Insomnia

Insomnia is a sleep disorder that is characterized by difficulty falling asleep, staying asleep, waking too early, and/or feeling tired upon waking. Acute insomnia (lasting from one night to a few weeks) is the most common and is usually caused by stress, hormonal changes, and/or emotional problems. Fortunately, the stress reducing, calming and natural balancing effects of yoga make it a perfect remedy for mild and acute insomnia, and along with good sleep habits insomnia can often be prevented or quickly cured.

Yoga Postures
A gentle practice of calming yoga poses will be generally effective to reduce stress and balance the body's systems to promote good sleep.

Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.

Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.

Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.

Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.

Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.

Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.

Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.

Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.

Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.

Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.

Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.

Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.

Pranayama
Use Dirga and Nadi Sodhana Pranayamas to reduce stress and to induce a feeling of calm and well-being.

Meditation
Meditation reduces stress, calms the mind, and removes negative thought patterns. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Inner Peace Meditation.