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6 Calming Yoga Poses That Will Help Fight Insomnia

Reviewed By Registered Dietitian Nutritionist Nichole Dandrea-Russert, MS, RDN
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6 Calming Yoga Poses That Will Help Fight Insomnia Hyderabd040-395603080 January 10, 2019

How many times have you found yourself restlessly flipping through your phone or tossing and turning in bed, trying to put yourself to sleep? People would have given you all sorts of suggestions, including ‘count sheep’, and ‘leave your phone outside of your bedroom’ (which is, actually, the right thing to do), but to no avail. You, my friend, are an insomniac, and you are not alone!

However, you should do something about it since lack of sleep affects your health. Studies show that those who suffer from insomnia are more prone to anxiety, diabetes, depression, and a future risk of congestive heart failure. If you don’t get a good night’s sleep, it is likely that you will age faster than you should. You will also find yourself feeling confused and unwell all the time. It is only when you sleep that the body repairs itself on a cellular level and gets rid of toxins. You must get at least six to eight hours of sleep every night. Do not fret if you are not currently getting that much. There are solutions and effective solutions within reach.

What Is Insomnia?

When you find it difficult to fall asleep, even when you have the chance to do so, it is called insomnia. But the sleeplessness doesn’t come alone. It brings along with it the following symptoms: low energy, fatigue, low or no concentration, mood swings, and a decline in performance.

There are two kinds of insomnia:

(a) Primary insomnia, which happens by itself and not as a symptom of a bigger problem, and

(b) Secondary insomnia, which is an indication of something more serious, like cancer, heartburn, arthritis, depression, or asthma.

There is also acute insomnia that happens when you are upset or anxious and only lasts for that duration. Chronic insomnia is troublesome, and it happens at least three nights a week. It is then that you must visit a doctor. Or, you can start practicing yoga.

How Does Yoga Help Cure Insomnia?

When you practice yoga, you are in touch with your breathing and every single part of your body. You hold each pose and feel the tension build in certain areas. The stretching that yoga entails has a deeply calming effect. Yoga helps you get rid of your sleeplessness or abnormal sleeping habits. It also helps you de-stress and unwind. You are sure to get a good night’s rest.

Yoga For Insomnia: 6 Calming Poses To Help You Sleep

  1. Uttanasana
  2. Marjariasana
  3. Baddha Konasana
  4. Viparita Karani
  5. Balasana
  6. Shavasana

1. Uttanasana

Uttanasana yoga pose that will help fight insomnia Pinit

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Uttanasana, also called Padahasthasana, is a standing forward bend. It gives the back and neck muscles a good stretch. It also helps stimulate the nervous system and increases the blood supply. The spine becomes supple. The enhancement of blood circulation and the elongated stretch that the asana imparts helps to combat insomnia.

To know more about this asana, click here: Uttanasana

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2. Marjariasana

Marjariasana - yoga pose that will help fight insomnia Pinit

Image: Shutterstock

This asana is yet another spine flexing and extending exercise. Usually called Cat Pose, and combined with Bitilasana or Cow Pose, this asana may help to regulate digestion. It massages the abdominal organs, improves blood circulation, and relaxes the mind, lending to better sleep and less insomnia.

To know more about this asana, click here: Marjariasana

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3. Baddha Konasana

Baddha Konasana - yoga pose that will help fight insomnia Pinit

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Baddha Konasana, also called Cobbler Pose or Butterfly Pose, gives the knees, groin, and inner thighs a good stretch. It is an effective asana that relaxes you completely. It helps you get rid of the long hours of fatigue from walking or standing. This asana may help you unwind and sleep better.

To know more about this asana, click here: Baddha Konasana

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4. Viparita Karani

Viparita Karani - yoga pose that will help fight insomnia Pinit

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Legs Up The Wall Pose looks hard, but it is incredibly relaxing. It removes the fatigue from the hips and the feet and sends fresh blood flow to the brain. Therefore, it calms the mind and may relieve headaches. A quiet mind leads to better sleep.

To know more about this asana, click here: Viparita Karani

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5. Balasana

Balasana - yoga pose that will help fight insomnia Pinit

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This may be one of the best yoga poses for insomnia. It resembles a child in the womb, and is, therefore, also called Child’s Pose. It gives the back a deep, relaxing stretch. It also helps calm the nervous system, thus inducing better sleep.

To know more about this asana, click here: Balasana

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6. Shavasana

Shavasana - yoga pose that will help fight insomnia Pinit

Image: Shutterstock

Shavasana is a must after every yoga session, especially if you are looking to get rid of insomnia. It relaxes your entire system. You could also try Yoga Nidra. It is very effective. You could include Nadi Shodhan Pranayama in your session to relieve tension and add to the relaxation.

To know more about this asana, click here: Shavasana

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It can be quite frustrating not to be able to sleep, no matter how hard you try. And the more you worry about it, the more sleepless you get. First things first – stop worrying! Try to form a routine, and get your mind and body accustomed to sleep at a particular time. Besides, yoga will help you come back on track and allow you to relax, de-stress, and, of course, sleep!

Have you ever tried yoga for insomnia? How did it help you? Share your experience with us by commenting below.

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