Viparita Karani for Better SleepYoga for Insomnia during Pregnancy

Insomnia in pregnancy is really frustrating. You’re exhausted anyway and then on top of that you can’t sleep! It’s like a double-whammy! If it’s your first pregnancy, you’re worried about working the next day. If it’s not your first pregnancy, you’re worried about working and/or taking care of the other child or children!

One strategy for insomnia in pregnancy I taught when I was teaching prenatal yoga classes in Broward County and South Florida is to rest the body. That doesn’t mean you’re sleeping, but you ARE resting.

We do several poses to rest the body. One of them is Child’s Pose / Balasana (the sanskrit name). It’s also great for your lower back, particularly if you can have someone press on your sacrum with a downward movement. If you have a toddler or small child at home, he or she can provide the same type of pressure by sitting on you!

Strategies for Rest during Insomnia in Pregnancy

Legs up the Wall (Viparita Karani) for Insomnia in Pregnancy

Another pose that is restful during insomnia in pregnancy is putting your legs up the wall (also known as Viparita Karani – pictured at the top of the post). Here’s what Yoga Journal has to say about it:

This soothing, restorative posture calms the nervous system, eases muscle fatigue, and helps restore healthy, restful breathing. Many yoga instructors offer it as an antidote to exhaustion, illness, and weakened immunity. In addition, it invites us to drop beneath the surface of life into quieter and more introspective realms.

Doesn’t it look nice and restful? When you’re pregnant and struggling with insomnia, you don’t always want to get onto the floor! You can do this on your bed with your feet up your headboard or up the wall near the head of your bead. Be sure to place some pillows under your hips so that you’re not flat on your back during pregnancy. You want to be at an angle.

To come out of the pose, bend your knees and gently roll to the side. You’ll feel like a weeble-wobble when you’re pregnant, but the benefits of yoga for your pregnancy and for insomnia are worth the effort of getting into the pose in the first place.

Before you go, remember to get your Free Hypnosis to reduce Fear and Anxiety

There’s also a completely FREE hypnosis for a better pregnancy and birth on Insight Timer.

Dr Liz Bonet Headshot Hypnotherapist HypnosisI work with people all over the world and especially moms. If you want to feel better and have a transformed life, grab your Free Consultation with me to get the deets on working together (the how, the when, the where, and the how much)!

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