Insomnia Sleep Yoga Therapy

Yoga has the ability to balance body, mind & spirit. This believed to give good result for sleep disorders such as insomnia, by calming the nervous system.

Yoga sleep therapy

Yoga benefits sleep in various ways. Asanas, pranayama, yoga-nidra are the helpful tools in your efforts to reestablish a restful night’s sleep. Beside the above mentioned asana and pranayama, practice of yoga nidra and meditation gives the best result.

Tadasana yoga sleep therapy

The Mountain Pose: The Sanskrit word tada means mountain. This posture is also known by the name samasthiti-asana. Sama means unmoved, equilibrium, and sthiti means standing upright or firmly, abiding, remaining, thus samasthiti means standing firmly without moving.

Tadasana step by step procedure

• Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
• Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture. Balance you weight evenly on both feet.
• Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.

Many common ailments and discomforts can be traced to poor posture. If the spine is not properly aligned or have tightness or stiffness in the back may cause an imbalance in the body. When this imbalance becomes chronic many kinds of disorders arise in the organs, glands and nervous system. The proper execution and continual practice of the tada-asana along with other postures helps to re-train the body to stand correctly and reverse the negative effects of poor posture.

Salabhasana yoga sleep therapy (Locust pose)

To perform this asana successfully, concentrate on every muscle being exercised, try to remain relaxed.

Salabhasana step by step procedure

• Lie face down with your forehead resting on the mat, your legs out behind you, the soles of your feet facing upward and your arms by your sides, palms downwards. Stretch the neck by pushing the chin as forward as possible, so that it can rests on the mat. Breathe out slowly.
• Breathe in, and leaning slightly on your left arm, contract the muscles in the small of your back and lift your left leg. It is important to keep your pelvis on the mat and not to twist it and to keep your left arm from shoulder to fingertips firmly on the mat. Keep your left leg straight as you lift it. Hold the position for a few seconds, then lower your leg as your breathe out. Repeat with the right leg.

Bhujangasana yoga sleep therapy (Cobra Posture)

It is a popular asana and it is always practiced as the first in a series of backward bending movements.  In this asana the spine is arched backward gently promoting flexibility. 

Bhujangasana step by step procedure

• Lie straight on your stomach, keeping the palms on the floor below the shoulder blades and the elbows touching the middle part of the body. Bend the head and neck backward.
• Inhale and raise the head and chest, above the naval area, upwards. Tighten the legs allover from the waist down to the toes.
• Hold breathes and retain in the same position for about 6 seconds.
• Exhale and simultaneously lower the head towards the floor. Relax your body and rest with your right or left cheek on the floor for about 6 seconds. Now you have completed one round of bhujanga asana.

Do not practice this asana during pregnancy.

Shavasana sleep yoga therapy (Blissful Relaxation)

Lie on your back with hands a little apart from the body with palms upward and with feet a little bit apart. You can use a pillow under the head if you so desire.

Close your eyes, take two or three deep and long breaths. Feel that you are growing lighter and lighter and also feel that you are floating in the "blue sky". Enjoy this "blissful relaxation" technique (Shiv Asana) for five or ten minutes.


Are yoga’s safe?
Yoga has been well tolerated in studies, with few side effects reported in healthy people. Yoga poses that put pressure on the uterus, such as abdominal exercise, should be avoided during pregnancy. People with disc disease, fragile or atherosclerotic neck arteries, risk of blood clots, extremely high or low blood pressure, glaucoma, retinal detachment, ear problems, severe osteoporosis or cervical spondylitis should avoid some yoga poses. Certain yoga breathing techniques should be avoided in people with heart or lung disease.

Other interesting pages
Insomnia Sleep herbal  - Herbs help to get sound sleep by calming down & nourishing the nervous system as well.

Homeopathic sleep remedies - Homeopathy is nano-pharmacology (uses very small dosage), which treat Insomnia by calming down mind & stimulating the body system.

Yoga Sleep therapy - Yoga has the ability to balance body, mind & spirit. It believed to give good result for sleep disorders such as insomnia.

Acupressure Sleep healing - Acupressure is particularly effective in treating insomnia. Many people report immediate improvements in their sleeping habits.

Reflexology sleep massage - It not only induces sleep, but provide goodness for overall body system.

Pranayam for sleep insomnia - Several researches suggest that the power of pranayam in treating stress related disorders such as insomnia is appealing.

Yoga Nidra asn sleep aid - It works very effectively on mental resolve, will power, resolutions and calms the mind, thus useful for insomnias.

Next Pranayam for sleep insomnia