Yin yoga sequence for insomnia
- Child’s Pose: Kneel on the ground with your toes touching and your knees wide. Fold forward and rest your forehead on the ground. Place a pillow or bolster under your belly for support. Stay in this pose for 3-5 minutes, focusing on your breath and releasing any tension.
- Sphinx Pose: Lie on your stomach and place your forearms on the ground, elbows directly under your shoulders. Press into your forearms and lift your chest off the ground. Stay in this pose for 2-3 minutes, focusing on your breath and releasing any tension in your spine.
- Dragonfly Pose: Sit with your legs straight out in front of you and spread them wide. Fold forward, allowing your forehead to rest on a prop or the ground. Stay in this pose for 3-5 minutes, focusing on your breath and releasing any tension in your inner thighs and hips.
- Reclining Butterfly Pose: Lie on your back with the soles of your feet together and your knees wide. Place a pillow or folded blanket under your knees for support. Stay in this pose for 3-5 minutes, focusing on your breath and releasing any tension in your hips and inner thighs.
- Supported Shoulderstand: Lie on your back with a pillow or folded blanket under your shoulders. Lift your legs up towards the ceiling and support your lower back with your hands. Stay in this pose for 3-5 minutes, focusing on your breath and releasing any tension in your neck and shoulders.
- Savasana: Lie on your back with your arms by your sides and your palms facing up. Allow your body to completely relax and release any tension. Stay in this pose for 5-10 minutes, focusing on your breath and allowing yourself to completely let go.
Remember to breathe deeply and listen to your body. These Yin yoga poses can help calm the mind and promote relaxation, which can be helpful for those struggling with insomnia. If any pose causes discomfort, come out of the pose and rest in a comfortable position.