/ Kriya
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When you’re struggling to sleep, it can be helpful to get out of bed and do some exercise. Within the following guide, we will share a simple kriya to help you conquer sleeplessness.
Benefits of this Kriya
- Helps with relaxation
- Lowers stress levels
- Encourages restful sleep
How to do this Kriya
Before you get started with this kriya, make sure you have a quiet space in which to practice. Next, follow these steps:
Step one: Rock Pose Lean
Start by sitting in Rock Pose. Your heels should be beneath your behind with your palms on your thighs. Make sure that your back is straight.
When you have adopted this position, angle yourself backward at a 30-degree angle. Stay in this position for exactly one minute and breathe deeply. Relax.
Step two: Rotated Torso
Stay seated on your heels and bring your arms across your chest. Fold them and hold each of your elbows with the opposing hand.
Move your torso in a circular motion from right to left. Keep moving for three minutes.
Step three: Body Drops
Stretch your legs out in front of you. Rest your hands on the floor next to you.
Breathe in and raise your heels and body off the ground. Breathe out and drop your body. Repeat 20 times.
Step four: Rotated Torso
Repeat step two again. Continue for three minutes.
Step five: Body Drops
Repeat step three again. Continue 15 times.
Step six: Bridge Pose
Next up, get into the Bridge Pose. Your knees should be bent while your hips are raised. Make sure that your feet and palms are flat and stable. Allow your head to lie back.
Stay in this position for exactly one minute and continue with normal breathing. Then start the Breath of Fire for three minutes. Breathe in and out and apply mulbhand.
Step seven: Body Drops
Repeat step three again. Continue 10 times.
Step eight: Bridge Pose
Repeat step six and start Breath of Fire. Continue for three minutes.
Step nine: Relaxation
Lie flat on your back and relax for around two-to-three minutes.
Step ten: Bridge Pose with Leg Extension
Return to Bridge Pose. Bring your right leg up to a 60-degree angle with your toes pointing outward. Engage in the Breath of Fire for around a minute and a half.
Breathe in and then out deeply. Apply mulbhand. When you have done that, repeat the entire exercise lifting the left leg rather than the right one.
Step eleven: Crow Pose Squats
Next, squat and keep your feet firmly on the floor. Bring your arms out in front of you so that your hands are facing down and parallel to the floor.
Breathe in when you stand fully, and then breathe out as you squat. Repeat 30 times.
Step twelve: Cobra Kicks
Lie face down and put your hands on the floor beneath your shoulders. Move gently into Cobra Pose.
While staying in this position, breathe normally for exactly one minute. Next, bring one foot inward to kick your behind and continue for two minutes. Whenever your foot makes contact with you, breathe in a little. Switch sides and carry on for two more minutes. Relax.
Step thirteen: Rock Pose
Return to the Rock Pose and bring the arms up over your head. Your palms should come together. Next, bring your hands down toward the head and allow your elbows to bend.
Bring your eyes upward and place your attention on the center of the skull where the pineal gland is. Keep going for three minutes, and then relax.
The Takeaway
Ready to get a better night’s sleep? Now that you know this exercise set, you can use it whenever you cannot unwind. Keep this guide handy for those all-too-restless nights.
See more: Manage the Pressure of Time with This Kundalini Yoga Kriya
