Determined to change my habits and improve my sleep, I took up a yoga class on a whim after a recommendation from a friend. It was a weekly class that focused on slow, deep breathing; self-acceptance; and connecting breath with movement.
After two months of doing the class, I no longer needed my sleeping medication to fall asleep. It was as if my insomnia was cured, so to speak. It has been almost 20 years since I started my yoga practice. Insomnia, however, has crept its way back at different points in my life. This reminds me to recommit to my yoga practice and deep breathing, as I had experienced its transformative results firsthand.
Perhaps you’re a skeptic on yoga, or you don’t know where to begin. I designed this insomnia yoga routine just for you to focus on poses that bring inward calm to your nervous system and allow your body to relax. Whether you do this routine right before bed, during the day or in the morning, a regular practice is what’s most important in order to help with insomnia.
This pose allows you to start by feeling grounded and centered with the breath. It connects you to the Earth, aligns your spine and allows your body to ease into the start of the yoga practice.
Standing with your feet as wide as your hips, press down evenly through all 10 toes and squeeze your quadriceps (the large muscle at the front of each thigh) to engage your legs. Pull your naval in toward your spine. Roll your shoulders back, and allow the arms to dangle down by your sides with the shoulders externally rotated. Open the palms to face forward.
Bring the chin back so that the upper back is straight. Relax the shoulders. Take five slow, deep breaths breathing in through the nose and out through the nose. Fill up the belly and then the chest as you inhale, and release the chest then the belly as you exhale.
Read More: Yoga for stress-related insomnia – CNN