Adore Yoga Blog

I'm writing this straight after putting my small children to bed and it's no exaggeration to say that they're fast asleep as soon as their heads touch the pillow. What's their secret?!

One of the most common symptoms that students present with at my Yoga Therapy practice is insomnia. Often, yoga is the last resort after days, weeks and even years of interrupted sleep which leaves people feeling exhausted, grouchy and exasperated. So, can yoga help? The answer is an emphatic YES.

Firstly, I recommend the usual lifestyle changes - exercise for 30 minutes every day, no caffeine (not even in the morning), no TV, computers or other electronic media after 7pm, a light meal before 7.30pm and lights out by 10pm. But most people have heard all this before and they still can't seem to fall, or stay, asleep.

A simple 15 minute yoga routine before bed can and does make a huge difference to the quality of your sleep. It's important to practice consistently, doing the routine every night for at least 2 weeks. However, once you're into the rhythm of the practice, it becomes second nature and you'll start to notice real changes.

1. Viparita Karani (Legs up the wall pose)

Sit sideways on the floor against a wall, right hip touching the wall. Slowly swing the legs up against the wall, bringing your head and shoulders gently down on to the floor. The torso is perpendicular to the wall with the sitting bones close to the wall. Extend the legs straight up the wall and gently press the lower back into the floor. Bring the arms by the sides, palms facing towards the ceiling. You can also do this pose with a bolster under your hips (see illustration). Close your eyes and rest here for 5 minutes. To come out of the pose, bend your knees into your chest and roll over onto your right side.

2. Abdominal Breathing

Lie on your back (on the floor, not the bed) with a carefully folded blanket under your head and a bolster under your knees. Place your palms on your lower abdomen. As you inhale, breath into your palms and feel your hands rise as the belly rises with the incoming breath. On the exhale, simply relax and allow the hands to gently fall as the belly drops with the exhale. Repeat 12 times.

3. Om Shanti, Shanti, Shanti

If you feel uncomfortable chanting (or might disturb someone close by!) you can always chant mentally. Chanting is a particularly soothing practise and can be very helpful in managing sleeping problems. The word 'Shanti' means Peace and is a lovely, calming and relaxing (as well as very simple) chant that you can use as part of your bedtime routine. Sit comfortably on the floor or in a chair and repeat "Om, Shanti, Shanti, Shanti". Do this 12 times. Listen here.

After practising these three simple techniques, quietly get ready for bed and turn the light out straight away without reading or doing any last-minute chores. There are a number of yoga techniques that can help you get a good night's sleep, so please let us know if you'd like some further tips or if you would like a practise tailor made for your requirements. Meanwhile, sweet dreams!

Nikola Ellis