7 Yoga Poses For Insomnia

It's an oft-cited statistic: 60 million Americans suffer from some form of insomnia. In our battle to conquer sleeplessness, we've explored a variety of tools: from melatonin to bedtime routines.

However, yoga doesn't figure high on that list. In the West, yoga is seen primarily as a fitness routine. But the ancient discipline is as much about regulating one's lifestyle as it is about weight-loss. There exist a plethora of yoga poses that lend themselves specifically to relaxation and insomnia reduction. Using "The Woman's Yoga Book" and "Yoga Therapy For Overcoming Insomnia" for reference, we've created a list of the seven yoga poses that are best for insomnia relief. These slow stretching asanas are ideal for an end-of-day wind-down. End your routine with savasana or corpse pose and then let sleep take over.

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• Forward Bend

  The most basic of yoga asanas, the forward bend or Uttanasana involves bending over and attempting to have your knees touch your forehead. It can be good for releasing tension in the legs, back and shoulders.

• Wide-Legged Forward Bend

  Wide-legged forward bend or Prasarita Padottansana is similar to the forward bend but involves the legs being spread a few feet apart. It's known to calm the brain and stretch the back legs and spine.

• Child Pose

  Child pose or Balasana involves tucking your feet under your buttocks and bending forward with your hands stretched out in front (or resting lightly on either side). Child pose is good for relieving anxiety and fatigue -- by promotion relaxation -- and for stretching the hips, thighs and ankles.

• Seated Forward Bend

  Seated forward bend or Paschimottanasana is similar to the forward bend but is done while sitting instead of standing. It stretches the shoulders, spine and hamstrings and can be especially effective at relieving anxiety and insomnia.

• Plow

  Plow or Halasana is a more advanced yoga pose that involves lying down, bending one's body from the hip and placing the legs above and beyond the head. It stretches the shoulder and spine and can work for anxiety and stress-relief.

• Supine Spinal Twist

  Supine spinal twist or Supta Matsyaendrasana is a gentle reclining twist that involves lying down and twisting the upper body. The pose relaxes the back and spine and can help with insomnia.

• Shoulder Stand

  Shoulder stand or Sarvangasana is an advanced yoga position that involves bending the body from the shoulders and lifting and holding the legs in the air. Sarvangasana improves digestion, stretches the shoulder and neck and helps reduce fatigue and alleviate insomnia by promoting relaxation.

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Comments

[Chuck Bluestein]

03:24 PM on 07/22/2011

I have been doing yoga since age 12! In the video, they show the legs on wall pose that is good to help you to get to sleep. It is great for anyone to do. Other than lying down, we spend all of our time sitting or standing up. Gravity is then always pulling the blood from our head and upper body (where the organs are) into our legs. Many women get vericose veins.

When you are lying down this is not happening but the reverse is not happening either. By doing this legs-on-the-wall pose you reverse gravity so blood is pulled out of the legs and into your upper body head. Since the gravity helps you to age, this posture reverses that blood flow and is anti=aging. This is why it is great for anyone to do. Your brain and upper body organs get more blood flow.

There are 2 poses above that are controversial and in yoga magazines they are discussed and many yoga teachers and long time students say to avoid them since they may cause or worsen neck problems in some people. They are the shoulder stand and the plow where the weight of the body is on the neck. Anythng that can help with stress will help you to sleep better and to get to sleep easier. http://bit.ly/9JTjUW Stress is a huge problem with Americans and the situation with the economy does not help it.

[52centameters]

10:52 PM on 07/23/2011

I suppose and I'm not disagreeing. but the body is designed for standing & sitting. Your hart and blood delivery is designed that way. Lets just say exercise is good. There is zero harm to Yoga. Benefits... some maybe. Just stopping people from sitting at computers & TVs is of huge benefits. And stress isn't a problem. It's normal and natural. People have bought into being wired all the time. Emulating TV programs. Acting like they are in a crisis's about every little thing. Like which way to hang your toilet paper. Choose one ! You have 50% chance of be right 100% of the time. Or just stick in a vertical peg. Problem solved. People won't stop using it if it's not well hung. LOL. Well Arabs might ! Regardless.

[klaudiabotero]

06:57 AM on 07/22/2011

Loved it!

[caprawalie]

06:17 PM on 07/21/2011

These Yoga poses will definitely give you insomnia if you did not have one before...jeez!

[Laura Hayes]

03:02 AM on 07/21/2011

Be extremely careful with some of these poses, especially the shoulder one with the legs extended out - you must have lots of practice first and you can blow out your shoulder.

[Cathy Adams]

03:44 PM on 07/20/2011

I have just started up my yoga diet again and boy I forget how much I love it! I have recently started Vinyasa and now I am onto this new Actionplan called http://www.fitango.com/planstore.php?pid=36564
I definitely have to try some yoga moves for insomnia now! Thanks!

[anfractuous]

04:39 PM on 07/21/2011

Peddle your papers elsewhere.

[DontTouch ThePlate]

01:34 PM on 07/20/2011

The kirtan kriya is one of the best yoga meditations for a sleeping disorder
http://healing.about.com/od/chanting/ht/kirtan_kriya.htm

http://donttouchtheplate.com

[charlesa1946]

01:05 PM on 07/20/2011

100% impressive. It is clear to see how this would help a peron's life across all barriers, self imposed. Thank You, H.P. Just knowing it is possible is healing.

[frant52]

12:38 PM on 07/20/2011

I have a video of yoga stretches for relaxation and these are included. It is a very nice way to unwind from the day and relax all those tense muscles. The right music while you're stretching is also helpful.

[Samantha Joseph04]

02:39 AM on 07/20/2011

Insomnia may occur due to circadian rhythm sleep problems. It can lead to excessive sleepiness at some point and, on the other hand, it can also cause sleeplessness. People who have problems related to circadian rhythm feel lethargic and depressed. They are often detected with delayed sleep symptoms.
http://www.divinewellness.com/Disease/insomnia/

[AskRxExpert]

08:40 PM on 07/19/2011

Love this article, thank you. I always recommend Yoga to my Crohn's disease patients and these poses may be just perfect for them. Inna @ http://www.journey-with-crohns-disease.com/

[yatinjpatel]

07:56 PM on 07/19/2011

Could you please comment on Savasana? It was my favorite asana growing up. I believe it would be a natural transition to sleep.

[Justinwalker78]

12:58 PM on 07/19/2011

The shoulder stand and plow look pretty difficult, but the rest seem easy enough to do before bed. I especially love child's pose- it's so relaxing!
You're right when you say that yoga is as much a part of regulating life as it is fitness. I'd say the meditative aspect is actually more important! I know few people that go to a yoga class solely for a workout. The peace and centeredness that the spiritual side of yoga gives is wonderful.
I used to scoff at the idea of meditation during a workout, and attributed the good feeling to endorphins. My wife told me to read a book she loves- "The Tenth Door" by Michele Hebert- http://www.rajayogis.net
It's gotten me to think a lot. Definitely not a skeptic anymore. As far as insomnia goes, I also find that meditating and deep breathing have helped a lot (in conjunction with poses).

[Colette Mompoint]

12:39 PM on 07/19/2011

How many of you clicked this article hoping they were talking about SLEEP poses?

[Ohm2008]

07:54 AM on 07/19/2011

In a word..."LAUGHABLE!"

[tod47]

12:53 AM on 07/19/2011

all the poses look like your smelling your farts