Mudras for Insomnia and Nightmares

Your boss is screaming at you, and your coworkers are laughing. You turn to run, only to find a locked door. You're trapped and … you wake up panting and sweaty, tangled in sheets.

Now more than ever, people are suffering from anxiety induced nightmares and insomnia. Getting to sleep, or getting back to sleep, can be a difficult or even impossible task.

Yoga offers a number of great tools for insomnia and stress. Asanas, Yoga Nidra, Pranayama, Meditation, and Mudras can all help. In this post, we will focus on Mudras to help with insomnia and nightmares.

For those unfamiliar with the term, Mudras are symbolic hand gestures used in Hindu and Buddhist ceremonies. These hand symbols can facilitate the flow of energy in the body to specific physical and mental health goals.

1. Shakti Mudra

Shakti Mudra calms and relaxes the mind and induces sound sleep.

To do Shakti Mudra, fold the thumbs under the index and middle fingers and press the tops of the fingers together. Open the ring and little fingers and press the tips of these fingers pointing up. Hold the mudra in front of the heart. Relax the stomach and breath.

2. Shankhavarta Mudra.

The Shankhavarta Mudra helps quiet the mind and strengthens intuition.

This mudra is done by raising the hands in front of the heart. Join the tips of the fingers together. Bend the right index finger 90 degrees at the middle joint. Take a deep breath and relax the shoulders and chest.

3. Mushti Mudra

Another mudra to help with sleep and nightmares is called the Mushti Mudra.

The Mushti Mudra reduces anxiety and nervousness eliminates nightmares. It calms the mind and creates centeredness.

To do the Mushti Mudra create fists with both hands, tucking the thumbs inside the other fingers. Rest the fists against the lower belly and focus your attention on inside of the lower belly.

4. Abhaya Hrdara Mudra

This mudra gives a sense of calm and reduces nightmares. It is even said to help reestablish sanity to an unstable mind.

To do the Abhaya Hrdara Mudra, hold your hands up palms facing each other. Cross the hands with the backs of the hands touching. Make sure the right hand is closest to you. Interlock the little, middle and index fingers. Connect the ring and thumbs in both hands forming two rings. Hold the base of the mudra to your sternum and breathe deeply.

5. Hridaya Mudra

The final mudra to help with sleep and nightmares is the Hridaya Mudra. This mudra releases stress and anxiety, and reduces the heart rate and blood pressure.

With each hand, tuck the index finger so that the tip and the first knuckle touch the base of the thumb. Join the pads of the middle, ring and thumb. Extend the pinkie finger. Rest the hands palms up on the thighs.