Are You Getting Enough Sleep? 6 Best Yoga For Insomnia Patients

Are you taking an adequate amount of sleep? If you are not, now it’s high time to keep a check on your sleep habits. A night of good sleep is as important as eating healthy for our body. It is very important to understand that sleeping is a basic human need. Sleeping is very important as it supports the body in functioning properly. Development inside the brain takes place at the time of sleeping. A good sleep makes you feel refreshed and energetic. People who take adequate sleep tend to eat lower calories thereby leading to a quick loss of weight compared to the ones who do not sleep well. It maximizes problem-solving skills and enhances athletic performance. Adequate sleep improves the immune system. A well-rested mind functions properly and more optimally. 

The changing lifestyles, working hours, eating habits, using gadgets leave an impact on our sleep. Sleep is a vital part of the foundation for good health and wellbeing throughout the lifetime. Many physical and mental problems arise due to a lack of sleep. Headache and fatigue also occur due to less sleep. It may result in trouble in learning, focusing, and reacting. Your memory tends to get slower day by day. People who sleep less are more prone to heart diseases and stroke. Indigestion, stomach issues, and body ache are also observed due to this. It also has an adverse effect on blood sugar levels. It is a major cause of depression as well. 

Yoga For Insomnia

Insomnia is a disorder leading to trouble in falling or staying asleep. People who suffer from this might have to take regular medicines to sleep. This makes them prone to the risk of addiction to these drugs. Sleep plays a vital role in brain development. The brain performs various tasks while we are asleep like repairing and renewing tissues, and nerve cells, organizing memory, and integrating information. If we do not get adequate sleep the ability of our brain to perform tasks reduces. Sleeping at least for eight hours is very important for all.

Yoga that has tremendous benefits of improving core strength, flexibility, and reducing stress levels also helps in better sleep especially for those suffering from insomnia. If you don’t get proper sleep a single day, it makes you feel dull the whole day. Yoga energizes you, improves blood circulation, and relieves stress thereby leading to the overall relaxation of mind and body. People who perform yoga for insomnia regularly tend to experience better sleep quality, sleep for longer, and feel more energized during the day.  

6 Best Yoga Poses For Sleep

Below are the best yoga for sleep to do daily that would keep your mentally and physically healthy. Yoga helps in improving breathing and reducing stress. The increased flow of oxygen in the body removes toxins and helps calm the mind.

1. Supine Spinal Twist (Supta Matsyendrasana)

Supine Spinal Twist (Supta Matsyendrasana)

Before bedtime, Supine Spinal Twist is very important to release stress. A good stretch in the back and spine helps to do the same. It calms down the mind along with stimulating kidneys, abdomen, and intestines. 


  • Lie down on your back.
  • Take both the arms towards the sides.
  • Lift your legs and bend the knees at 90 degrees.
  • Inhale and bring your knees towards the chest.
  • While exhaling twist legs towards the right.
  • Touch your knee on the floor.
  • Relax sine and shoulder.
  • Your head can face towards the ceiling or wall.
  • Be in the posture for a few breathes and repeat on another side.

2. Child’s Pose (Balasana)

Child’s Pose (Balasana)

Balasana pose helps in relieving stress and fatigue. It reduces neck and back pain also. A gentle stretch in hips, thighs, and ankles is observed during this pose.


  • Take a tabletop position.
  • Bring the tip of the toe together and place your knees apart.
  • Start falling allowing your hips to come down closer to your feet.
  • Extend the lower back and push it forward.
  • Stretch your body forward and bend your head down.
  • Keep breathing here for a while.
  • Hold the pose and then release it after a few minutes.

3. Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Baddha Konasana (Reclining Bound Angle Pose)

This poses calms the nervous system, improves blood circulation, and stimulates the heart. It relives from symptoms of mild depression and stress. 


  • Lie straight on a mat.
  • Bend your knees to bring the bottom of feet together to touch.
  • Relax your shoulders.
  • Stay in the pose and breathe slowly.
  • Hold the pose for few minutes and then release the pose slowly.

4. Viparita Karani (Legs up the wall pose)

Viparita Karani (Legs up the wall pose)

This pose provides relief in insomnia, anxiety, stress, headache, and menstrual cramps. It improves blood circulation and stretches back and torso.


  • Lie down on the back.
  • Place your feet together and hands on the side of the body.
  • Lift both the legs up and bring them behind.
  • Bring the legs back and hold them in a vertical position.
  • Give a support of hands to the hip bone.
  • Hold the pose for a few breathes and then release gently.

5. Legs on a Chair Pose

Image Source: Highbrow

This is a pose that can relieve you from and aids or ailments. It is very simple to do and eliminates tension in the pelvis, belly, and back. It calms down the mind, improves sleep, and balances the nervous system.


  • Lie down on a mat.
  • Place a chair in front of you not too high or too low.
  • Keep the legs on the chair and knees at 90 degrees.
  • Close your eyes and relax for a few minutes.

6. Shavasana


This pose rejuvenates the mind, body, and soul. It is also known as the conclusion of yoga asanas. It helps in getting rid of stress and relaxes the whole body by bringing awareness to each body part one by one. 


  • Lie on the back.
  • Relax your legs, pelvic region, shoulders, and hands.
  • Keep the feet apart and palm facing the ceiling
  • Close the eyes and bring awareness to each body part one by one.
  • Keep breathing properly and relax.

Yoga is altogether a good practice to get better sleep. People suffering from insomnia will gradually observe changes in their sleeping habits and even daily chores. Insomnia may also be caused due to anxiety, depression, and stress. Yoga helps in overcoming these as well. The muscle and joint pain that occurs due to our daily chores also gets eased with yoga and provides a night of sound sleep. Thus it can be concluded that yoga plays a vital role in improving the overall health of any human being.

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