Press "Enter" to skip to content

5 Easy Yoga Poses for Insomnia to De-Stress Your Body And Help You Sleep

Insomnia is one condition affecting several thousand people worldwide and perhaps the biggest culprit is stress. Both sleep deprivation and stress are vicious cycles that lead to a number of health disorders. Insomnia can really get you down and is one of the primary conditions of stress affecting so many US adults today.

Our fast paced lifestyle is a major contributing factor causing over stimulation of the nervous system thus causing restlessness, tension and insomnia. The key to managing insomnia is to reduce stress levels in the body and what better way to achieve that than Yoga.

Besides the theological and spiritual factors surrounding Yoga, it is also a healthy form of exercise coupled with breathing techniques that can reduce the symptoms of several disorders. Here are 5 easy yoga poses for insomnia that can help you sleep. Yoga poses can help you reduce the stress and tension by calming and relaxing your body thus inducing a favorable physiological condition conducive for sleep.

1 Shishusana or the Child Pose

Favored by many because of its relaxation pose easy to perform, the child’s pose can be done by almost every healthy individual.

Kneel on the floor and gently enter a sitting positon resting on your heels. Separate your knees to hip width. Now exhale and bend forward placing your torso on your thighs. Extend your arms out in front of you hold the position and breathe. Now slowly return your arms alongside your body with palms facing upward. Hold and breathe. Then return back to sitting position and repeat twice. The child pose relaxes the back and improves digestion.

Benefits of Shishuasana: Calms nerves and relieves stress and anxiety. Relaxes the back, relieves constipation. Avoid doing this if you are pregnant or suffering from diarrhea.

Shishusana or the Child Pose
Image Source:

2 Shavasana, the Corpse Pose

In the corpse pose your body needs to remain in a neutral position. Lie flat on your back without pillows. Close your eyes and place your legs a comfortable distance apart. Your hands should be placed alongside your body with palms facing upward. While breathing slowly focus on every part of your body starting with feet upwards. Relax your body as you do so. As you focus on your feet, knees thighs, and move upward breathe slowly and gently relaxing each potion as your concentration travels upwards. Breathe gently and slowly while even focusing on every breath. Remain in the position for about 10-20 minutes.

Benefits of Shavasana: Stimulates blood circulation, relaxes muscles, releases stress and tension. Improves concentration and calms the mind.

Shavasana, the Corpse Pose
Image Source:

3 Marjariasana, Cat Stretch

Place yourself on all fours in the shape of a table so that your back is parallel to the floor. Knees should be hip width apart. Look straight ahead of you, while inhaling raise your chin and compress your buttocks while stretching your back and pushing your abdomen downwards in an inverted arch. Now after exhaling follow with a countermovement by arching your back like a cat. You should now relax your buttocks. Hold for a few seconds and repeat the exercise 5 times. Remember for the maximum effect performs the exercise slowly and gracefully like a feline.

Benefits of Marjariasana: Improves digestion and circulation. Relaxes the mind. Tones up your abdomen and strengthens your wrists. If you suffer from back problems do not try this exercise before consulting your doctor.

Marjariasana, Cat Stretch
Image Source:

4 Uttanasana, Intense Forward Bend

An easy enough yoga pose for insomnia to relax your body and mind. Stand with your feet together and slowly bend forward hinging at the hips. Your head should move forward as low as your body will allow. Your knees should have a slight bend as there is no need to keep it straight. Place your palms at the side of the legs on the ground. Alternately if you aren’t flexible enough to place your palms on the ground fold and hold your elbows. Breathe 10-15 times while holding the pose. Release your elbows and resume your standing position.

Benefits of uttanasana: Relives tension in the body as well as hamstrings and calves. Improves postures and reduces fat. Soothes the central nervous system. Calms the mind and rebalances the senses. Avoid the pose if you suffer from head, leg or shoulder injury, stiff hips and chronic back pain.

Uttanasana, Intense Forward Bend
Image Source:

5 Supta Baddha Konasana, Recline Bound Angle Pose

Usually this asana or yoga pose for insomnia is performed without props but when performed with pillows or blankets it becomes one of the best restorative poses for relaxation and sleep. It is the ultimate position to rid your energy points or chakras of negative energy after a hard day’s work.

Place a small pillow or stack of blankets behind you. Now in a seated position recline backwards gently onto the props. Spread your knees at the sides, fold your legs and bring the soles of your feet together. Your arms should be extended at your sides with palms facing upwards. Gradually focus on your body and breathe slow controlled breaths. Hold the position for at least 30 minutes. During the asana you can even rotate your hips gently as an enhancement to the exercise.

Benefits of sputa Baddha Konasana: Restorative and rejuvenating. Increases abdominal blood circulation. Calms the nervous system. Do not perform the unsupported version of this exercise of you suffer from knee injury or knee pain. Those suffering from low back pain should avoid the exercise.

Supta Baddha Konasana, Recline Bound Angle Pose
Image Source:


  1. jvjumflxdc jvjumflxdc November 13, 2020

    Muchas gracias. ?Como puedo iniciar sesion?

  2. Nam Wallach Nam Wallach December 27, 2020

    Everything is very open and very clear explanation of issues. was truly information. Your website is very useful. Thanks for sharing.

  3. 0mniartist 0mniartist April 12, 2021

    I don’t know if it’s just me or if everybody else encountering issues with your site.
    It seems like some of the written text on your posts are running off the screen. Can somebody else
    please provide feedback and let me know if this is happening
    to them as well? This may be a issue with my internet browser because I’ve had this happen before.
    Appreciate it 0mniartist asmr

  4. Thanks for your personal marvelous posting! I actually
    enjoyed reading it, you may be a great author.
    I will ensure that I bookmark your blog and definitely will come
    back someday. I want to encourage you to continue your great work, have a nice morning!

    0mniartist asmr

  5. April 14, 2021

    Hey! Do you know if they make any plugins to assist with
    Search Engine Optimization? I’m trying to get my blog to rank for some targeted keywords but
    I’m not seeing very good success. If you know of any please share.

    Appreciate it! 0mniartist asmr

  6. April 16, 2021

    Heya i’m for the first time here. I found this board
    and I find It really useful & it helped me out much.
    I hope to give something back and help others like you aided me.

    0mniartist asmr

  7. gamefly when gamefly when April 28, 2021

    This is really interesting, You’re a very skilled blogger.
    I’ve joined your rss feed and look forward to seeking more of your excellent post.

    Also, I’ve shared your web site in my social networks!

  8. what asmr what asmr April 29, 2021

    Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that
    automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some
    experience with something like this. Please let me know if you run into
    anything. I truly enjoy reading your blog and I look forward to your new updates.

  9. it asmr it asmr April 29, 2021

    I blog frequently and I really appreciate your information. Your article has truly peaked my interest.
    I’m going to take a note of your website and keep checking for new details about once a week.
    I opted in for your Feed as well.

  10. with asmr with asmr April 29, 2021

    An impressive share! I have just forwarded this onto a friend who had been doing a
    little homework on this. And he in fact bought me lunch due
    to the fact that I discovered it for him… lol.

    So allow me to reword this…. Thanks for the meal!!
    But yeah, thanx for spending some time to talk about this subject here on your

  11. gamefly is gamefly is May 4, 2021

    Hi there, every time i used to check blog posts here early
    in the morning, because i enjoy to learn more and more.

  12. and asmr and asmr May 4, 2021

    I do trust all the ideas you have offered in your post.
    They are really convincing and can definitely work. Nonetheless, the
    posts are too quick for newbies. May just you please prolong them a bit from subsequent time?
    Thanks for the post.

  13. May 7, 2021

    You should be a part of a contest for one of the most useful
    websites on the internet. I am going to highly recommend this site!

  14. asmr when asmr when May 8, 2021

    I believe what you said was very logical. But, what about this?
    what if you added a little information? I am not saying
    your content is not good, but suppose you added a headline to possibly get folk’s attention? I mean 5 Easy Yoga Poses for Insomnia to De-Stress Your Body And Help You Sleep
    | Health Recap is kinda plain. You ought to look at Yahoo’s front page and watch how
    they create news titles to get people to open the links.

    You might try adding a video or a related pic or two to grab readers excited about what you’ve written. Just
    my opinion, it could bring your posts a little livelier.

Leave a Reply

Your email address will not be published. Required fields are marked *