Ask The Yogi
Yoga and Insomnia
Q: Is there a particular pose or flow of poses condusive to reducing insomnia?
A: Your question really depends on the cause of Insomnia. Is it stress? Diet can play a huge role in healthy sleep and their are many excellent supplements and herbs that can aid in healthy sleep. Do you have a proper circadian rhythm? Some people disrupt their own rhythms by sleeping in rooms that sunlight cannot enter in the morning or they take naps that disrupt the rhythm.
As far as poses are concerned I would encourage any of the inversion poses of yoga. The most accessible and relaxing is Viparita Karani which is legs up the wall pose. Extend both legs up the wall and relax the spine into the earth. Try to spend at least 5 mins in this pose and work towards 10-15 if you like. This will massively increase blood flow back towards your heart and drain your legs of pooling blood from the day. This pose will relax your legs and feet and create wonderful energy flow through your body. To make the pose more comfortable you may place a blanket or pillow under your hips to elevate your hips above your heart in this pose. Another relaxing technique is to use an eye pillow over your eyes while resting in this pose. Practice comfortable and long breaths and work towards feeling fully relaxed while in the pose. Then you are ready for sleep. Many blessings. AG
Aaron is a teacher and co-owner of Inner Vision Yoga. All suggestions are voluntary. Consult a qualified teacher or your physician before you embark on any practice in which you are unfamiliar.
Pranayama or breath-consciousness as anuloma viloma can also help balance your mind and create harmony. This is alternate nostril breathing, with eyes closed and focused at third eye. Inhale for a count of 4, hold for a count of 4, exhale for a count of 8, hold for a count of 4. Also try progressive tensing/relaxation. Starting at the feet or the head, progress to the other end of the body tensing individual body-parts one at a time and then relaxing and moving on. And don’t forget that Meditation puts some people to sleep real quick! :-)
I would add that most insomnia is the busy-ness of the mind. On a practical basis, have a notepad to write down those all important things you suddenly have to do that nag you for 5 minutes before bed and then let them go. Focus on your breath, Inhale “I”, Exhale “Am”, In Sanskrit, So-Hum. If you are fearing something figure out how you can face it with courage and an open heart. Make sure that you exercise or practice yoga every day. Do not take excitatory herbal remedies or supplements, B complex, Co Q10 or eat chocolate or drink non-herbal tea after 3pm. Stop taking naps during the day if you are. See if your meals make you tired or exhausted and are draining your energy. And check out what being tired or exhausted does for you – what does this allow you to avoid or not live up to in your life? Could this be an excuse to hold yourself back from something unfamiliar or frightening? –Jeff