Chaturanga Dandasana (Low Plank Pose)
The Sanskrit name is derived from Chatur (चतुर) meaning four, Anga (अङ्ग) meaning limb, Danda (दण्डा)…
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Yoga poses for sleeplessness are gentle postures that calm the mind and help the body wind down. They do not cure insomnia. This page lists safe poses by level, sleep tips and when to see a GP.
Understanding the Category
What Are Sleeplessness?
Sleeplessness, or insomnia, means trouble falling or staying asleep. Stress is a common cause. Yoga does not cure it. Slow poses may calm the nervous system and make a bedtime routine easier.These poses fall into three groups:Rest: Savasana and Balasana let the body fully release.Fold: Paschimottanasana and Janusirsasana quiet the mind.Restore: Viparita Karani and Setubandhasana ease tired legs and back.Practice in the evening. Keep every move slow and gentle.
Why Practice
Benefits of Sleeplessness
Calm Mind
Slow poses quiet racing thoughts. A calm mind eases into sleep.
Stress Relief
Quiet breathing lowers tension. Less stress supports better rest.
Muscle Release
Soft folds ease a tight back and hips. Loose muscles rest more easily.
Sleep Routine
A set routine tells the body it is bedtime. Habits support steady sleep.
Slower Breath
Long breaths settle the nervous system. Easy breathing signals rest.
Tired Legs
Restful poses ease heavy legs. Comfort helps you settle.
Suitability
Who Should Practice?
- Adults with stress related sleep trouble
- People who feel tense at bedtime
- Those who want a calm evening routine
- Beginners who want simple, low risk poses
- Anyone who wakes with a tight back
Contraindications
Who Should Avoid Sleeplessness?
- Sleep trouble that lasts for months: see a GP
- Loud snoring or pauses in breathing: see a doctor
- Low mood or anxiety that affects daily life: get help
- Sleep trouble from medicines: ask a doctor first
- Pregnancy without a qualified teacher
- Strong inversions such as Headstand and Shoulderstand
- Vigorous poses and forceful breathing before bed
- Neck or back pain in Legs-Up-the-Wall or Bridge
By Level
Beginner Sleeplessness
- Savasana (Corpse Pose) Rests the body and slows the breath
- Balasana (Child's Pose) A calm fold that settles the mind
- Sukhasana (Easy Pose) A simple seat for slow, easy breathing
- Hastapadasana (Hand to Foot Pose) A hanging fold that releases the neck
By Level
Intermediate Sleeplessness
- Viparita Karani (Legs-Up-the-Wall Pose) A restful pose that eases tired legs
- Janusirsasana (Head to Knee Pose) A calm fold that quiets the mind
- Paschimottanasana (Seated Forward Bend) A slow fold that soothes the nerves
- Setubandhasana (Bridge Pose) Opens the chest and eases the back
By Level
Advanced Sleeplessness
- Supta Padangusthasana (Reclining Big Toe Pose) Releases the hips and hamstrings in bed
- Matsyendrasana (Lord of the Fishes Pose) A slow twist that releases the back
- Padmasana (Lotus Pose) A still seat for deep, quiet breathing
- Natarajasana (Lord of the Dance Pose) Builds balance and steady focus by day
Anatomy
Muscles Worked
🧍
Back
Erector spinae, multifidus
🧣
Neck and Shoulders
Trapezius, levator scapulae
🌀
Hips
Gluteus maximus, hip flexors
🦵
Legs
Hamstrings, calves, quadriceps
🔥
Core
Rectus abdominis, obliques
🌬️
Breathing Muscles
Diaphragm, intercostals
Practice Tips
Tips for Safe Practice
- ✓Practice 30 to 60 minutes before bed.
- ✓Dim the lights and put screens away.
- ✓Hold each pose for 30 to 60 seconds.
- ✓Breathe slowly, with a longer exhale.
- ✓Go to bed and wake at the same times.
- ✓Avoid caffeine, alcohol and nicotine late in the day.
- ✓Stop if you feel pain or strain.
Common Questions
Frequently Asked Questions
Can yoga help with sleeplessness?
Yoga does not cure insomnia. Gentle poses and slow breathing may calm the nervous system and ease stress. Use them with good sleep habits and medical advice.
Which poses are best before bed?
Savasana, Balasana, Paschimottanasana and Viparita Karani are calm options. Hold each for 30 to 60 seconds and breathe slowly.
When should I practice?
Practice 30 to 60 minutes before bed in a dim, quiet room. Avoid vigorous poses late in the evening. Keep the same routine each night.
Which poses should I avoid?
Avoid strong inversions such as Headstand and Shoulderstand, and vigorous poses before bed. They can raise alertness. Forceful breathing is also best skipped.
What else helps me sleep?
Keep a regular sleep time, a dark quiet room and a wind down hour. Avoid caffeine, alcohol, nicotine and screens late in the day. Exercise earlier in the day.
When should I see a GP?
See a GP if sleep problems last for months or make daily life hard. Go sooner for loud snoring, pauses in breathing or low mood. A GP can look for causes and suggest therapy.