Are you unable to fall asleep even after a tiring day at the office? If staying awake late into the night has become a part of your daily routine maybe it is time for you to consider yoga. A common sleep-related problem is Insomnia that makes it difficult for you to sleep peacefully at night. Moreover, this issue also makes it impossible for you to perform tasks during the daytime.
Have you heard about Acute Insomnia? It is also a sleep-related issue that lasts from one night to a few weeks and mostly caused by stress, hormonal or emotional problems. Fortunately, you have yoga to help you find relief from numerous sleep disorders without much fuss.
With that said, let us dive a bit deeper into what yoga poses you should practice getting rid of Insomnia and other sleep disorders.
3 Yoga Poses To Fight Insomnia
Given below are three yoga poses to help you get rid of Insomnia and other sleep disorders.
1. Extended Puppy Pose (Uttana Shishosana)
Extended Puppy Pose is a combination of Downward Facing Dog and Child’s Pose. It lengthens your spine and calms the mind.
Steps To Practice Extended Puppy Pose
- Come onto all fours on the yoga mat.
- You have to keep your shoulders directly above your wrists. Keep your hips above your knees.
- Bring your hands forward some inches and curl your toes under.
- Exhale and move your hips halfway backward to your heels.
- Do not let your elbows touch the mat. Keep your arms completely straight.
- Slowly bring your forehead to the mat and relax your neck. Keep your back slightly curved.
- Press both hands down and stretch your arms. Pull your hips back and towards your heels.
- Breathe and lengthen your spine in both directions. Hold this pose for some time and relax.
2. Fire Log Pose (Agnistambhasana)
The Fire Log Pose gives your outer hips a good stretch especially the piriformis that is also the main culprit of sciatica pain. It is also the best yoga pose to get rid of sleep disorders.
Steps to Practice Fire Log Pose
- Sit on the edge of the yoga mat with knees bent and feet on the mat.
- Shrug your shoulders up and roll the head of your upper arm back.
- Slightly lower and bring your shoulder blades to your back.
- Slide your left foot under the right leg and to the outside of your right hip. Place your outer leg on the mat.
- Keep your right leg on top of your left leg. Make sure to keep the right ankle outside your left knee.
- Try sliding your left shin forward and below the right to feel a bit of stretch. However, keep your left heel beside the right hip if you do not have much flexibility.
- If you face difficulty then sit in the Sukhasana (Easy Pose).
- Press your heels and spread your toes. Keep your front torso long and exhale. However, do not round and move forward from your belly.
- Keep space between your pubis and navel. Keep your hands on the yoga mat in front of your shins.
- Inhale and notice how your torso rises a bit. Lengthen your pubis to your sternum.
- Hold this position for one minute. Inhale with your torso completely straight and uncross your legs to come back to the starting position.
3. Janu Sirsasana (Head-To-Knee Pose)
The Knee-To-Head Pose provides your mind with much-needed calm and rest. This helps you fall asleep at night.
Steps To Practice Janu Sirsasana
- Sit with your legs stretched in front of you in the Dandasana pose.
- Bend your right knee and place the right foot against your left inner thigh. Relax the knee downwards.
- Inhale, flex your left foot, press the top of your thigh down.
- Lengthen your spine and raise your arms on either side of your head.
- Slightly twist your upper body to face the left leg.
- Fold and move forward from your knees while exhaling.
- Keep your spine long with chest open and shoulders relaxed.
- Place both your hands down and hold your ankle.
- Remain in this position for 5 to 10 deep breathes and relax.
A sedentary lifestyle and unhealthy eating habits often lead to a lack of sleep that becomes insomnia if left untreated for a long time. Daily yoga practice can help you get rid of insomnia and a host of other sleep disorders without any medications.