• Sonal Agrawal

Restful Yoga Routine For Insomnia

Updated: Nov 18, 2019

Insomnia is a sleeping disorder described by trouble falling and/or staying asleep. Individuals with insomnia have at least one of the following insomnia symptoms:-

  • Difficulty in falling asleep.

  • Awakening regularly amid the night and experiencing difficulty returning to sleep.

  • Getting up too soon in the first part of the day.

  • Feeling tired after waking up.

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Insomnia is caused due to medical conditions, lifestyle disorder, unhealthy sleeping habits, specific substances, biological factors, etc.

According Elate Wellbeing consultants, following are some common Insomnia causes:

Getting caught up in thoughts about past events.

Excessive worrying about future events.

Anxiety, stress, tension.

Feeling burdened due to certain personal & professional responsibilities.

Taking short naps frequently in a day.

Working up till late night before sleep which further mess up the mind & you keep on thinking about the work.

Lot intake of sugar & caffeine especially before bed time.

Taking heavy meal at night can lead to insomnia

Nasal/sinus allergies

Chronic pains (leg, backaches, shoulder, etc.)


Neurological problems

A Harvard Medical School study found that a regular yoga practice improved sleep efficiency, total sleep time, and how quickly participants fell asleep, among other improvements for those living with insomnia.

Although people have this thought process, that doing an excessive workout before bed time helps in falling asleep faster, but that’s a myth as it is very important to calm down your nervous system before going to sleep. The key to yoga for sleep is to calm your nervous system, so go for calm poses.

Elate yoga guidance experts suggest the following restful yoga routine for insomnia:

  • Upside-down relaxation:

This pose is also known as, Legs Up The Wall pose. It is a passive pose & helps in relaxing your body & mind, hence helps in dealing with insomnia issue.

Method of doing it:

1.Sit confronting a wall (or your headboard) with your butt around 6 inches from it.

2.Lie back and expand your legs up the wall.

3.If there is a major, stretch on your hamstrings slide your butt more away from the wall.

4.Incase it's insufficient, then move your lower back closer to the wall. Also you can place as cushion/folded blanket below the lower back to comfort it.

5.Give your arms a chance to rest by your sides, palms looking up and breathe gently & deeply, feeling the stretch in the backs of your legs.

6.Do this pose for 1-2minutes.

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  • Child pose

Child's Pose extends the hips, thighs, and lower legs. It additionally inactively extends the back torso and tenderly loosens up the muscles of your front body. This posture decreases pressure, enhances melatonin, and calm the brain.

Method of doing it:

1.Sit up easily on your heels.

2.Roll your torso forward, bending your forehead on the bed or mat in front of you.

3.Lower your chest as near your knees as you easily can, extending your arms before you.

4.Hold the posture and relax.

5.Do this posture for 5-7minutes.

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  • Puppy Pose:

Puppy Pose is a modified Child's Pose. It extends the upper back, spine, and shoulders. This reduces tension and stress. The forehead on the ground likewise stimulates the pituitary gland, which majorly releases melatonin. Melatonin helps in falling asleep, hence it helps in insomnia issue.

Method of doing it:

1.Get into all fours on bed or mat, keeping your hips stacked over your knees and your shoulders stacked over your wrists.

2.Without moving your hips, start to walk your hands out before you however keep your elbows off the floor.

3.As you breathe out, tuck your toes under and move your buttock about halfway to your heels and delicately bend down your forehead on bed or mat.

4.Inhale here, keeping a slight bend in your lower back and squeezing your hands down and extending through your arms and spine.

5.Remain here for 5 to 10 breaths before strolling your hands back, so that you're on all fours again.

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