If you have ever been lying awake late at night, trying to fall asleep, you know that insomnia can be frustrating, as well as mentally exhausting. Experts agree that the average amount of sleep needed each night is between 6 and 8 hours. Individuals’ needs can vary within this range, depending on health, age, and other influencing factors. Getting enough sleep to fuel your body is critical, but the pressure to do so and seemingly helpless failure to fall asleep on time can cause even more stress. There are several restorative yoga poses that can help calm the body and support your quest for sleep. If you are experiencing insomnia, try these poses which have been chosen for the convenient ability to be carried out while in bed.
Corpse Pose, Savasana
Lie on your back with your arms outstretched, palms facing upwards, and shoulder blades tucked beneath the back. Allow your feet and legs to open outwards naturally. Relax the space between your eyebrows. Lick and part your lips and breathe easily. If you are feeling discomfort in your lower back, try placing a pillow beneath your knees, allowing your legs to rest slightly bent.
Legs-up-the-wall Pose, Viparita Karani
If any side of your bed aligns with a wall, try this restorative pose. Scoot your bottom as close to the wall as comfortably possible. Your legs should be stretched out, with a slight bend in the knees. With your heels resting against the wall, tuck your shoulder blades in to create more space in your chest. Extend your Arms near the sides of your hips and face your palms upwards. If necessary, roll a few layers of blanket below your neck for cushion and to support the natural curve in your cervical spine. Breathe easily.
Bridge Pose, Setu Bandha Sarvangasana
If your mattress is slightly firm, bridge pose can be a simple restorative pose that makes way for an easy transition to your sleeping position. Lie on your back with your knees bent and feet flat on the bed. As you exhale, press your hips towards the sky. Tuck your shoulder blades in and clasp your hands on the bed beneath your hips. Hold the pose for 30 seconds and exhale to release, slowly lowering your spine onto your bed.
Extended Puppy Pose, Uttana Shishosana
This pose can be particularly convenient for stomach-sleepers. Start on all fours. While keeping your hips up, walk your hands forward, allowing your torso to dip and forehead to rest on the bed. Breathe easily.
Easy Pose, Sukhasana
Sit cross-legged, with your knees wide, allowing room for each foot to rest directly underneath the opposite knee. Lift your chest and drop your shoulders, opening the heart-space. Rest your hands, palms down, on your knees. Be sure to do this pose in the center of the bed, away from temptation to rest the spine against the headboard. Breathe calmly.
Slowly come out of each pose before allowing yourself to fall asleep. Happy sleeping!