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 Dell'Anno E-RYT 500, Certified Yoga for Scoliosis Trainer Owner EssentialYoga Studio. Roberta has been practicing yoga since 1988 and teaching yoga since 2004. She has studied extensively under master yoga teachers Patricia Walden, Zoë Stewart, Sri Arun H.S., Elise Browning Miller, and others. She completed a two year Iyengar Yoga Teacher Training program with Sr. Iyengar Teacher, Peentz Dubble in June 2017. Roberta has studied yoga at the Ramamani Iyengar Yoga Memorial Institute in Pune, India during June 2011, February 2014, attended Abhijata's 2-week intensive in Pune, India, December 2016 and BKS Iyengar's Centenary 10-day intensive taught by Prashantji & Geetaji, December 2018. She completed training and certification with Elise Browning Miller as a 'Yoga for Scoliosis' instructor in 2014, completed a 500 hour Hatha Yoga Certification program with AURA Wellness Center in 2005 and is registered with Yoga Alliance as an E-RYT 500. She has been a Certified Meditation Teacher since June 2007 and an Usui Reiki Practitioner since 1989. The studio provides individual & specialized privates, semi-privates, group private sessions, and yoga workshops. Roberta conducts local and out of town workshops. She specializes in yoga for scoliosis and back care. She uses props to help students and teachers of all levels transform their backbends, twists, standing and seated postures, as well as inversions like sarvangasana (shoulderstand). She also works with individuals who have physical challenges, specifically individuals with Multiple Sclerosis, CMT, Parkinson's Disease, scoliosis, and amputees in private, semi-private and group sessions.​​​
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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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