Kriya for Conquering Sleep
Deep, rejuvenating sleep is so important to health, emotional balance, and brain function. This set of exercises is said to be the solution to insomnia and common sleep disturbances. Though the natural method takes some effort, it has no side effects and will help you stay energetic and alert during your day. Practice it regularly for 90 days, either at night before bed or in the morning.
1. Rock Pose Lean
Posture & Mudra: Sit on your heels in Rock Pose (Vajrasana) and place your hands on the thighs. Keeping your spine straight, lean your torso back 30 degrees from perpendicular.
Movement & Breath: Hold the position and do Long Deep Breathing.
Duration: Continue for 1 minute.
Ending: Relax.
2. Torso Rotations
Posture & Mudra: Sit on your heels in Rock Pose (Vajrasana) and cross your arms on your chest, grasping opposite elbows.
Movement & Breath: Rotate your torso in counterclockwise circles.
Duration: Continue for 3 minutes.
Ending: Immediately begin Exercise 3.
3. Body Drops
Posture & Mudra: Sit with your legs stretched out in front. Place your hands on the floor next to the hips.
Movement & Breath:
- As you inhale, lift your entire lower body off the floor.
- As you exhale, drop the lower body down.
Duration: Continue for 20 repetitions.
4. Torso Rotations (Repeat)
Posture & Mudra: Sit on your heels in Rock Pose (Vajrasana) and cross your arms on your chest, grasping opposite elbows.
Movement & Breath: Rotate your torso in circles from right to left.
Duration: Continue for 3 minutes.
5. Body Drops (Repeat)
Posture & Mudra: Sit with your legs stretched out in front. Place your hands on the floor next to the hips.
Movement & Breath:
- As you inhale, lift your entire lower body off the floor.
- As you exhale, drop the lower body down.
Duration: Continue for 15 repetitions.
6. Bridge Pose
Posture & Mudra: Sit with your legs stretched straight out in front. Place your hands on the floor by the hips with the fingers pointing back. Lift your hips and torso up, supporting yourself on the palms and feet, so there is a 90 degree bend in your knees and your torso is parallel to the floor. Let your head drop back and down.
Movement & Breath:
- Hold the posture and breathe normally for 1 minute.
- Hold the posture and breathe Breath of Fire for 3 minutes.
Duration: Continue for 4 minutes total.
Ending: Inhale deeply and exhale completely. Hold your breath out and apply Root Lock (Mulabandha). Inhale and relax.
7. Body Drops (Repeat)
Posture & Mudra: Sit with your legs stretched out in front. Place your hands on the floor next to the hips.
Movement & Breath:
- As you inhale, lift your entire lower body off the floor.
- As you exhale, drop the lower body down.
Duration: Continue for 10 repetitions.
8. Bridge Pose (Repeat)
Posture & Mudra: Sit with your legs stretched straight out in front. Place your hands on the floor by the hips with the fingers pointing back. Lift your hips and torso up, supporting yourself on the palms and feet, so there is a 90 degree bend in your knees and your torso is parallel to the floor. Let your head drop back and down.
Movement & Breath: Hold the posture and breathe Breath of Fire.
Duration: Continue for 3 minutes.
9. Relaxation
Posture & Mudra: Lie on your back in Corpse Pose (Savasana).
Mindful Attention: Relax completely.
Duration: Continue for 2-3 minutes.
10. Bridge Pose Variation
Posture & Mudra: Sit with your legs stretched straight out in front. Place your hands on the floor by the hips with the fingers pointing back. Lift your hips and torso up, supporting yourself on the palms and feet, so there is a 90 degree bend in your knees and your torso is parallel to the floor. Let your head drop back and down. Raise your right leg up to 60 degrees above parallel and point the toes.
Movement & Breath:
- Hold the posture and powerfully breathe Breath of Fire for 1 ½ minutes.
- Inhale deeply, exhale completely, and hold your breath out as you apply Root Lock (Mulabandha).
- Switch legs. Hold the posture with the left leg raised, and powerfully breathe Breath of Fire for 1 ½ minutes.
- Inhale deeply, exhale completely, and hold your breath out as you apply Root Lock (Mulabandha).
Duration: Continue for 3 minutes total.
11. Crow Pose Squats
Posture & Mudra: Come into a full squat with your feet hip-width apart and your arms straight out in front of you parallel to the ground. Keep your palms facing down.
Movement & Breath: Inhale deeply and stand up, straightening your legs. Exhale completely and lower down into the squat, keeping the arms in the same position and your spine as straight as you can.
Duration: Continue for 30 repetitions.
12. Cobra Butt Kicks
Posture & Mudra: Lie on your stomach with your legs extended together and the soles of the feet facing up. Place your palms on the ground underneath the shoulders. Straighten your arms and lift the chest and upper back off the floor. Keep the pelvis and legs pressed against the floor. Look up and arch the spine up and back.
Movement & Breath:
- Hold the posture and breathe normally for 1 minute.
- Exhale slightly each time you kick your butt with one heel for 2 minutes.
- Exhale slightly each time you kick your butt with the other heel for 2 minutes.
Duration: Continue for 5 minutes total.
Ending: Relax.
13. Rock Pose
Posture & Mudra: Sit on your heels in Rock Pose (Vajrasana). Bring your palms together in Prayer Pose (Pranam Mudra) overhead with your elbows slightly bent.
Eyes/Drishti: Focus your eyes on the pineal gland in the center of your skull and look out through the top of your head, the Crown Chakra (Sahasrara Chakra).
Duration: Continue for at least 3 minutes.
Ending: Relax.