Using Yoga Poses as a Treatment for Insomnia
Insomnia Causes and Treatment
Insomnia has many different causes. Sometimes, it may be caused by everyday worries and concerns. Other times, insomnia may be caused by physical tension or nervousness. When the sympathetic nervous system has been overstimulated, a “fight or flight” response is triggered, and it can be hard to fall asleep. Yoga works as an insomnia treatment because it relaxes the sympathetic nervous system. At the same time, yoga stimulates the parasympathetic nervous system, which eases the body into sleep. It can also release the tension in your body that is conspiring to keep you awake. The benefits of yoga for insomnia are considerable. For example, yoga can help you to avoid sleep medication and achieve deeper, more restful sleep. Yoga can also be used in conjunction with alternative therapies such as acupressure to relieve headaches or back tension which may be keeping you awake.
Benefits of Yoga for Insomnia
Only certain yoga poses are effective as part of an insomnia treatment. Forward bends stimulate the parasympathetic nervous system, and are thus very calming. Backbends and strenuous poses, on the other hand, tend to exacerbate insomnia by making people more alert. Also, you should avoid certain seated twists. Reclining twists are safe, but you should practice them slowly and gently.
Yoga has many restorative poses that can relieve insomnia significantly. These poses are typically bolstered with objects such as pillows, chairs and walls. Once your body is properly supported in the restorative yoga pose, you can remain in the pose as long as you need to relax and release bodily tension. Always breathe with the motion of your body. The general rule in yoga is to inhale on an upward movement and exhale on a downward movement.
Yoga Insomnia Pose Sequence
To treat insomnia with yoga, try practicing a simple, relaxing sequence of restorative poses just before bedtime each night. Begin with a Standing Forward Bend Pose. Stand in front of the bed and lean forward. If you’re not very flexible, place your hands or arms on the mattress. If you do have the flexibility, allow the top of your head to rest directly on the bed. Then lie down on the floor or on the bed and pull your right knee into your chest. Take a hold of the knee with your left hand and slowly, gently turn to the left into a Reclining Twist. Let go of the right knee and allow the leg to straighten. Take a hold of the left knee with your right hand and turn slowly to the right.
Turn onto your left side and push yourself up to a seated position. Then put your arm in the air, bend it at the elbow place your hand behind your head. Reach behind you with the other arm between your shoulder blades and clasp it with the other hand to come into Cow Face Pose. If you can’t reach, then use a strap to hold the bottom arm in place. Repeat this yoga pose on the other side.
Lie in bed on your back with your head supported by pillows. Place pillows on either side of your knees. Bend your knees and then lower them down onto the pillows to come into Reclining Bound Angle Pose. Remain here, breathing in and out through your nose, for several minutes. Focus your attention on the sound and sensation of your breath. Then straighten your legs and remove the supporting pillows to come into Corpse Pose.
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Sources:
Eduardo Dias “Sympathetic And Parasympathetic Nervous Systems” https://www.fitness.com/articles/284/sympathetic_and_parasympathetic_nervous_systems.php
“Poses: Therapeutic Focus - Insomnia.” https://www.yogajournal.com/poses/finder/therapeutic_focus/t_insomnia
