If you have insomnia, try these 9 yoga poses to relax and get better sleep

There’s a world of difference between lying awake at night and actually having a good night’s sleep.

This difference often comes down to the state of your mind and body.

Insomnia isn’t just about not being able to sleep – it’s about the tossing, turning, and frustration that comes with it.

However, yoga can offer a gentle solution.

It’s not about forcing yourself to sleep but rather inviting your body and mind to relax, paving the way for a restful night.

In this article, I’m going to show you nine yoga poses that can help you do just that.

1) Legs-up-the-wall pose

Insomnia is often a result of our minds racing with thoughts, unable to find the off switch.

And let’s face it, it can be incredibly frustrating and draining.

But, have you ever tried the Legs-Up-The-Wall Pose?

This simple yoga pose is a game-changer for many who struggle with sleeplessness.

It’s all about reversing the blood flow and allowing your body to switch into relaxation mode.

The best part?

You don’t need to be a yoga guru to do it.

All you need is a wall and maybe a soft mat for comfort.

By elevating your legs, you signal your body that it’s time to unwind, which can lead you down the path towards a peaceful night’s sleep.

2) Child’s pose

When I first started dealing with insomnia, I was desperate for a solution.

I tried every over-the-counter sleep aid, every calming tea, and even tried counting sheep. Nothing seemed to work.

And then I stumbled upon the Child’s Pose.

This yoga pose is a personal favorite of mine.

It’s simple, restful, and has a calming effect that is unmatched by anything else I’ve tried.

The Child’s Pose is all about curling up into yourself and just letting go.

It works wonders in releasing tension from your back, neck, and shoulders – areas where we often hold stress.

Just a few minutes in this pose before bed and I could feel my body beginning to relax.

My thoughts started to slow down and I felt a comforting sense of peace that had been missing for so long.

So if you’re like me, struggling with sleepless nights, give the Child’s Pose a try.

It might just be the secret weapon you need against insomnia.

3) Seated forward bend

The Seated Forward Bend is another pose that’s worth a try if you’re struggling with insomnia.

This pose can be particularly effective because it targets the nervous system.

Your nervous system plays a crucial role in your sleep patterns.

When you’re stressed, your nervous system is all fired up, which can make falling asleep and staying asleep a huge challenge.

The Seated Forward Bend pose is designed to relax your nervous system.

By stretching the spine and reducing the stress in your body, this pose helps to calm your mind and prepare you for sleep.

Remember, yoga isn’t just about physical flexibility.

It’s also about mental flexibility and giving your body the signal it needs to unwind and prepare for rest.

4) Corpse pose

Don’t let the name scare you, the Corpse Pose could be your key to a good night’s sleep.

It’s the ultimate relaxation pose and often used at the end of a yoga session to help your body absorb all the benefits of the practice.

This pose is about complete surrender and relaxation.

You lie flat on your back, arms by your sides, palms facing up, and just let go.

It’s a simple yet powerful pose that can help you release tension and prepare for sleep.

It’s almost like practicing how to sleep, teaching your body to relax and get comfortable with stillness.

5) Reclining bound angle pose

Here’s another pose that could help you tackle insomnia – the Reclining Bound Angle Pose.

This pose is all about opening up and letting go.

It stretches the hips and the thighs, parts of the body where we often hold a lot of tension.

To do this pose, you lie on your back, bring the soles of your feet together, and let your knees fall open to the sides.

It’s a gentle stretch that can do wonders for your state of mind.

It’s a pose that encourages deep relaxation and can be a great way to prepare your body for sleep.

6) Standing forward bend

The world can sometimes feel like a whirlwind of chaos, can’t it?

Endless tasks, constant worries and the struggle of finding a moment of peace.

If all this is keeping you up at night, the Standing Forward Bend might just be your solace.

This pose requires you to stand straight, bend forward from your hip joints, and let your head hang freely.

It’s a simple act, but the symbolism is profound.

It’s about letting go, surrendering, and allowing gravity to pull away all your stress and worries.

It’s an invitation to stillness amid the chaos of life.

The Standing Forward Bend isn’t just about flexibility, it’s about finding a moment of tranquility in your day that could lead to a night of better sleep.

So if insomnia has been your unwanted companion, this yoga pose could be the heartfelt gesture towards peace that you need.

7) Wide-legged forward bend

There have been nights when my mind just wouldn’t stop.

Thoughts racing, to-do lists growing, and sleep nowhere in sight.

I’m sure many of you can relate.

That’s when I found the Wide-Legged Forward Bend.

This pose has been my secret weapon on those restless nights.

It involves standing with your feet wide apart, then bending forward from the hips and letting your head hang freely.

It’s a pose that requires trust – trust in yourself, trust in the process, and trust in the idea that things will get better.

And somehow, it does get better.

The tension eases, the mind quiets, and sleep becomes a possibility again.

8) Plow pose

The Plow Pose is another pose that could help combat insomnia.

It’s a slightly more advanced pose, but well worth the effort.

This pose involves lifting your legs over your head and trying to touch the floor behind you with your toes.

Sounds a bit tricky, right?

But the benefits are immense.

It stretches your back muscles, calms your mind, and stimulates your nervous system.

It’s a pose that requires concentration, which can help divert your attention from the worries keeping you awake.

The Plow Pose is about more than just flexibility, it’s about finding balance and peace.

9) Savasana

If there’s one yoga pose that is the epitome of relaxation and surrender, it’s Savasana.

Often known as the final relaxation pose, Savasana is a practice of stillness and peace.

You lie flat on your back, arms and legs slightly spread apart, eyes closed, and just breathe.

It’s simple yet powerful.

It’s not about stretching or strengthening but about letting go. It’s about giving your body and mind the permission to relax and rest.

Savasana can help you release tension, quiet your mind, and prepare your body for sleep.

It’s a gentle reminder that sometimes, all we need to do is nothing.

Just be.

Just breathe.

Just sleep.

Embracing the tranquility

The journey towards a restful night’s sleep often begins with our own willingness to listen to our bodies.

Yoga, with its gentle movements and calming philosophy, offers a unique approach to addressing insomnia.

It’s not about forcing sleep, but rather creating a conducive environment for it.

Each pose is a gentle invitation to release tension, relax, and surrender to the tranquility within us.

It’s about finding balance, peace, and a deeper connection with ourselves.

Remember, sleep isn’t something you can chase down.

It’s something that comes when you create the right conditions for it.

So, the next time insomnia comes knocking, why not answer with a yoga pose?

Dania Aziz

Dania Aziz

"A spirited lifestyle and love advocate, who loves to explore the two to help herself and others discover what they are really searching for."

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