Video:Yoga for Insomniawith Barbara Alvarez
Watch as a certified yoga instructor guides you through a series of yoga moves to help with insomnia.See Transcript
Transcript:Yoga for InsomniaHi, I'm Barbara Alvarez for about.com. Today I will guide you through a series to help with your insomnia.
Yoga for Sleep Pose 1: Cat CowWe'll begin with Cat Cow undulations to warm up the spine. Bring the hands directly underneath the shoulders and the knees directly underneath the hips. As you inhale, look up, and as you exhale, curve the spine. Draw the belly button into the spine. Keep moving with the breath a few times, inhaling looking up, broadening the shoulders, and exhaling, spreading the shoulder blades, curving the spine. Move with the breath, the inhale takes you up, and the exhale takes you down. Just a few more times. Next time you round the spine, come back to neutral spine.
Yoga for Sleep Pose 2: Downward DogTuck the toes, and lift the hips up, coming into downward dog. If downward dog is not accessible to you, you can modify it, and do an extended puppy. Keep the hips in line with your knees, and walk your hands out in front of you. Lower the forehead to the mat.
Yoga for Sleep Pose 3: Forward FoldWalk your feet towards your hands, and come into Uttanasana, or forward fold. Take a look at your feet and make sure that they're parallel. If your hamstrings are tight, bend your knees. Bend them enough so that you can rest your front body on your thighs.
Yoga for Sleep Pose 4: Big ToesFrom Uttanasana moving into Padangustasana or big toes pose, make peace fingers and wrap them around your big toes. Firmly press the toes in your fingers as you inhale and come half-way up. Ensure that the neck is inline with your spine, and as you exhale, fold forward, bringing the crown of the head closer to the mat. Release the hands, place the hands flat on the mat, and walk your feet back to downward dog.
Yoga for Sleep Pose 5: Corpse PoseLast pose is Savasana, or corpse pose. Lie down on your mat, with the hands facing up, relax the feet, relax the muscles and the entire body, and close your eyes.
To help your insomnia, practice this series daily. And to learn more, visit us on the Web at About.com.
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