Here are five simple postures to ease insomnia, headaches, indigestion, anxiety and lower back pain:
1.For insomnia, try the …
Child’s pose (balasana)
Poses that fold your body in on itself are calming and restorative, as opposed to back bends, which are energising. “Do this pose just before bed, aiming for at least five minutes,” says yoga teacher Sally Lovett. “You can even do it in bed in the middle of the night if you find yourself awake and unable to sleep.”
Kneel with your knees together or slightly apart, whichever is more comfortable. Lower your bottom onto your heels and fold forward to place your forehead on the floor (or as close as you can get – use a block or cushion to support your forehead if you can’t reach the floor). Arms can be stretched out in front, palms down, or alongside your body, with your fingers next to your toes.
Close your eyes and breathe slowly in and out through your nose. Quietly focus on your breathing.
2.For headaches …
Seated forward bend (paschimottanasana)
Headaches can be caused by anxiety and tightness in the neck and upper back, and this pose addresses both these areas. “Folding in on yourself forces introspection and is calming for the nervous system” says yoga teacher Steve Rawes.
Sit on the floor with legs extended out in front of you, toes pointing to the ceiling and back straight. Inhale and lift your arms above your head. Exhale, tip your pelvis forward, bend your torso from the hips towards your thighs and move your arms forward towards your toes. Gaze into the gap between your feet.
“Try not to round your back,” says Steve. “The ultimate aim is to reach your toes and have your head resting on your knees, but it’s not a competition. Just let your hands rest where you can comfortably get to with a straight back.”
Take five slow breaths. On each inhale, lift and lengthen the front of your torso. With each exhale, deepen the bend a little further. Come up slowly and give your legs a shake to release the muscles.
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