If sleep is a regular problem for you, try practicing this kriya for 90 days. It can help to eliminate disturbances in your sleep throughout the night, and give you more energy and alertness throughout the day. It can be done either before bed at night or in the morning.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Rock Pose Lean
Posture: Sit on the heels with the palms on the thighs. Keep the spine straight and lean back 30 degrees from the vertical position.
Breath: Hold the posture with long deep breathing.
Time
Continue for 1 minute, then relax.
Rotate Torso
Posture: Still sitting on the heels, fold the arms across the chest and hold onto the elbows.
Movement: Rotate the torso in a circle from right to left.
Time
Continue this grinding motion for 3 minutes.
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