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Kriya for Achieving Comfortable, Happy Sleep

11 exercises, 46 minutes - 1 hour  

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.

  1. Head Forward and Back

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. Hold this position while you raise and lower your head as fast as you can.

Continue for 1 minute 30 seconds.

  1. Leg Scissors

Still on your back, place both hands under your lower back for support, lift both legs up, and rapidly move them side to side, criss-crossing them. Move fast.

Continue for 2 minutes.

  1. Leg Lifts Left

Lie on your back, with your arms by your sides, and lift your left leg up to 90 degrees. Keep your left leg at 90 degrees and bring your right leg up to 90 degrees as well.

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.

Continue this movement for 2 minutes.

  1. Leg Lifts Right

Repeat exercise #3, 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.

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.

  1. Bowing

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. Sit back up straight as you lower your arms. Continue bowing and rising up. Move quickly.

Continue for 2 minutes.

  1. Cat-Cow

On the hands and knees, hands are shoulder-width apart, fingers facing forward, knees directly under the hips.

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.

Continue for 1 minute.

  1. Squats

Sit in Crow Pose and lock your hands on top of your head. Inhale and rise up to standing, exhale and squat back into Crow Pose. Maintain your balance with your elbows. Move fast.

Continue for 1 minute.

  1. Chest Raises

Lie on your stomach with your arms by your sides. 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. This exercise adjusts the ribs if you can do it correctly and quickly.

Continue for 1 minute.

  1. Cobra Pull and Push Ups

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

Come into Cobra Pose and then lower yourself back down to the ground. Continue lifting up into Cobra and lowering the chest back to the ground. Move fast and feel free.

Continue for 20 seconds.

 

  1. Spinal Rolls

Quickly, lie on your back, lock your arms around your knees and bring your nose to your knees. Roll from side to side. The roll is from left to right, not from head to hips.

Continue for 1 minute 30 seconds.

  1. Deep Relaxation

Lie down flat on your stomach with your arms by your sides, palms facing up. Go to sleep for 31 – 45 minutes.

This long sleep time is a required part of this set.

This kriya can be found in Infinity and Me.

Photos courtesy of Kundalini Mobile www.kundalinimobile.com