6 Effective Yoga asanas for Insomnia

Many yoga asanas are beneficial for people living with insomnia. The most common is the seated pose, an ideal posture for a good night’s sleep. During this posture, you should place your tailbone and glutes on the floor, with your knees and pelvis on your heels. This pose encourages the drainage of lactic acid and lymph and stretches the lower back. It can also reduce the feeling of heaviness after meals.

Insomnia is a common symptom of stress, and the right yoga asana for insomnia can help. The humbling corpse pose can help the body transition to sleep mode. It also helps the mind stay away from stressful situations. 

Insomnia is a problem that affects productivity, appetite, and a person’s risk of disease. Yoga is a very soothing practice; its gentle poses can help with insomnia and other sleep problems. Holding yoga poses for five to ten breaths is enough to promote sleep.

Before you go to bed, take a few minutes to meditate. It is a proven way to unwind and get to sleep quickly. Start by taking a free 30-day meditation challenge.

Halasana (Plough Yoga pose)


If you want to fall asleep at night, you can do a variety of yoga asanas. One of the most effective is Halasana. Halasana helps you release tension in your body and mind and is particularly beneficial if you have insomnia. You can practice it on a bed or floor or a mat.

This pose has many benefits, including increasing flexibility, stimulating the thyroid gland, reducing stress, and reducing fatigue. The key is to relax your neck and face. You may want to place folded blankets or mats under your shoulders to provide extra support and comfort. If you are new to yoga, you can begin by lifting your legs over your head and gradually lower them to the ground.

You may already know that stress is a major cause of many diseases, including insomnia. In addition, the quality of our sleep can be affected by what we eat. Fortunately, yoga adopts a scientific approach to stress reduction and can help you beat insomnia, too. Not only does yoga help with stress, but it also improves your memory and quality of life.

Insomnia affects more than one-third of Indians. If you have insomnia, it can affect your productivity and appetite. As you know, a lack of sleep can have serious consequences, so it is important to learn how to combat the cause of insomnia. The best way to do this is to practice yoga at night while you’re at your most relaxed.

Viparita Karani (legs Up the Wall Pose)

Viparita Karani

Viparita Karani is a simple yet therapeutic yoga pose that calms the nervous system and relieves insomnia. It is also an effective remedy for migraines, menopause symptoms, and mild anxiety. It improves the body’s balance and soothes the mind.

Viparita Karani, also known as the leg up the wall, is a great yoga pose for insomnia. While practicing this pose, you should focus on your breathing and mindfulness. You may also want to close your eyes and relax. A Harvard study found that those who practiced yoga slept better than those who did not.

Viparita Karani is an easy asana to practice as long as you have an empty stomach and are in a relaxed state. Practice it early or late in the evening when your body rests. If you experience discomfort, you can use props to help maintain the pose.

A lack of sleep causes insomnia. Studies have shown that many people do not get enough sleep because of their lifestyles. Those who don’t get enough sleep often have a higher risk for heart disease and other illnesses. Stress and work schedules are the main causes of poor sleep.

While practicing yoga can improve your sleep, it can also improve your mental state. It helps you relax the body and calm the mind. Try this pose before bed to help you get to sleep.

Savasana (Corpse Yoga Pose)

A group in savasana Yoga pose

Savasana is a classic resting pose. It allows the body to rest and the mind to focus on the breath. If you can practice this yoga asana at bedtime, you may find it helpful to combat insomnia. It can help you to feel more alive and calm.

Lie on your back and stretch your legs apart to perform this yoga asana at bedtime. You may want to use a wall to support your legs. This pose will release tension in your hips and improve your blood circulation. It means that your body will receive more oxygen, which helps your body sleep. This pose will also help to relieve headaches and reduce mental stress. As with any other yoga pose, practicing savasana in bed can help you to fall asleep more easily.

The seated forward bend is one yoga asana that can help you get a better night’s sleep. It should do this asana after warming up your body. You can also combine it with other postures before sleeping. Repeating this pose every night will help your body prepare for sleep by creating a relaxation response.

This pose is also known as the “humbling corpse” pose and is known for reducing anxiety and stress. By doing this yoga asana before bed, your mind will relax and fall asleep quickly.

Padangusthasana (Big Toe Pose)


Insomnia is a common affliction that can treat with yoga poses. It helps regulate blood circulation and relaxes the mind. You should get between six and eight hours of sleep every night. While yoga may not cure insomnia overnight, it can help you sleep soundly and wake up refreshed.

The name of this pose comes from the Sanskrit words ‘Pada’ and ‘angustha,’ meaning big toe. This asana is a forward bend that provides great stretching for the back. It also activates the parasympathetic nervous system, which releases tension. The pose also requires deep breathing.

Insomnia is a common sleep disorder that affects a quarter of the population. It affects daytime alertness and affects work performance. Fortunately, there are many ways to alleviate the symptoms. Yoga poses can improve sleep by relaxing the body and mind.

Padangusthasana is a resting yoga pose that helps to relax the body and activates the nervous system. This posture helps the body to sleep by releasing the accumulated tension in the body. To perform this pose, you must be able to reach the hips and lower back. Moreover, this yoga pose helps reduce anxiety and sadness and alleviates headaches and menstrual cramps.

This yoga asana is ideal for beginners and those looking for a relaxing sleep. It is very simple to perform and requires no special equipment. To start, you must sit upright and bend your left leg while keeping it on your right inner thigh. Next, you should bend your right leg and reach your palms toward the ceiling. Hold this position for between thirty seconds and one minute.

Supta Baddha Konadsana

Supta Baddha Konadsana Postures

Supta Baddha Konadsana is one of the best yoga asanas for insomnia because it helps you fall asleep. The downward dog is a great pose for sleep because it helps relieve stress and lower back tension. In addition, this yoga pose will help you get a deep sleep and awaken feeling refreshed. To perform this pose, you must lie on your back with your legs hip-distance apart and your arms at your sides. You can also use a pillow or blanket to support your low back. Be sure to practice this pose for at least 3 minutes.

Supta Baddha Konadsana is a restorative yoga pose that relaxes the chest muscles and opens the heart. It also calms the nervous system and aids digestion. If you are experiencing pain or discomfort during this yoga asana, you can use a pillow or bolster at the base of your spine.

Uttanasana (Standing Forward Bend yoga Pose)

Uttanasana is a yoga asana in which you lie on your back and close your eyes. It is the best yoga asana for insomnia because it helps you relax your body and mind. They also improve blood circulation throughout your body. It is also a great way to improve concentration and patience.

The name of this asana comes from how babies grasp their toes when lying on their backs. It requires you to lift your legs in the air and wrap your fingers around your big toes. You may also want to rock side to side, stimulating the kidneys and increasing oxygen flow. Insomnia can be a serious problem, but yoga can help you overcome the problem.

Uttanasana helps you relax and improves your heart health. It also reduces anxiety and helps you sleep. The bending motion of the arms and the legs in this asana helps you relax and get a good night’s sleep.


Yoga has been proven to be a great way to help insomniacs. It is a natural stress-relief technique that increases the circulation of oxygenated blood to the central part of the brain that regulates sleep. Yoga also helps to reduce the natural stress response, which is responsible for 70 percent of all sleep problems. This practice also promotes relaxation and boosts the production of the hormone melatonin.

The most important thing to remember is that yoga asanas for insomnia are not a magic potion. They are not a cure but will help you get a better night’s sleep. The key to improving your sleep is to focus on improving the quality of your sleep, reducing the amount of time you spend awake at night, and feeling refreshed in the morning.


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About Chief Editor
Sri Yogi Anand
Sri Yogi Anand

Sri Yogi Anand is an ordained Yogi, Yoga, Mindfulness, Meditation and Spiritual Master. He is a Software engineer, musician, writer, orator, and founder of Adwait Yoga School.

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