The following asanas are very beneficial for insomnia. You don’t have to practice all of them, but you do have to practice them in sequence. For example, you wouldn’t practice shoulderstand before headstand. Try to practice as much of the sequence you have time for – before bed each night. Once the insomnia is under control, you can practice the sequence less often, 1 or 2x per week.

1. Uttanasana (standing forward bend)
2. Prasarita Padottanasana (wide-legged standing forward bend)
3. Adho Mukha Svanasana (downward facing dog)
4. Adho Mukha Virasana (child pose)
5. Paschimottanasana (seated forward bend)
6. Janu Sirsasana (knee to head pose)
7. Adho Mukha Paschimottanasana
8. Supta baddha Konasana (reclined cobblers pose)
9. Supta Virasana (reclined hero’s pose)
10. Salamba Sirsasana (headstand)
11. Salamba Sarvangasana (shoulderstand)
12. Halasana (plow pose)
13. Setu bandha Sarvangasana (bridge pose)
14.Swastikasana (simple crosslegged pose)
15. Viparita Karani (legs up on the wall pose)
16. Savasana (corpse pose)

About EssentialYoga Studio

Roberta has been practicing yoga since 1988 and has been teaching yoga since 1994. She has trained under master yoga teachers Swami Padmananda, Patricia Walden, Manouso Manos, Father Joe Pereira, Zoë Stewart, Karin Stephan, Liz Owen and others. She continues to study with her Iyengar teachers, Patricia Walden and Peentz Dubble. Roberta has studied yoga at the Ramamani Iyengar Yoga Memorial Institute in Pune, India during June 2011, February 2014 and attended Abhijata's intensive in Pune, India December 2016. Roberta is currently enrolled in Peentz Dubble's two year Iyengar Yoga Teacher Training Program. Additionally, Roberta completed training and certification with Elise Browning Miller as 'Yoga for Scoliosis' instructor. She completed a 500 hour Hatha Yoga Certification program with AURA Wellness Center and is registered with Yoga Alliance as an E-RYT 500. She has been a Certified Meditation Teacher since June 2007 and has been an Usui Reiki Practitioner since 1989. Roberta's Personal Practice Philosophy: Health issues have changed and deepened my practice. You will see many photos of me using a variety of props. On days I don't feel well, instead of saying, "I can't practice today", Iyengar Yoga has taught me to say, "How can I practice today".
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  1. fahrusha says:

    I can do all these postures but headstand. Can I leave it out or should I stop with the one before it? Thanks.

  2. Diane Beverley says:

    What is # 7?

  3. María Doria says:

    Than a los, but which is adho mukha paschimottanasana

    • It is supported variation of paschimottanasana – seated with the buttocks on a chair and folding the body forward toward the feet. Usually done with a bolster to support the front of the body. I will send you a photo.
      Om shanti,

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