Tossing and turning… Counting sheep that never seem to come… Insomnia looms large over our well-being. We yearn for rest to rejuvenate ourselves, yet modern life and stress often rob us of it. But what if we told you that practicing some yoga poses can provide you with a potent remedy for sleepless nights?
In this blog, Alpesh Yoga – a leading yoga school in Goa – will share its curated list of top yoga poses for insomnia management. Are you ready to take back control over your nights? Let’s get started!
Yoga Poses for Insomnia Management
Below are the top 10 yoga poses for insomnia management and better sleep:
Balasana (Child Pose)
It is a restorative posture that relaxes the shoulders, neck, and back. The child’s pose encourages deep breathing, which helps calm the nervous system. Follow the below steps to start practicing this yoga pose for insomnia:
– Start by kneeling on the floor and sit back on your heels.
– Stretch your arms forward and lower your torso toward the ground.
– Rest your forehead on the mat and take slow, deep breaths.
– Hold for 1-2 minutes before getting back to the normal position.
Marjaryasana-Bitilassana (Cat-Cow Pose)
Our next yoga pose for insomnia is all about gentle movement. Practising cat-cow asana helps relieve tension in the spine and promotes relaxation. This yoga pose helps release stress and prepare you for sleep. The following steps will help you practice the cat-cow pose and manage insomnia:
– Get in a tabletop position by standing on your hands and knees.
– Inhale and arch your back while lifting your chest and tailbone.
– Exhale and round your spine while tucking your chin and pelvis.
– Repeat this for 5-10 breaths before coming into normal position.
Uttanasana (Standing Forward Bend)
Standing forward bend stretches the hamstrings, releases tension in the lower back, and calms the mind. It also helps in regulating the nervous system. Follow the below steps to start practicing this yoga pose for tackling insomnia in 2025:
– Stand with feet hip-width apart.
– Let your hands rest on the floor or shins while bending forward from your hips.
– If needed, keep your knees slightly bent and relax your neck.
– Stay in this position for 30 seconds to 1 minute.
Viparita Karani (Legs-Up-the-Wall Pose)
Legs up the wall pose encourages relaxation as it helps eliminate tension and improves blood flow. Since this yoga pose is effective for calming the mind, you can count on it for battling insomnia. Following the below steps will help you practice the legs up the wall pose in the right way:
– Sit sideways against a wall and swing your legs up while lying back.
– Slowly adjust your hips close to the wall and rest your arms at your sides.
– Stay in this yoga pose for 5-10 minutes while keeping your eyes closed and breathing deeply.
Supta Baddha Konasana (Reclining Bound Angle Pose)
The next yoga pose on our list for fighting insomnia is the reclining bound angle pose! A restorative asana that stretches your hips and inner thighs while encouraging a sense of tranquillity. You can release physical and emotional tension. Follow the below steps to practice the reclining bound angle pose:
– Start by lying on your back and bring the soles of your feet together by letting your knees fall open.
– You can also place a bolster or cushion under your knees for more support.
– Breathe deeply for 2-5 minutes while resting your arms at your sides.
Paschimottanasana (Seated Forward Bend)
The seated forward bend pose calms the mind and stretches the spine, hamstrings, and shoulders. It is particularly effective for reducing anxiety, improving sleep, and insomnia management. Here are steps to perform this yoga asana for insomnia in the right way:
– Start by sitting with your legs extended in front of you.
– Inhale and lengthen your spine, exhale, and reach toward your feet.
– Hold your ankles, feet, or shins and relax into the stretch.
– Stay for 1 to 2 minutes while focusing on your breath.
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Ananda Balasana (Happy Baby Pose)
Another amazing yoga pose that we recommend practicing for dealing with insomnia. Also called Ananda balasana, Happy Baby helps release tension in the lower back and hips. It creates a sense of playfulness and relaxation that can help prepare your mind for better sleep. We recommend following these steps to perform happy baby pose in the right way:
– Lie on your back and bring your knees toward your chest.
– Grab the outsides of your feet with your hands and gently pull your knees toward your armpits.
– You can also rock side to side if it feels comfortable.
– Stay in this position for 30 seconds to 1 minute.
Savasana (Corpse Pose)
It is the ultimate relaxation pose to improve sleep quality and insomnia management. Corpse pose helps you let go of stress and promotes a deep sense of peace. The below instructions will help you practice corpse pose and manage insomnia:
– Start by lying flat on your back with your arms at your sides and legs extended.
– Close your eyes and focus on your breath.
– Relax every part of your body from your toes to your head.
– Stay in this position for 5 to 10 minutes and focus on your breath.
Supta Matsyendrasana (Supine Spinal Twist)
Our list will be considered incomplete without discussing this yoga pose for insomnia. Supine spinal twist, as the name suggests, relieves tension in the spine. It also aids digestion which can improve sleep quality. Performing it regularly will help men and women relax their mind and sleep properly. The below steps will help you practice supine spinal twist: Lie on your back and bring your right knee to your chest.
– Drop your knee to the left side and keep your shoulders grounded.
– Extend your right arm to the side and look toward your hand.
– Stay in this position for 30 seconds to 1 minute then switch sides.
Baddha Konasana (Butterfly Pose)
The butterfly pose opens the hips and promotes relaxation. This yoga pose is especially beneficial for reducing stress and improving circulation. Follow the below steps to practice the butterfly pose in the right way and manage insomnia:
– Start by sitting with the soles of your feet together and your knees open wide.
– Hold your feet with your hands and gently press your knees toward the ground.
– Sit tall and breathe deeply for 1-2 minutes.
Yoga for Sleep & Insomnia: Final Words
Practicing yoga and meditation is a natural and effective way to combat insomnia and improve sleep quality. Not only you will be able to improve your mental health but find balance despite what life has to throw your way. But even if the problem persists, you better see a qualified healthcare professional. They will address specific sleeping concerns and ensure your overall well-being.
Do you have any queries to ask or want to join a yoga teacher training program in Goa/Rishikesh? Email us at alpeshyoga@gmail.com and get a reply from our experts.
In addition to useful blogs, Aplesh Yoga also has gained popularity for different types of yoga courses including:
100-hour multi-style yoga TTC in Goa
200-hour multi-style yoga TTC in Goa
Week-long yoga course in Goa