Insomnia, the inability to fall asleep, can be caused by a number of factors including stress, too much mental stimulation, caffeine, background noise or too eating too much before bed time. Yoga postures for insomnia are designed to relax your mind and body to allow you to gently drift off to sleep. If you find that insomnia becomes a regular problem, you should seek advice from your doctor as there may be an underlying medical condition responsible for your inability to sleep.
Extended Puppy
The Extended Puppy posture opens your chest and relaxes your shoulders, back and legs. Kneel on all fours with your hands below your shoulders and your knees beneath your hips. Walk your hands forward and sit your hips back, lifting your butt up to the ceiling. Lower your chest towards the floor and drop your head between your arms so that your forehead is resting on the ground. Keep your hands pressed into the floor and lean back slightly to stretch your back and shoulder joints. Hold this position for 30 to 60 seconds while breathing slowly though your nose.
Standing Forward Bend
Standing Forward Bend releases tension from your back, legs and shoulders. Stand with your feet together and your hands by your sides. Bend your knees very slightly. Inhale and raise your arms above your head. Keep your chest lifted, bend forwards at the hips and lower your arms towards the floor. Breathe slowly and rhythmically. Allow gravity to pull you a little further towards the floor as your muscles relax. Hold this position for 30 to 60 seconds and then bend your knees, place your hands on your lower back and stand up.
Cat and Cow
Cat and Cow is the combination of two postures performed alternately. This pose relaxes your shoulders, internal organs and back. Kneel on all fours with your hands directly below your shoulders and your knees directly below your hips. Point your fingers forwards and extend your ankles so that your insteps are flat on the floor. To perform cat pose, exhale, lower your head, tilt your pelvis down and arch your back up to the ceiling--hold this position for one or two breaths. To perform Cow pose, slowly inhale, tilt your pelvis up, lift your head and hollow your lower back. Hold this position for one to two breaths. Continue alternating between the two positions for five to 10 repetitions.
Corpse
Corpse pose is a very restful yoga posture that you can easily perform while lying in bed. It is also an excellent position to practice meditation and breathing exercises. Lie on your back with your feet hip-width apart and your arms away from your sides. Turn your palms upward so that the backs of your hands rest on the floor. Tuck your chin in and gently lengthen your neck. Allow gravity to press your limbs onto the floor. Breathe slowly and evenly through your nose while focusing on the heaviness of your limbs. Mentally scan your body for tightness and make a conscious effort to expel any tension from your body. Stay in this position until you begin to feel drowsy.
References
- Yoga Journal: Yoga Poses for Insomnia
- "Yoga Anatomy"; Leslie Kaminoff, Sharon Ellis, and Amy Matthews, 2007
- "Yoga for Regular Guys"; Diamond Dallas Page & Dr. Craig Aaron; 2005
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