sleeping yoga poses
I am really confused about something with sleeping yoga poses. I started doing yoga for relaxation, and I heard that sleeping yoga poses can really help with insomnia. A few nights ago, I tried the child’s pose and honestly, I thought I was gonna fall asleep right there on the mat! Then I attempted savasana, but I just couldn’t get comfortable. My back kept hurting and I ended up tossing and turning. I don’t know if I’m doing it wrong or if I need to adjust my mat or something, but I really want to get the full benefit from the sleeping yoga poses. It’s like every time I close my eyes, my mind races about all the things I didn’t do today, and even trying the sleeping yoga poses doesn’t quiet it down. I read somewhere that breathing techniques during these sleeping yoga poses might help, but I can't seem to remember them when I'm actually doing it! Are there any specific sleeping yoga poses that you all recommend for someone who struggles with constant thoughts? Or maybe even tips on how to effectively focus on these sleeping yoga poses? Ugh, I just want to sleep without my brain going a mile a minute! What am I missing?
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Doctors' responses
Sleeping yoga poses can be an excellent way to prepare the mind and body for restful sleep, particularly if you’re wrestling with a restless mind. The child’s pose is indeed soothing and can help release tension, making it easier to fall asleep, so it’s great that you already had a positive experience with that one. Savasana, despite being called the “corpse pose,” can be challenging when your mind is active. A more comfortable experience might involve using props like a cushion or a folded towel under your knees, which can ease pressure on your lower back. If back pain persists, consider reclining bound angle pose or legs-up-the-wall pose, both are restorative and can help in grounding your thoughts. Breathing is absolutely a critical part of calming the mind during these poses. The 4-7-8 breathing technique is potent: breathe in through your nose for four counts, hold your breath for seven, and exhale slowly through your mouth for eight. Practicing this a few times while in a relaxed pose can significantly quiet mental chatter. Guided meditation or focusing on breath count can also be beneficial in preventing the mind from wandering. While these practices are helpful, if insomnia and racing thoughts persist significantly interfere with your quality of life, it’s advisable to discuss with your healthcare provider. They can evaluate to rule out any underlying conditions that may need addressing. Consistency is key in practice — so keep experimenting with different poses and breathing techniques to see what works best for your unique situation. Remember, the goal is to ease into these poses without pressure because the more you stress about it, the less effective it’ll be.
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