Yoga Sequence Builder for Yoga Teachers

Yoga for Insomnia: Therapeutic Yoga Sequence - Yoga for Sleep Disorder

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga for Insomnia: Therapeutic Yoga Sequence - Yoga for Sleep Disorder: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose (Tadasana)
    A. Stand at the center of the mat in Tadasana (Mountain Pose), taking a few rounds of breathing to relax the body while connecting to the breathing.
  • Standing Backbend Pose (Anuvittasana)
    A. From Tadasana, placing the palms on the hips while bending the elbows, inhale and take the torso in a backbend.

    B. Stretch the chest, shoulders, and neck in a backbend.

    C. Don't go beyond your comfort level, as this is just to open the chest and the backward movement of the torso helps to reduce the tensions that accumulate at the belly and the lower back through the day.

    D. Remain in this stretch for about 4 breaths, going deep with the breathing.
  • Upward Forward Fold Block (Ardha Uttanasana Block)
    A. As a counter movement from Standing Backbend Pose, release and come to Upward Forward Fold using blocks.

    B. Exhale and come forward in the bend.

    C. This pose will again help in using the stretch at the base of the spine and the hips to allow for easy flow of prana (energy) while opening the blocks.

    D. Remain for about 6 breaths going deep with the breathing and the stretch at the arms, shoulders and the lower back.
  • Garland Pose (Malasana)
    A. From Upward Forward Fold variation, sit down on your feet in Garland Pose.

    B. Push the belly in and press the thighs close to your chest - reducing the tightness around the tummy and the belly.

    C. Reducing unwanted gas around the various joints and the belly will also help with good sleep.

    D. Stay for about 4 breaths, closing the eyes and moving into awareness of the belly moving and pressing against the inner thighs.
  • Camel Pose Variation 1 (Ustrasana Variation 1)
    A. From Garland Pose (Malasana), come to sit on the knee and the shins.

    B. Inhale and take the torso in a backbend in Camel Pose Variation.

    C. Counter poses involving forward beds, backbends helps to open the various muscles all around the spine that further helps to reduce the blockages.

    D. Reducing the blockages helps for easy flow of oxygen in the blood and build energy reducing stress.

    E. Stay here for about 3 breaths, making sure the stretch is at your comfort level. Don't over do any stretch.
  • Rabbit Pose (Sasangasana)
    A. From Camel Pose Variation, inhale and release.

    B. Inhale and bring the torso in a forward bend in Rabbit Pose (Sasangasana), holding the heels with the hands and bringing the head close to the knees.

    C. A great pose for those who are comfortable with the neck being squeezed.

    D. Stay here for about 4 breaths, not going beyond your comfort level. This pose helps to bring in fresh blood to the head and the face, reducing any tensions around the neck.

    E. When the brain gets the reverse flow of blood, it could be beneficial for clearing the mind and reducing stress.

    F. And when stress is reduced the body and mind connect to relax. Relaxation helps to reduce insomnia.
  • Puppy Dog Pose (Uttana Shishosana)
    A. From Rabbit Pose, release and bring the arms stretched out on the floor and place the hips up while resting the chin and the face on the floor.

    B. Stay here in Puppy Dog Pose (Uttana Shishosana) feeling the stretch around the chest, shoulders, and neck.

    C. Remain here for about 6 breaths, going slow with the breathing.
  • Urdhva Mukha Pasasana Variation Raised Hand (Urdhva Mukha Pasasana Variation Raised Hand)
    A. Release from Puppy Dog Pose and take the left hand towards the right twisting the shoulders and the neck in Urdhva Mukha Pasasana.

    B. Stay in this twist for about 4 breaths. A great way to release the tensions around the chest and the shoulders while twist help to improve breathing too.

    C. Make efforts to feel the stretch and with deep breathing expand the chest and the rib cage which is a good way to reduce insomnia.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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