Yoga for Insomnia

by Martine Ford
Yoga for Insomnia


This is a gentle, calming class to help you wind down for a good night's sleep. It consists of pranayama (breath-work), lots of forward bends, some back-bends, balancing poses, inversions, reclining poses and finishes with a Yoga Nidra (Yogic Sleep) relaxation in Svasana (Corpse Pose). 

Chandra  Bhedana (Moon Piercing Breath) quietens the brain and cools the body; forward folds activate the para-sympathetic nervous system, which is responsible for releasing tension & putting the body to sleep; backbends act as a counter-pose to all the forward folds, open the shoulders and relieve tension & tightness. Inverted poses may refresh the circulatory system and inverted & reclined poses are said to promote sleep by relaxing the baroreflex (a reflex known to maintain nearly constant blood pressure). Yoga Nidra (Yogic Sleep) calms the nervous system promoting deep rest and relaxation. 

This class provides the opportunity to release anything your holding onto physically, mentally and/or emotionally before bed. A gentle yoga practice may improve the quality and duration of your sleep and is especially beneficial for people who sleep lightly, have insomnia or have limited time to sleep. 

Equipment: a yoga mat, block and strap (if you normally use these) a blanket or eye pillow for Svasana (relaxation) if desired.

Warning: It is always a good idea to seek medical advice before beginning a yoga practice to check if it is safe for you, find the cause of your problem, and then work within your limits, taking precautions recommended by your specialist. If you feel any pain (not discomfort) please stop immediately.


The Coach


Martine Ford

Yoga Instructor & Founder of Spirit Yoga


Spirit Yoga was founded in 2010 by Martine Ford in Port Macquarie, Australia. Spirit Yoga's regular classes are a fusion of Power Vinyasa Yoga (flowing), Core Strength Yoga (CSV) and Yoga Therapy (Chinese Meridian Activation). Yin Yoga is offered as a complement to the more active Power Vinyasa (yang) classes. A former professional dancer, she has an extensive background in dance as well as numerous yoga studies/certification in: Power Yoga, Core Strength Vinyasa, Yin Yoga and Kids Yoga. 

"I aim to make yoga accessible and affordable to most ages by offering a mobile service, teaching in various locations including: home, office, halls and outdoors. I come to you so you can practice and be challenged in a comfortable environment."

Martine’s classes are powerful, playful and nurturing and you can practice a class locally, online or download one of her e-books on Amazon. She has also taught numerous classes, courses and workshops including presenting at Ekam Yoga Festival. 

Martine has trained with Duncan Peak and Power Living Australia Yoga (Advanced Power Yoga), Zenergy Kids (Advanced Kids Yoga), Jo Phee (Yin Yoga), Sadie Nardini (Core Strength Vinyasa - CSV) and Donna Farhi. She also has over a decade teaching experience. 


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Caterory: Yoga/Fundamentals