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Yoga for Better Sleep

A new study indicates that yoga can help to improve sleep among people suffering from chronic insomnia. Researchers at Harvard Medical School investigated how a daily yoga practice might affect sleep for people with insomnia and found broad improvements to measurements of sleep quality and quantity…

… Twenty people completed the eight-week evaluation, and researchers analyzed the information in their sleep diaries to evaluate the influence of yoga on the disrupted sleep of chronic insomnia. They found improvements to several aspects of sleep, including:

Sleep efficiency

Total sleep time

Total wake time

Sleep onset latency (the amount of time it takes to fall asleep)

Wake time after sleep onset

Insomnia is the most common sleep disorder with 10 to 15 percent of the U.S. population suffering from the illness. It is associated with high blood pressure and other cardiovascular disorders. Research also indicates that lack of sleep can have negative effects on cognition and brain functions.

Whether or not you are affected by insomnia or a mild sleep disorder, we recommend adding the following yoga poses into your daily fitness routine to help maintain a good sleep pattern.

Downward-Facing Dog (Adho mukha śvānāsana) to Upward-Facing Dog (Urdhvamukha shvanasana)


Start with downward-facing dog, let the support take full weight of your head. Hold for a minute or two, then briefly round your back into upward facing dog. Repeat two times before moving into the cat-cow pose.

Cat pose (Marjariasana) to Cow Pose (Bitilasana)


Cat-cow is an easy, gentle way to warm up the spine. Slowly alternate between cat pose and cow pose for about 10 repetitions. Then bend your knees into Child’s Pose.

Child’s Pose

childs pose

End the repetitions in Child’s Pose to reset your body and calm your mind. Take a couple breaths here before sitting up to bow to yourself and thanking yourself for taking the time to give love to your mind and body today.



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