Poses to Help You Sleep!

One of the biggest problems I notice in people’s everyday lives is insomnia. We live in such a crazy, high-paced, high-stimulus world that it can become really difficult to shut down and rest at the end of the day. Here are a few poses that I have found to help calm the energy. Generally, inversions and forward folds (anytime the head is below the heart) are good postures to let the head relax and empty. The breath is also a great tool here. In all of these poses (or just with the breath!) take full, slow inhales and exhales. Maybe try to create balance with the two, counting the length of the inhale, mirroring that with the exhale. And here are the postures!

Legs Up the Wall Pose —- This pose helps calm the mind and also is really great for the circulation in the legs. While you’re in this pose, you may notice a tingling in your legs. This is totally normal and is the circulation getting cleansed and strengthened. Of course, if it becomes uncomfortable, bend the knees and move around. The bolster isn’t necessary but I do recommend it!

Shoulderstand —- This posture does a lot of what Legs Up the Wall does but it adds a nice refresher for the organs as well. I would recommend that while practicing this pose to relieve insomnia, you use props. You can place a block or sturdy cushion/bolster under the small of the back and then lift the legs in the air. This makes the pose much more relaxed and takes a lot of pressure of the shoulders and neck. Also, a thinly folded blanket under the shoulders is a wonderful support.

Child’s Pose —- I love Child’s Pose for so many reasons but here’s why it’s a great pose to relieve insomnia. It is a gentle forward fold, therefore calming the mind. It is a great release for residual tension in the physical body. It is also a posture of grounding and of safety. You are in the cocoon of your body being supported by the Earth and hugged by gravity. 

Kneeling Yoga Mudra —- To get into this posture, start in Child’s Pose, forehead to the floor with the hands clasped behind the back. As you take a breath in, lift the hips of the heels as you lift the arms up and you gently (<-keyword!) roll onto the crown of the head. You want to be a little bit further than the middle of the top of the head. If you feel a lot of pressure in the neck, try rolling a bit further. Also I have found, placing the fingertips (palms are lifted, making the hands “tented”) into the floor on either side of the head, you can take some pressure off of the neck. However,  do not hesitate to come out of this pose! There are a lot of options to choose from and if this (or any) poses cause pain, definitely modify or come out of the pose completely.

So, the next time you are having a problem turning down the world, try some of these postures. Remember to breath and to give yourself permission to rest and reset! Sweet dreams!