Yoga for sleep disorders

August 30, 2021 |

Read Time: 10 minutes

Yoga is a tradition that is followed by people of different ages across the globe for different reasons. One who adapts to yoga transforms into a better person and sees the world with a positive viewpoint because yoga works like a magic in the overall well-being of an individual and gives a healthy mind, body along with spiritual development. At a physical level, yoga contains asanas, poses that help to tone the muscles, and at the spiritual, mental level it has meditation and breathing techniques that help to calm our minds. Yoga improves concentration and helps in achieving self-realization. Apart from all these yoga works as a medicine to some major health issues. Yoga has a variety of different forms that focus on almost every area of the body. While some forms are relaxing on the other hand some yoga forms are fast and rigorous.


Today, we live in an era where diseases

Different types of yoga that help in curing specific health issues are :

  1. Ashtanga and power yoga: These forms are energetic and fast-paced styles that focus on building strength. It helps to tone the body hence helps to manage weight.
  2. Bikram yoga: This is a slightly different style but is as effective as other forms. Bikram yoga also called hot yoga is a series of a program that is practiced in a room with hot temperature. Due to the sweating caused it flushes toxins from the body and also improves blood flow.
  3. Iyengar yoga: Iyengar yoga includes poses similar to Ashtanga yoga where the poses are held for a longer time. It focuses on the proper alignment of the body and includes the use of props during the practice.
  4. Jivamukti yoga: This yoga focuses on physical, spiritual well-being. It includes meditation, chanting, spiritual readings and helps the practitioner find peace of mind and achieve enlightenment.
  5. Ananda yoga: Ananda means ‘happiness’ and as the name suggests this form focuses on creating awareness and brings harmony between mind, body, soul. The main focus is to experience joy/ happiness.


All the forms of yoga include a series of different postures or asanas. If an individual is having a health issue and wants to reduce it as naturally as possible yoga is the best therapy one can opt for but one has to do it under the supervision of experienced yogis as they can tell you which form of yoga will be effective depending on the issue and the proper way of doing it.

Today we live in an era where regardless of age everyone is facing health issues. Health issues don’t only need to be physical or any particular disease. There are some health issues which affect our mental health so badly that it has a direct effect on our physical health. These issues are often ignored or taken very lightly. It is important to cure these issues at the earliest to avoid serious problems in the future. One such issue is insomnia or sleep disorder – A condition where an individual doesn’t get enough sleep.

Firstly, many people are not aware of this or maybe they avoid it thinking it is normal hence it becomes very important to understand the difference and start taking treatment so that they can feel better. The main reasons for sleep disorders are stress, lifestyle changes, and negative influences. These things can happen due to various reasons depending on people and their personal/ professional life. What is important is, no matter how stressful the day is you must be able to leave all those thoughts aside and sleep for a minimum of 6-7 hours which is recommended by the doctors. Yoga gives you the power to deal with all the bad influences, clears the negative thoughts from your mind, keeps the mind calm, and lets you relax peacefully.

Yoga to prevent sleep disorders:


Standing forward bend (Uttanasana): This yoga lowers anxiety levels. It activates the parasympathetic nervous system and helps to release the tension.

To do this pose:

  1. stand with your feet together then fold your torso over the legs moving from hips
  2. Inhale and raise your arms until they meet above your head
  3. Exhale by pulling the knees up and contracting the front of your thighs and bend forward
  4. Keep your hands next to your feet or on the ground in front of you
  5. Hold this position and take 10 – 15 breaths, then return to normal position.


Legs up the wall pose (Viparita Karani): This pose is simple yet very effective. It offers great relief from anxiety or any kind of stress. This yoga is performed against the wall. As you lift the legs upwards the blood rushes down to the heart. It also refreshes the circulatory system.

To do this pose:

  1. Lie down with your feet on the ground and with knees bent.
  2. Rest on your lower back and gently lift the feet
  3. Swing your torso so that it is perpendicular to the wall
  4. Extend your legs up to the wall and extend your arms to the angle that is comfortable for you with palms open


Reclined Butterfly (Supta Baddha Konasana): This pose helps the body to rest and hence helps to give a deep sleep.

To do this pose:

  1. Begin with lying down on your back and by bringing the feet together
  2. Spread the knees to make a diamond shape
  3. Sit in this position for 3- 5 minutes every day to get rid of insomnia.


Corpse pose (Shishuasana): This is the easiest yoga pose that lets your body relax completely.

To do this pose:

  1. Lie down on your back
  2. Keep your arms beside your body
  3. Stay relaxed, calm, and breathe deeply


Plow pose(Halasana): This pose circulates the blood throughout the body and helps us in sleeping better

To do this pose:

  1. Lie down on your back and raise the legs over the head
  2. Lower the legs towards the ground but behind you
  3. Place your hands on your back or on the floor for support.


Child pose (Shishuasana): This pose is the best for calming the back stretch and also calms the nervous system and relieves tension from the mind.

To do this pose:

  1. Fold your torso over the legs with extended arms
  2. Rest your head on the ground
  3. Breathe deeply while you are practicing this asana.


Supine spinal twist(Supta Matsyendrasana): In general, twists helps to release tension, reduce back pain, and helps in lowering blood pressure hence this yoga is effective for sleep issues.

To do this pose:

  1. Lie down on your back
  2. Bring the right knee into your chest and across your left
  3. Extend the right arm our and gaze towards your right
  4. Repeat the same procedure on the other side and do not forget to breathe.


While you practice these yogas make sure to have a peaceful environment. Yoga is known for its natural healing process and one can get rid of insomnia through yoga without any side effects. If you are facing a sleep disorder and want to learn yoga join Sri Krishna wellness yoga center. A yoga school in Bangalore that provides you a calm and quiet environment to relax. Located amidst the greenery our yoga classes in Bangalore provide the best yoga training. With dedicated professional yoga teachers, our yoga training in Bangalore will help you to train your mind in a way that in turn helps you to improve your sleep quality.


Share This

Ms. Mimi Partha Sarathy

Founder, Managing Trustee and Sr. Yoga Teacher Sri Krishna Wellness Yoga Centre

Bengaluru, Karnataka, India