HealthFitnessAsana 46: 5 Yoga Poses To Treat Insomnia

Asana 46: 5 Yoga Poses To Treat Insomnia

Insomnia or being unable to sleep can happen due to various factors. Apart from stress which is one of the leading causes behind insomnia, there may be other underlying health conditions that manifest through this symptom. It is only obvious that the inability to sleep causes further stress. A tormenting situation indeed! Rather than depending on sleeping pills as the first course of treatment, you can consider yoga as a natural process of healing. 

The Channel 46 has collaborated with Nikita Agrawal, the Founder of Isira Yoga, who advises you on 5 yoga asanas that can be helpful if you have insomnia. 

1. Marjarasana (Cat Pose)

Instructions to reach the pose

  • Come onto all your fours with your knees hip distance apart
  • Bring your hips over your knees
  • Push your toes into the mat
  • Inhale and tuck your tailbone and round your back
  • Draw your navel towards your spine 
  • Lower your head and bring chin to chest
  • Hope for a few breaths and repeat a few times

Read: 5 Yoga Poses To Get Rid Of Those Love Handles

2. Viparita Karani Asana (Legs Up The Wall)

Instructions to reach the pose

  • Lie down with your legs resting on a wall
  • Place your arms as comfortable
  • This simple inverted posture helps with circulation and releases stiff neck and fatigue

3. Supta Matsyendrasana (Supine Twist)

Instructions to reach the pose

  • Lie on your back
  • Bring your knees close to your chest
  • Extend both arms out
  • Let both knees drop to one side, stacking the knee on top of the other
  • Both shoulders on the mat
  • Repeat on the other side


  • Knee, hip or back injury

4. Balasana (Child’s Pose)

Instructions to reach the pose

  • Sit in vajrasana with your knees apart and place your hips on your heels
  • Slowly lean forward and bring your forehead to the ground
  • Extend your arms forward and place your palms on the ground with fingers pointed in front
  • Belly should rest between the thighs
  • Relax your jaws and breathe comfortably in the posture


  • Knee injury
  • Avoid during pregnancy

Read: 5 Yoga Asanas For Knee Pain

5. Setu Bandhasana (Bridge Pose)

Instructions to reach the pose

  1. Lie down on your back, bend both knees (knees facing the ceiling and hip-width apart)
  2. Move the feet closer to the buttocks and press the feet into the floor.
  3. Inhale and lift the hips up.
  4. Press down into the arms and shoulders to lift the chest up.
  5. For advanced practice take the hips up higher


  • Avoid if neck, back, or shoulder injury

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