Insomnia, a sleep disorder, can be managed with yoga. People with insomnia find it hard to fall asleep. Practising yoga for sleep every night before bed not only cures insomnia but also promotes quality sleep. Set a time limit that suits you, and stick to simple yoga asanas to get rid of insomnia.
Best Yoga Poses for Insomnia Relief
The best yoga for insomnia includes less difficult forms of yoga, such as restorative or hatha. These asanas improve mood, calm your mind, and promote restful sleep.
Here are the top yoga asanas you could try before going to bed:
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Legs Up the Wall (Viparita Karani)
Sit with your legs straight out in front of you while leaning sideways against a wall. Then swing the legs up and across the torso to rest on the wall as you exhale and lower your upper body to the floor. Keep your arms by your sides with your palms facing up.
Lie in bed or on your yoga mat and place your feet hip-width apart. Keep your arms relaxed and your neck, spine, and head aligned. This pose helps release any tension from your body. Concentrate on your breathing and hold this posture for 10-15 minutes.
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Seated Forward Bend (Paschimottanasana)
Sit with your legs straight in front of you and bend at the hips to lean forward. Loosely place your hands on your feet while keeping your toes facing upward. Extend your chest with each inhale, and lean a bit more into the forward bend with each exhale. Keep doing that until your head touches your knees. Hold the posture for two minutes and repeat.
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Alternate Nostril Breathing (Nadi Shodhana)
Sit with your legs crossed, raise your right hand to your nose, and shut your right nostril with your thumb after a full exhale. After taking a breath through your left nostril, shut it with your finger, remove your thumb from the right nostril, and breathe out. After taking a breath, shut your right nostril, remove your finger from your left nostril, and breathe out. Keep repeating this cycle for five minutes or more.
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Reclining Bound Angle Pose (Supta Baddha Konasana)
Lie down on the yoga mat to start this asana. Take a breath, bend your knees, and bring your feet together. Draw in your heels towards your groin area as much as you can. Next, release your breath and let your knees drop toward the floor while keeping your feet together. Hold this position for 30 seconds.
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Deep Breathing (Pranayama)
Sit down with your legs crossed and inhale deeply and slowly. Hold your breath for five seconds and exhale through your lips. Focus on your breathing to calm your mind. Repeat this pattern for 10-15 minutes.
Conclusion
Taking pills to fall asleep is not a sustainable practice. Commit to yoga instead to naturally reduce the symptoms of insomnia. Practice asanas for 10-15 minutes every night before bed to benefit from yoga’s calming effects. Also, consult your healthcare provider and arrange a health insurance policy to cover treatment costs.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.