“I need help waking up and falling asleep”

DAY ONE

Morning Practice:

AFTERNOON practice:

Watch the video for full instructions on one nostril breathing, and then you can begin to use this exercise on a daily basis to reset your nervous system so that you feel awake when you need to be awake and relaxed when it’s time to relax and fall asleep.

EVENING PRACTICE:

DAY TWO

morning practice:

afternoon practice:

Do a few rounds of cat/cow stretches to re-energize your body. Link your movement with your breath and move at your own pace. You can do the traditional, seated or supine variation, whichever feels best.

evening practice:

DAY THREE

morning practice:

Afternoon practice:

Take a break to practice Supta Baddha Konasa while taking deep belly breaths to reenergize your body.

Evening practice:

DAY FOUR

MORNING PRACTICE:

afternoon practice:

Do your favorite child’s pose variation and take some full deep breaths. Hold for up to five minutes.

EVENING PRACTICE:

DAY FIVE

MORNING PRACTICE:

afternoon practice:

Help your body to wake up in the afternoon with your favorite star pose variation.

EVENING PRACTICE:

DAY SIX

morning practice:

afternoon practice:

Rev up your body’s engine with a challenging yoga pose like Warrior III. Choose whichever variation you prefer.

evening practice:

DAY SEVEN

morning practice:

afternoon practice:

Practice your favorite variation of Bridge Pose. Active variations can be held for 5-10 deep breaths. Restorative variations can be held for up to ten minutes. Whichever one you choose, this pose is great for reducing fatigue.

evening practice:

Practice your preferred variation of Savasana in bed and pair it with your favorite yoga nidra practice to help you relax and fall asleep.