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Calming Insomnia Sequence

A sequence to help calm the mind and body for those suffering from insomnia.

Contents

Introduction

Insomnia can have various causes, and it would be best to have a sense of what is behind the sleeplessness. It could be jet lag repercussions (see jet lag sequence), it could be menopause, or it could be overwork and overstimulation, to name a few possibilities.

In general all of the above would indicate an imbalance in our nervous system, an inability to switch off, and disruptive overstimulation.

The sequence below aims to calm the nervous system and the adrenal glands to help calm the overactivity of the brain. It can be done in the evening if possible, with light food afterwards before bed. Repeat for several days in a row.

Equipment required

  • 1 x mat
  • 2 x blocks
  • 1 x belt
  • 4 x blankets
  • 1 x chair
  • 1 bolster (if available)

View sequence

Supta Baddhakonasana
Supta Baddhakonasana
5 minutes

Over a bolster or folded blankets, with a belt for the thighs. Head support a little higher than usual - enough to make the face and eyes quiet.

Simple Cross Legs Forward
Simple Cross Legs Forward
2 minutes each side

Head resting on bolster or blankets, elbows bent with hands on support, wide.

Adho Mukha Svanasana
Adho Mukha Svanasana
2 minutes

Palms on floor, index finger and thumb to wall, head supported.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
1-2 minutes

Head to floor, or to support.

Salamba Sirsasana Wall Support
Salamba Sirsasana Wall Support
5-7 minutes

Straight, support against wall if required.

Dvi Pada Viparita Dandasana Over Chair – Hands to Chair Back
Dvi Pada Viparita Dandasana Over Chair – Hands to Chair Back
3-5 minutes

Over chair or cross bolsters, with crown of head supported.

Virasana Forward
Virasana Forward
2-3 minutes

Focus on abdomen and front chest.

Halasana
Halasana
5-7 minutes

Hold with feet or whole thigh supported, make sure of adequate height under shoulders. Check that kidney area is going up, face and eyes soft.

Viparita Karani
Viparita Karani
7-12 minutes

Over bolster or blanket support, enough height under head and neck to keep face and throat quiet. Here the exhalation should feel soft and free, without effort.

Simple Cross Legs Forward
Simple Cross Legs Forward
2 minutes each side

Forehead and arms up on support, with buttocks raised as needed for forward extension of spine. Place buttocks on height if forward extension is difficult or restricted.

Janu Sirsasana
Janu Sirsasana
2 minutes each side

With support for forehead and arms up on support, buttocks raised as needed for forward extension of spine.

Triangmukhaikapada Paschimottanasana
Triangmukhaikapada Paschimottanasana
2 minutes each side

With support for forehead and arms up on support, buttocks raised as needed for forward extension of spine.

Paschimottanasana
Paschimottanasana
2-3 minutes

Feet apart. With support for forehead and arms up on support, buttocks raised as needed for forward extension of spine.

Simple Cross Legs Twist
Simple Cross Legs Twist
3-4 breaths each side

Opposite hand to knee.

Savasana
Savasana
5-15 minutes

Perform either flat or with support under knees, with eye cover. Breathe normally with gradually longer exhalations, and then Savasana breath becoming quiet and soft.