Insomnia is a disease of the new age and more and more people suffer from a lack of sleep that can lead to countless health problems. It can really affect the quality of life, productivity, concentration, and increase stress levels. If you wait for sleep every night and you do not want to use the medication, you might want to try yoga. A survey in the US found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress.
Of course we cannot say that yoga is a cure for insomnia as the causes of insomnia may be varied and very complicated. But most people who have tried it find it really helps.
Your breath is key to be able to relax in these poses. Be conscious of your breath, breathing calmly and deeply. Practice these yoga poses right before bedtime and stay in them about 3 to 5 minutes each. The more that you practice these poses regularly, the more you likely you can get a good night’s rest.
Yoga positions for better sleep
Sit and bend forward
This very relaxing pose. It calms and relaxes, and in addition, supports the digestive system.
Sit on the floor, or your bed, with your legs stretched out in front of you. If your hamstrings are tight, bend your knees and place a pillow underneath to support them. Take a deep breath, lift your hands high above your head, and lower the upper part of your body forward so that your chest will come to your knees and place your hands on a comfortable place. Stay for 10-12 breaths, or as long as able. Breathe slowly and deeply. When ready, slowly lift out of the pose.
Lying Bound Angle
This is a great pose that eases tension in your hips and groin area.
Lie down on a mat or your bed. Bend your knees, and place your feet on the floor, close to your tailbone. Bring the soles of your feet together and allow your knees to relax away from each other, while placing firm cushions or pillows underneath your knees on each side to support your hips. Relax your arms by your sides about 45 degrees away from your torso, palms facing the ceiling. Stay for 10-12 breaths, or as long as able. Breathe slowly and deeply. When ready, slowly lift out of the pose.
Legs Up The Wall Pose
This is great if your feet, your feet and ankles can get swollen and tired. This simple pose helps recirculate your blood flow. Find an empty space on your wall and place your mat perpendicular to the wall. You could do this whilst lying in your bed too! Sit down on the mat and bring your left or right side to the wall as close as possible, so your side body meets the wall. Lie back onto your mat or bed, and gently place your legs up the wall. Relax your arms by your sides. You can add a rolled up mat or firm cushion underneath your tailbone to give your tailbone added support.