If you have ever suffered from insomnia, you understand the frustration of lying awake hour after hour, watching the clock and knowing that your rest time is steadily decreasing and that you will have to get up and go to work. Insomnia, over a period of time, may also lead to more serious health problems, from stress to irritability to cognitive disorders and depression, says V. Upender Rao, M.D., in a column in the Feb. 7, 2005, issue of the "St. Petersburg Times." Before resorting to sleeping aids, try several different yoga postures and exercises that may help you sleep.
Standing Forward Bend
To do a Standing Forward Bend, stand with the feet close together. Bend slowly forward, trying to reach your toes with your fingers. This helps promote circulation and stimulates deep breathing, says the Yoga Journal website. Inhale deeply and stretch the arms above the head. As you lower your body, exhale slowly, keeping the back straight. You can perform this exercise several times.
Iyengar Inversion Pose
Stand with feel wider than shoulder distance apart to perform an Iyengar-style yoga inversion pose. Place a yoga block or a stack of books about 8 inches high in front of you if you wish, suggests the Health website. Take a deep breath and exhale as you lean forward, placing hands on the floor about shoulder-width apart, fingers splayed. Place the top of your head on the stack of books or yoga block, or stop your forward bend when you head is about 8 inches from the floor. Try to pull your shoulders downward and feel the stretch at the back of the neck and the hamstrings. Hold this position for several minutes, breathing deeply throughout, then slowly rise to your starting position.
Child's Pose
The Child's Pose is a type of Hatha yoga that helps to relax the body and to encourage circulation. Sit on your knees on the floor, feet tucked under you. Lean forward and place the hands on the floor. Press your face down toward the floor, pulling the hips and torso back as you lower. Your hands should extend far above the head at this point, and the hips should be resting on the feet. You may adjust the position of your knees or ankles for greater comfort if you wish. Remain in this post for several minutes, inhaling and exhaling deeply, four breaths in and four breaths out, suggests the Health website.
Corpse Pose
Lie on your back on the floor or bed, arms extended slightly away from your sides, palms facing upward to start the Hatha yoga Corpse Pose. Close your eyes and let your body become loose, suggests Bath Bai in "Complete Guide to Pilates, Yoga, Meditation and Stress Relief." Slowly turn the head from side to side and then focus on relaxing every muscle in your body, starting with the feet and moving slowly up the legs until you reach your shoulders, neck and, finally, your head. Use imagery or visualization to try to picture each muscle group in your body growing more relaxed and loose. Breathe deeply into the abdomen. Try to maintain this pose and intense relaxation for at least five minutes.
References
- "St. Petersburg Times;" Untreated Insomnia Can Become Harmful; Feb. 7, 2005
- Health
- "Complete Guide to Pilates, Bath, Yoga, Meditation and Stress Relief;" Bath Bai; Parragon Publishing, 2003
- Yoga Journal
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