legs up and over the head on the floor behind the head. This pose is done to relieve back pain and helps bring sleep to the practitioner.
6. Seated Forward Bend (Paschimottanasana)
This pose is done seated with the legs extended in front of the body, ankles together, and upper body folded over the legs. The forward bend helps to relax the mind.
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7. Standing Forward Bend (Uttanasana)
This pose begins by standing with legs and feet parallel with the body bending over toward the floor. This forward bend helps to relax and soothe the mind.
8. Head-to-Knee Forward Bend (Janu Sirsasana)
Janu Sirsasana is done seated with one leg extended in front of the body and the other leg bent, foot near the opposite leg’s thigh or knee. The upper body bends forward, reaching the head to the extended leg’s knee.
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9. Easy Pose (Sukhasana)
This is a basic sitting pose, legs crossed, hands resting on knees or thighs, and eyes relaxed or closed. This is a body- and mind-calming pose.
10. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is done lying on the back with the knees bent and feet directly under the knees, hip-width apart, and pelvis lifted. This is a restorative pose.
11. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a rejuvenating, whole body stretch.
12. Reclined Big-Toe Hold (Padangusthasana)
Begin by lying back, one leg extended on the ground, the other leg is lifted with the big toe held by two fingers. This pose relieves tight hamstrings.
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13. Reclining Hero Pose (Supta Virasana)
With support below the back, bend knees under the body and lean back to lying, arms extended above the head. This pose is thought to bring therapeutic relief in multiple ways.