/ Kriya
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Are you finding it hard to fall asleep? If you’re tossing and turning at night, the world of Kundalini Yoga could help you. Within this guide, we will take a look at an in-depth kriya that will help you get the rest that both your mind and your body deserves.
Benefits of this Kriya
- Helps you unwind and relax
- Promotes high-quality sleep
- Helps you de-stress after work
- Encourages mindfulness
How to do this Kriya
Step 1: Head raises
The first part of this kriya is head raises. To get started, lay down a mat. Lie on your back and stretch your legs out. Move your left arm up and your right leg up to 90 degrees.
Stay in this position and then start to bring your head up. When you have done that, return your head to the starting position. Continue moving as fast as you can.
Keep going for a minute and a half.
Step 2: Scissor legs
Start by lying on your back once again. Bring both of your hands so that they are under your lower back. This will provide the support you need. Lift your legs up to 90 degrees.
When you are in the position, start moving the legs inward and outward. Your legs should criss-cross while you are moving them. Continue for three minutes.
Step 3: Left leg lifts
Next up, while lying on your back, bring both of your arms down by your sides. Bring your left up to 90 degrees once again. Next, bring your right leg up to join it.
Once your legs are up in the air, bring both of them back down to the ground. Continue with this exercise for two minutes.
Step 4: Right leg lifts
Start in the same position. Repeat the above exercise but start with your right leg and then have the left leg come up to join it. Bring both legs down. Continue this for two minutes.
Step 5: Bowing
When you have completed the above, sit in Easy Pose or any position that feels comfortable to you. Bend your body forward so that your forehead touches the floor.
You should bring your arms up behind you and adopt the yoga mudra. Next, sit up and bring your arms downward. Keep bowing up and down fast. Continue for two minutes.
Step 6: Cat cow
Get down so you are on your hands and knees in the cat cow. Breathe in and bring the pelvis forward so that your spine arches downward and your head stretches up. Breathe out and tilt the opposite way. Make sure your breaths are powerful. Continue for a minute.
Step 7: Crow pose
Move swiftly into the crow pose and interlock your hands above your head. Breathe in and come up into a standing position. Breathe out and get back into your original position. You can use your elbows for balance. Keep moving for one minute.
Step 8: Chest raises
Get down onto your stomach with your arms at each side. Push your hips into the floor and move your chest upward. Move your shoulder blades apart and go up and down. Continue this exercise for a minute.
Step 9: Modified bow
Stay on your stomach and reach backward to grab one of your legs with your hands. Bring your lower chest up and down. Keep going for 20 seconds.
Next, switch legs and repeat the same exercise. Move fast and continue for 20 seconds.
Step 10: Cobra lifts
Move yourself into cobra pose. Place your hands under your shoulders with your palms on the ground. Bring your head up and then follow through with your chest.
Bring yourself back down to the ground. Continue with this movement as quickly as you can for around 20 seconds.
Step 11: Spine rolls
Get onto your back and bring your knees up to your chest. Gently roll from side to side. Doing so will massage your back nicely. Continue for a minute and a half!
Step 12: Relax
The final stage of this kriya is deep relaxation. Lie down on your stomach for between 31 and 45 minutes. You should let yourself go completely and may even sleep.
The Takeaway!
Use this kriya to help you get a rested night of sleep. Having a restorative snooze can help you become more productive, happier, and less stressed. Give it a go for yourself!
See more: Kriya to Unlock the ‘Original You’
