Yoga to Overcome Insomnia

Insomnia affects almost 32% elderly population in India.Lack of adequate rest can make you dizzy, affect cognitive functions and give rise to stress and depression. Yoga is one of the most ancient form of exercises. It is said to be beneficial to both the body and the mind. It helps you reduce stress and sleep better. There are a few Yoga poses that specifically help with insomnia.


1Dissolving Pose – Bhang-Mudra

Lie on your back with arms to the side, palms up, and start by taking a few slow, deep breaths. Then, continue breathing normally concentrating on letting go of any tension when exhaling. This pose helps in cleansing the lungs with deep breathing, in turn restoring peace and calmness in the mind and body.

2Child Pose – Balasana

Lie down on your torso over your folded legs on the ground, and place your arms either by your side or extended in front of your head, with your forehead facing down. This pose helps in restoring the child-like calmness in the mind and body, and making you free from stress.

3Butterfly Pose – Titliasana

Sit on a mat and fold your legs, with the feet touching each other forming a ‘Namaste’. Pull your feet in to create more pressure. This pose limbers up the legs and prepares the body for rest.

4Standing Forward Bend – Uttanasana

Stand with the feet together and arms down by the side of the body. Bend the knees slightly and lean forward allowing the pull of gravity to bring the arms and upper body towards the floor. Continue breathing deeply. Hold this position for 30 seconds, then stand up by bending the knees and place your hands above the knee for support. This exercise helps in loosening the muscles that have been tensed up through the day. Once your body is relaxed, it sleeps better.

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