Yoga Therapy for Insomnia
and
Sleep Recovery
An Integrated Approach to Supporting Healthy Sleep and
Sustaining Energy All Day
Lisa SanfilippoYo
ga T
herapy for In
somn
ia and Sleep R
ecoveryL
isa San
filippo
Cover design: Tango Media
Singing Dragon
www.singingdragon.com
‘Finally, a book and a method that apply the wisdom and practices of yoga and therapeutic principles to the widespread issues of sleeplessness.’
– Anodea Judith, PhD, author of Wheels of life, Eastern Body-Western Mind and Chakra Yoga
‘A must for people who suffer from insomnia. Sanfilippo demonstrates a profound knowledge of yoga and sleep disorders, clearly
explaining postures and breathing techniques.’– Dagmar Härle, Master of Psychotraumatology, RYT, TCTSY Facilitator,
Somatic Experiencing Practitioner
‘Jam-packed with practical techniques and helpful understanding, this book will support those looking to get their sleep back
on track and gain much-needed energy.’ – Jillian Lavender and Michael Miller, Co-Founders, London Meditation Centre/NY Meditation Center
Insomnia and sleeplessness have become a modern epidemic, and yoga therapy offers a holistic approach to reclaiming healthy sleep. In this book expert yoga therapist Lisa Sanfilippo explains how yoga practices
and techniques target the underlying issues that inhibit good-quality sleep, bringing immediate results that build over time.
Learn how to work with sleep at five levels: physical, energetic, mental, emotional and spiritual. Sanfilippo’s Sleep Recovery™ method begins with yoga that releases body tension. Honouring natural yogic and Ayurvedic approaches, and drawing upon modern neuroscience, this book addresses deeper emotional and psychological reasons for not sleeping well, incorporates trauma-sensitive approaches and offers simple daily habits that foster better-quality rest. With a fully integrative vision at its core, this book shows how to re-establish balance for lifelong good sleep.
Lisa Sanfilippo, MSc, is a yoga therapist, trained as a transpersonal psychotherapist, and is a senior yoga teacher and teacher trainer at Triyoga, The Life Centre and Yogacampus. She has spent 15 years developing the leading yoga workshops for insomnia. Originally from the US, she now lives in London, UK and teaches internationally.
Sanfilippo_9781848193918_UK_13.4mm.indd 1 12/7/18 11:03 AM
Copyright © Lisa Sanfilippo 2019 – Yoga Therapy for Insomnia and Sleep Recovery
Table 2.1: The Sleep Log
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Sleep facts
Wake time
Bed time
Sleep time (estimated time asleep)
Wakings in night
Total hours asleep
Habits and experience
Dose and timing
Caffeine
Alcohol
Nicotine
Amount, type and timing
Exercise
Rest
Sleep recovery practices
Morning
Afternoon
Pre-bedtime
Daytime sleepiness
Mood
Copyright © Lisa Sanfilippo 2019 – Yoga Therapy for Insomnia and Sleep Recovery
SIMPLE SLEEP SEQUENCE
1a 1b 2 3
4 5 6 7
8 9 10
(Poses 5–7: All three poses, one side then the other)
Copyright © Lisa Sanfilippo 2019 – Yoga Therapy for Insomnia and Sleep Recovery
DEEPER SLEEP SEQUENCE
1a 2a 2b 2c
2d 3a 3b 4
5 6 7 8
9 10 11
Copyright © Lisa Sanfilippo 2019 – Yoga Therapy for Insomnia and Sleep Recovery
RESTORATIVE POSES
1 2 3 4
Copyright © Lisa Sanfilippo 2019 – Yoga Therapy for Insomnia and Sleep Recovery
BASIC MORNING YOGA POSES
1a 1b 2 3
4 5 6a 6b
7 8 9 11
12 13