Manage Insomnia with the Traditional Practice of Yoga

Manage Insomnia with yoga
Manage Insomnia with yoga

Whenever you hear the word yoga, the first thing that strikes up is people practicing vigorous exercises for fitness and health. However, yoga is not restricted to it. There are many more benefits of yoga other than keeping you in shape. Let us have a look at it.

Yoga helps in:

Reducing Stress and Anxiety

Yoga helps in reducing stress and anxiety as its various techniques help in relaxing the mind and soothing the body.

Diminishing Back Pain

Basic stretches and asanas related to the spinal cord help in reducing back pain and increase flexibility & mobility.

Maintaining Heart Health

Regular practice of yoga helps in reducing the levels of inflammation in the body that contributes to maintaining heart health.

Promoting Better Sleep

The most common benefit of yoga is that it helps you fall asleep and increases sleep time.

With the above-mentioned benefits, it is clear that yoga practice is much more than intense workout sessions and has numerous benefits for the human body and mind.

To highlight the above line, let us learn in-depth that how shifting to yoga for insomnia is a wise decision. But, before that, it is required to put some light on what is insomnia.

What is Insomnia?

Insomnia is a sleep disorder in which you face trouble in getting proper sleep. It can be acute or chronic according to the conditions you are facing. The human body and brain require sleep to repair themselves. Therefore, lack of sleep results in dizziness, concentration problems, fatigue, anxiety, and stress.

So to prevent this, you need to take out a couple of minutes from your hectic schedule and perform these few basic yoga asanas.

Also Read:- Vipassana Meditation For Beginners

Basic Asanas of Yoga for Insomnia

Below are the few asanas that might help you cure or manage chronic insomnia:

> Legs Up The Wall Pose (Viparta Karani)

How to Do

Place your yoga mat against the wall. Lie down while supporting your legs against the wall. Bring your arms to the sides or let them rest on your torso. Stay for 20 seconds. To release, gently push your back away from the wall. Relax on your back for few seconds and then slowly sit back.


It is extremely effective in releasing stress from the brain and relieving headaches that ensure long and peaceful sleep.

> Corpse Pose (Shavasana)

How to Do:

Lie down on your back while closing your eyes. Do not hold your breath for long. Think of the happy scenarios in mind. Hold this pose for a few minutes. And then stand up and back to work.


This yoga posture is a must if you are suffering from insomnia. Apart from relaxing the mind, it also improves focus and concentration that boosts mental well-being.

Read More:- Yoga Nidra Training

> Butterfly Pose (Baddha Konasana)

How to Do:

Roll out your yoga mat. Sit with your back straight. Fold your legs in such a manner that your feet touch each other face to face. Drop your knees to the sides. Hold the thumbs of your foot ensuring they touch each other face to face. Hold this pose for one minute, relax for 30 seconds and then repeat this 5 times twice a day.


This posture helps in opening various channels within the body for the free flow of blood. It also helps you in unwinding yourself from fatigue by providing ultimate relaxation to sleep better.

> Baby Pose (Balasana)

How to do:

Fold your knees on the yoga mat while keeping the back straight. Bend forward to touch both the thighs to the chest. Straighten both the arms backward with your palm facing downwards. Be in the position for 30 seconds and then slowly return to sitting straight. Repeat this 2-3 times a day.


It is one of the best postures of yoga for insomnia. This posture resembles the child in the womb that helps in calming the mind and encouraging the mind to sleep better.

> Forward Bend Pose (Uttanasana)

How to do:

While standing, place the feet hip-distance apart. Slowly bend your body. Make sure that your knees are straight. Allow your hands to hang down and rest your palms on the ground or hold the thumbs of your feet. Hold this position for few breaths and then slowly revert to standing straight.


This posture not only stimulates the nervous system and increases blood circulation but also helps in stretching the back and neck muscles that brush off insomnia.

Also Read:- Yoga For Back Pain


So from the above information, it is concluded that yoga can be a sovereign remedy for you if you are suffering from insomnia. Also, it is required to treat this chronic disease as soon as possible because it might lead to brain damage.

So what are you waiting for? Roll out your yoga mat today itself and start practicing yoga for insomnia.