Lack of sleep can stem from your mind being at unrest as well as tension in your muscles. This produces stress and does not allow your body to relax, unwind and fall asleep. Over-the-counter and prescription drugs may help but are only temporary and often lead to dependency. However, consistent yoga practice can restore balance and help you get the rest you need.
Savasana
According to "Yoga Journal," Savasana, or corpse pose, is an asana of total relaxation. Start in a neutral position sitting on the floor with your knees bent and feet on the floor. Lean back on your forearms and slowly extend each leg one at a time. Raise your arms to the ceiling and rock side to side to broaden the back, then rest your arms on the floor with the palms facing upward. Relax the entire body. "Yoga Journal" says to let your eyes and brain sink to the back of the head. Stay in this position for five minutes.
Legs-Up-the-Wall Pose
Put a support about 5 to 6 inches from the wall. Sit behind it and in one smooth motion swing your legs up onto the wall and your shoulders and head lightly down to the floor. The front of your torso should be slightly arched. Release your arms to your sides, palms up. Keep your legs vertical against the wall but let the weight of your thighs drop into your torso. Stay in this pose five to 15 minutes.
Sitting Forward Bend
Standing straight, exhale and bend forward from the hips. As you lean forward emphasize lengthening the front torso. With your knees straight, bring your palms or fingertips to the floor or behind your ankles if possible. Press your heels to the floor and concentrate on raising your sitting bones to the ceiling. Let your head hang from the root of the neck. Stay in this pose for 30 seconds to one minute.
Downward-Facing Dog
Get on the floor with your knees directly under your hips and the hands slightly forward of your shoulders. Lift your knees up off the floor and push your sitting bones toward the ceiling. Put your heels down onto the floor if possible. Keep your head between your upper arms and do not let it hang down. Stay in this pose for one to three minutes.
Balasana
Kneel on the floor and sit on your heels with your big toes touching. Lean forward resting your torso on your thighs. Put your arms to your sides with your palms up and release your shoulders toward the floor, pulling your shoulder blades wide across the back. Bring your head to the floor and stay in the position for 30 seconds to a few minutes.
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