Sleep Troubles Part 2: How Yoga Poses Can Help

A couple of weeks ago we covered the use of Yoga Nidra as a tool in your sleep hygiene kit. This next topic is the sequel.

Caveats: If you struggle with insomnia, consult a healthcare professional to identify and address the underlying causes and to determine whether Yoga Nidra or other interventions could benefit you. Also, before doing any yoga asana, it is important that you get clearance from you doctor. The poses described here a beginner can do and are very gentle, but it is better to be safe and check.

In a previous newsletter, we covered insomnia, sleep hygiene and how Yoga Nidra can help with combatting insomnia. Today, we cover some yoga postures that you may want to try before bed. These poses are also applicable for preparing the body for Yoga Nidra.

It is a good idea to prepare the body for sleep. To do this, we have several calming yoga poses that will help you on your journey to slumber.

The postures are yet another tool in your anti-insomnia toolkit. You can do the whole sequence or any parts of it just before bedtime. Put aside about 15 minutes before you want to fall asleep. Do whatever works best for you. Have your pillows, blankets, and bolsters at the ready. Instead of a yoga mat, you may choose to do this yoga sequence in bed so that you can more easily settle in after you've done these nourishing postures.

Here is the sequence.

First get all your blankets and pillows together as if you are settling in for a good nights sleep. Hold each of the following to 30 to 60 seconds.

Start in wide child's pose, half-frog both sides, reclining bound angle, happy baby, half wind both sides, simple twist both sides. For the grand finale legs up the wall, and savasana hold each for about 5 minutes. Click to find my cues for each pose, how the pose looks, and the description of how to do each one.