Hour 124 Yoga Therapy – Sleep Disorders: Practical Techniques
Yoga Therapy for Sleep Disorders – Practical Techniques
Sleep is the natural restoration process of the body, repair, and renewal. Sleep disorders, from insomnia and restlessness during sleep to sleep apnea and quality of sleep, however, have become more prevalent in our current overstimulated way of life. From the yogic perspective, disrupted sleep is an indication of unbalanced prana, hyperactive manomaya kosha (mind layer), and decoupled connection with the anandamaya kosha (bliss layer).
Yoga therapy is a non-invasive, holistic approach to the treatment of sleep disorders. Yoga therapy assists the nervous system in down-regulating, promotes parasympathetic activation, and progressively conditions the mind-body complex to transition into a restful state. A tailored protocol includes gentle movement, breath regulation, relaxation, and mindfulness.
Asanas that are Recommended for Sleep Regulation
Supta Baddha Konasana (Reclining Bound Angle Pose)
Significance: Opens the hips and chest, heart chakra stimulates, and profoundly relaxes the lower body.
Modifications: Use bolsters under each thigh and support under the spine for additional comfort.
Jathara Parivartanasana (Supine Spinal Twist)
Importance: Releases tension in the spine, massages abdominal organs, and soothes the mind.
Modifications: Support a cushion or blanket under the knees for individuals with tight hips or lower back pain.
Viparita Karani (Legs Up the Wall Pose)
Importance: Can be used as a gentle inversion to decrease fatigue, ease leg tension, and tell the body to relax.
Modifications: Place folded blankets under the pelvis for support and lift the hips slightly.
Supported Balasana (Child’s Pose with Props)
Importance: Roots mental energy and calms the nervous system.
Modifications: Place the forehead on a bolster or cushion, and spread the knees for greater comfort.
Savasana with Yoga Nidra
Significance: This is the most significant posture in sleep therapy. Yoga Nidra, or yogic sleep, methodically leads the client to a profound state of conscious rest.
Modifications: Place a pillow under the knees and a light blanket to add comfort and warmth.
Breathwork and Pratyahara (Turning Inward)
Breathing techniques need to be slow, subtle, and soft. Essential pranayama techniques are:
Chandra Bhedana (Breathing through the Left Nostril): Awakens cooling, soothing energy and is ideally practiced before sleep.
Nadi Shodhana (Alternate Nostril Breathing): Balances and calms mental restlessness.
Ujjayi Breathing: When performed softly, grounds awareness and diminishes brain activity.
Combining breathwork with pratyahara practices such as candle-gazing (Trataka), soft mantra chanting (e.g., Om Shanti), or body scan meditations can enhance the impact and lead to a meditative entry into sleep.
Developing a Pragmatic Protocol
A typical yoga therapy session for sleep disturbances should take place in the evening or just before bed, in a quiet, dark room. The regimen can be:
10–15 minutes of restorative asanas
5–10 minutes of soothing pranayama
20 minutes of Yoga Nidra or guided meditation
Skip stimulating asanas or rapid breathing maneuvers near sleep time.
Instruct clients to create a bedtime routine: shutting off screens ahead of time, reducing lights, completing a brief breathing exercise, and reclining in Savasana to tell the body that it’s time to sleep.
Final Reflection
Sleep is a spiritual reboot, not only for the body, but for the mind. Yoga therapy doesn’t push sleep from outside in—it conditions the inside in such a way that deep rest occurs naturally. Gradually, the nervous system uncoils, the mind settles, and sleep comes back—deep, natural, and restorative.