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Yoga for Insomnia
YogaLondon on 20 August, 2010 |

Sleeping does wonders; it heals, calms and revitalises the body like nothing else. But when experiencing changes in hormones or increased stress levels, you may encounter bouts of insomnia.

Insomnia is classified as a sleeping disorder in which one is either not able to sleep or is only able to sleep in short spurts. According to TheFitMap.co.uk, one in ten are likely to experience prolonged insomnia. This imbalance can affect every aspect of life - personal and professional. Rather than letting it take control, you could try the simple art of yoga.

Yoga can help insomnia sufferers through various poses, and breathing or meditation exercises. It is designed to calm a troubled mind and rebalance the body.

Make Your Body Tired
A smart suggestion is to make your body tired. Practising a vigorous form of yoga, such as power yoga, will eventually turn the sleepy signals in your body 'on'. But, be aware that exercise can stimulate the body and be sure to practice yoga hours before you wish to hit the hay.

Breathing
If it is stress that is keeping you up at night you may like to employ yogic breath. The breath is inextricably linked to the mind, and so by slowing down the rate of the breath you can slow down the whirling monkey mind. Try the full yogic breath before bed: As you inhale slowly feel the abdomen expanding like a balloon, then draw the breath into the chest and feel the ribcage expand. Next, breathe right up into the clavicles (collar bones) to fill the lungs to full capacity. Exhale slowly, allowing all the air to escape. Repeat as long as you see fit.

Poses
All forward bends loosen up tension and calm the mind. Take a seat with your legs extended out in front of you. As you exhale, lean forward over your legs. You should be able to feel the hamstrings stretching gently, but avoid any sensation of pulling in your lower back. You may like to bend your knees if you do feel tightness in the back. Slowly move deeper into the pose with each breath, whilst hanging your head down gently.

Another restorative position is the corpse pose (savasana). The Corpse Pose is the go-to position for relaxing the body. Simply lie flat on your back, with your feet hip distance apart and arms beside the body, palms facing up. Soften all the muscles of the body and focus on your breath. Spend a few minutes in the position, eyes closed and body still.

Try these poses at any time, whether just before bed or if you can't sleep.