Personal Practice · Poses · yoga

Bedtime yoga practice

Insomnia blows. I wish there was a more eloquent way to say this but it is the truth. I have suffered with insomnia my whole life. Once I started practicing yoga, I found that these 25 poses really helped. Thanks to the help of a wonderful book 101 Best Yoga Poses, I am able to not only share the poses, but the benefits with who ever is reading this blog!

Rx is medical benefits.

  1. Body Point 12
    • Physical: Releases back; strengthens hips, thighs and ankles
    • Mental: Calms mind
    • RX: Indigestion
  2. Cobbler’s (Modified)
    • Physical: Opens inner hips, inner thighs; strengthens core and back
    • Mental: Emotional release
    • RX: Reproductive health
  3. Cross-Legged Sit and Stretch
    • Physical: Opens hips, thigh abductor muscles, lower back and shoulders
    • Mental: Centres
    • RX: Meditation pose
  4. Double Pigeon
    • Physical: Stretches the outer hips, hamstrings, quadriceps and lower back
    • Mental: Meditative, humbling
    • RX: Low back pain, knee pain (only practice this pose if it does not hurt the knees)
  5. Hero (Modified)
    • Physical: Opens ankles, hips, tops of feet
    • Mental: Empowering yet medative
    • RX: Relieves knee pain if practiced without pain
  6. Legs up the wall
    • Physical: Helps venous return, releases lower back and sacrum
    • Mental: Quiets and clears the mind, calming
    • RX: Tired legs and feet, vein trouble, lower back discomfort
  7. Plow Pose
    • Physical: Opens the neck, back, shoulders and hamstrings
    • Mental: Calming
    • RX: Insomnia
  8. Reclined Twist
    • Physical: Opens the neck, back, shoulders and hamstrings
    • Mental: Calming
    • RX: Insomnia
  9. Seated Half Twist
    • Physical: Opens outer hips
    • Mental: Helps us move through change in our lives
    • RX: Digestive problems (constipation, diarrhea, gas)
  10. Windshield Wiper
    • Physical: Stretches the neck, back, shoulders, glutes and outer thigh
    • Mental: Relieves stress, grounding
    • RX: Insomnia, lower back pain
  11. Cobbler’s
    • Physical: Opens inner hips, inner thighs; strengthens core and back
    • Mental: Hip openers release unconscious or pent-up emotions stored in that area
    • RX: Reproductive health
  12. Corpse
    • Physical: Total-body rest and recovery
    • Mental: Relaxation
    • RX: Relieves stress and anxiety; aids sleep
  13. Happy Baby
    • Physical: Releases lower back and sacrum; opens hips, inner thighs and groins
    • Mental: Releases tension
    • RX: Lower back pain
  14. Lying Big Toe Hold
    • Physical: Stretches hamstrings; opens legs and hip joints; releases lower back.
    • Mental: Patience
    • RX: Tight hamstrings
  15. Seated Head to Knee
    • Physical: Opens back of the body, strengthens thighs and abs; opens hips
    • Mental: Relieves stress
    • RX: High blood pressure
  16. Cow Face
    • Physical: Opens shoulders and chest; stimulates nerves at base of spine stretches hips and ankles
    • Mental: Calming
    • RX: Hunched shoulders
  17. Double Leg Forward Stretch
    • Physical: Stretches the back side of the body (back, glutes and hamstrings)
    • Mental: Calming, cooling
    • RX: Release
  18. Knees to Chest
    • Physical: Stretches lower back and sacrum; massages inner organs
    • Mental: Calming
    • RX: Relieves a stomach ache
  19. Rabbit
    • Physical: Relieves head, neck and back pain; lengthens spine and stretches back, arms and shoulders; maintains mobility and elasticity of spine and back muscles; improves digestion
    • Mental: Aids Sleep
    • RX: Ultimate spinal tension tamer
  20. Child’s
    • Physical: Stretches lower back; opens hips
    • Mental: Calming, cooling, introspective
    • RX: Relieves lower back pain
  21. Double Leg Forward Stretch
    • Physical: Stretches the back side of the body (back, glutes and hamstrings)
    • Mental: Calming, cooling
    • RX: Release
  22. Frog
    • Physical: Opens hips
    • Mental: Release
    • RX: Ease tension
  23. Hero
    • Physical: Opens ankles, hips, tops of feet
    • Mental: Empowering yet meditative
    • RX: Relieves knee pain if practiced without pain
  24. Reclined Cobbler
    • Physical: Opens hips, inner thighs and chest
    • Mental: Relieves tension
    • RX: Tight groin
  25. Shoulder Stand:
    • Physical: Strengthens upper back, shoulders, abs, neck and arms; opens shoulders and upper back
    • Mental: Calming
    • RX: Thyroid conditions, headaches, insomnia and stress

That was way more information than I thought it was… But it is still worth trying! It isn’t too important which order you do these poses in, just make sure you do them on both sides, other wise you wont feel the benefits. I generally hold the pose for about 5-10 breaths. Hope this helps!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s