Lesson 1
1:2 Breath
This practice is a breathing exercise that is a basic 1:2 ratio breath that will help with relaxation and sleep. There is a direct link to your exhale and your ruminating thoughts. If you ever notice when you sigh it is usually after you have resolved something in your mind and your body naturally exhales it out. The practice of extending your exhalation leads to both mental and physical stillness due to the influence that it has on the vagus nerve.
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Lesson 2
Body Relaxation - Tighten & Squeeze
A common cause for not being able to go to sleep is that we hold too much tension within our bodies. This practice will allow us to tighten, squeeze, and release all of the tension that you store within your entire body. We will begin with our toes and slowly work our way up to our heads. Releasing all of the tension that we are holding within our physical frame. You can do this exercise in a chair, but it is recommended that you practice while in bed, so that you will be able to go directly to sleep upon completion.
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Lesson 3
Sitkari
Stress and anxiety are two of the largest causes of sleep problems. When we are stressed the sympathetic part of our autonomic nervous system is active and keeps our bodies and minds alert, which is the opposite of what we want when we are trying to go to sleep. This breathing exercise is great for those who experience difficulty sleeping, as it helps quiet the activity of the local brain centers, which creates mental and emotional calm.
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Lesson 4
Stress Breath
During the course of your day your mind is constantly active - whether it's accomplishing tasks at work or focusing on current events taking place in the world; or perhaps making sure your loved ones are thriving and staying goal-oriented. This leads one to focus on the past, which may bring up anger; or to focus on the future, which may lead to anxiety and consequently, a restless mind. A restless mind is not conducive to sleep. This practice will slow the thoughts that are flowing through your mind, creating a stillness, which in turn will allow you to fall asleep with ease.
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Lesson 5
Variation Of Alternate Nostril Breathing
Swara yoga is the science of understanding the benefits of breathing through specific nostrils, and the breath at its most rudimentary level. This breath will allow you to inhale lunar, soothing, relaxing energy, and exhale solar, vibrant energy, which will provide a smooth transition from a waking to a sleeping state.
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Lesson 6
Breath Of Fire Through The Left Nostril
The breath of fire has a plethora of benefits, including oxegynating your blood, detoxifying your body, expanding lung capacity, strengthening shaky nerves, and a slew of other advanatages. We will be doing the breath of fire through our left nostril to induce a calming of the mind and aid in going to sleep.
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Lesson 7
Body Scan
The body can be a tool in mental relaxation if used in the right way. In this practices your awareness gradually drifts between different parts of the body to notice the sensations that you feel. Your mind becomes relaxed helping you to fall asleep because it is focused on the body. This practice also helps you to become aware of the tension you may be holding on to in your body to help release it, relax the body, and sleep soundly.
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Lesson 8
Yoga Nidra
Yoga nidra is conscious sleep or yogic sleep. It helps you get to that state between being awake and being asleep where you are totally aware, but your body and mind are completely at rest, all at the same time. It helps to expand your consciousness and tap into the deeper knowledge within you. Yoga nidra helps to correct the many breathing issues during sleep that damage the heart and cause you to wake up not feeling well-rested.
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Lesson 9
Shitali Karana
This practice is used to gradually relax the mind and body to help you sleep more soundly. It shouldn’t be used to fall asleep, but to improve overall sleep quality. According to studies, this practice also helps with hypertension, high blood sugar, and insomnia. As you use the practice, you will notice that you need less sleep, but will wake up feeling more refreshed. Your imagination and your breath are all you need for this powerful practice.
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Lesson 10
Mantra Meditation
Mantras are more than just a phrase that you repeat. When used the right way these combinations of sounds can lead to mental stillness, elevated consciousness, and liberation. The mantra used in this practice is used to still and purify the mind, helping you slow the thoughts, relax the mind, and fall asleep. In meditations, mantras are a tool to help with mental stillness when the mind starts to wander or get distracted, and can also take your consciousness deeper.
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