Kriya for Achieving Comfortable, Happy Sleep

This set works to stimulate the navel point area so that we can experience “Sukh Nidra,” which is comfortable happy sleep. Ideally, if you do these exercises before bed and then go to sleep for the night, it will take away weird dreams and give you wonderful subconscious clearance.

Head Raises

Posture: Lie on your back with your legs stretched out straight and your body relaxed. Raise the left arm up to 90 degrees and the right leg up to 90 degrees.

Movement: Hold the position while you raise and lower your head as fast as you can.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 1 minute 30 seconds.

Scissor Legs

Posture: Still on your back, place both hands under your lower back for support. Lift both legs up to 90 degrees.

Movement: Rapidly move the legs in and out, criss-crossing them.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 3 minutes.

Left Leg Lifts

Posture: Lie on your back, with your arms by your sides.

Movement: Lift your left leg up to 90 degrees. and then bring your right leg up to 90 degrees. Bring your left leg over your head to touch the ground behind you. Then lower both legs back down so that you are once again lying flat.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 2 minutes.

Right Leg Lifts

Posture: Lie on your back with your arms by your sides.

Movement: Repeat the previous exercise, but change the leg that touches the ground behind you. In this exercise bring the right leg up to 90 degrees and then bring the left leg up to 90 degrees. Then bring the right leg over to touch the ground behind the head. Then lower both legs back down so that you are once again lying flat.

Continue for 2 minutes.

Bowing

Posture: Sit in Easy Pose and lock your hands behind your lower back. Bend forward, touching your forehead to the floor, and raising your arms up behind you into Yoga Mudra.

Movement: Sit up straight as you lower your arms. Continue bowing up and down. Move quickly.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 2 minutes.

Cat Cow

Posture: Come onto the hands and knees. The hands are shoulder-width apart, fingers facing forward, knees directly under the hips.

Breath & Movement: Inhale and the tilt the pelvis forward, arching the spine down, head and neck stretched up. Exhale and tilt the pelvis the opposite way, arching the spine up, pressing chin to chest. Breath powerfully.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 1 minute.

Crow Pose Squats

Posture: Sit in Crow Pose and lock your hands on top of your head.

Breath & Movement: Inhale and rise up to standing, exhale and squat back into Crow Pose. Maintain your balance with your elbows. Move fast.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 1 minute.

Chest Raises

This exercise adjusts the ribs if you can do it correctly and quickly.

Posture: Lie on your stomach with your arms by your sides.

Movement: Use your navel to press your hips into the floor and raise your chest up off the floor without using your hands. Pull the shoulder blades away from your ears to help lift the chest. Move quickly up and down.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 1 minute.

Modified Bow Pose

Posture: Lie on your stomach. Reach back and grab your left leg with both hands.

Movement: Raise and lower your chest while holding onto your left leg. Move fast. Continue for 20 seconds.

Change legs and repeat the movement while holding the right leg with both hands. Move fast. Continue for 20 seconds.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 20 seconds on each leg.

Cobra Lifts

Posture: Still on the stomach, come into Cobra Pose. Place the hands under the shoulders, palms on the ground. Lift us starting with the head, then the chest. Keep the hips on the ground and legs together.

Movement: Lower yourself back down to the ground. Continue lifting up into Cobra and lowering yourself back to the ground. Move fast and feel free.

Kriya for Achieving Comfortable, Happy Sleep

Continue for 20 seconds.

Spine Rolls