Your cart is empty.
Keep shopping
Teach on Udemy
Turn what you know into an opportunity and reach millions around the world.
Learn More7-day Yoga for Sleep Improvement - Yoga Alliance YACEP CE
12 students
7-day Yoga for Sleep Improvement - Yoga Alliance YACEP CE
Let's get ready to fix your sleeping cycles, and thus your entire life!
Created byDaniele Giannotta
Last updated 5/2025
English
What you'll learn
- Regulate Your Circadian Rhythm
- Learn How to Relax Your Muscles
- Gain tools to silence your mind
- Regulate your sleep-wake cycle
Explore related topics
Course content
7 sections • 31 lectures • 11h 37m total length
- Introduction + A brief intro to the science of sleep3:19
- Morning 1.1 - Come Back To Yourself [5 min]5:30
First of all, let's start by calming down our minds through this short breath-awareness exercise, we'll repeat this meditation several times during this week.
- Morning 1.2 - Sweat & Strengthen [15 min]14:11
Roll your mat and release some stress while strengthening the most important part of your body, your core!
With this practice, we'll activate our sympathetic nervous system (our fight/flight/freeze instinct) and let it have a free ride so that it can go to sleep happy and not bother us for the next relaxation practice.
Note: This routine is taken from our Yoga For Cyclists course, but it's just a great, short but intense core routine for everyone.
- Morning 1.3 - Relax And Enter Theta State [40 min]41:02
To finish our first morning practice, we'll activate our sympathetic nervous system (rest/digest, calming) and enter the alpha and theta brainwave state through this intense Yoga Nidra practice.
By frequently practicing this ancient technique you'll be able to relax your body and mind at will, how cool is that?So, as a first practice we'll start with a pretty advanced and long one, I want you to get the feeling of a full session and kickstart your sleep improvement journey with a nice push!
Important note: as yoga nidra has a similar effect to a power nap, don't practice it in the evening, as it might make falling asleep in the night even more difficult.
- Afternoon 1.1 - Create space for your lungs and heart [20 min]22:22
For this first afternoon, we'll work on opening the chest and shoulder area, to create a more comfortable space for our lungs to expand and engage in a better breathing pattern.
After that, we'll learn the fundamentals of diaphragmatic breathing.
Please do this practice on an empty stomach
- Afternoon 1.2 - Supine Abdominal Breathing [14 min]14:19
Abdominal, diaphragmatic breathing is the best type of breathing to learn how to relax.
All of us breathe abdominally when sleeping.
Unfortunately, most people's breath during the day is instead a shallow chest/clavicular one, which fosters stress and anxiety.
Let's rewire our brain and learn how to breath diaphragmatically.
- Afternoon 1.3 - Prone Diaphragmatic Breathing [8 min]7:56
Let's master diaphragmatic breathing through a posture specifically designed for that, the Crocodile Pose.
Through this video, you will:Learn the correct alignment and setup for Crocodile Pose (Makarasana).
Explore step-by-step instructions for mastering abdominal breathing.
Uncover the profound benefits of integrating Makarasana into your daily practice.
Cultivate a sense of inner calm and rejuvenation through conscious breath awareness.
- Morning 2.1 - Energy Breathing [10 min]10:01
Let's kickstart the first day of your busy week with some quick but intense practices.
Do the first video immediately after waking up and going to the toilet, take nothing but water before it.
The second video is a guided meditation you can do during your lunch break.
- Morning 2.2 - Inner Listening Meditation [20 min]19:53
Do this meditation during your lunch break, preferably (but not necessarily) before food, to avoid somnolence.
You can practice sitting on any chair, just keep your back straight. Find a quiet spot where you won't be disturbed.
This exercise will help you relax and recharge for the rest of your day.
- Afternoon 2.1 - The Wood-Chopping Exercise [15 min]16:38
Let's get back to ourselves with this intense practice for de-stressing, releasing, and letting go.
This wood-chopping exercise, known as Kashta Takshanasana, will strengthen your lower body and allow your legs to be relaxed once you go to bed.
Restlessness in the legs is a common cause of insomnia, very often we don't use our legs enough during the day and this brings about undischarged energy that doesn't allow us to relax our lower body. This exercise directly addresses this problem.
The breathing patterns also help decompress and release tension, stress, and anxiety.
Contraindications & Precautions
This is an intense exercise for the lower body, you'll likely feel your legs heavy for a day or two after this.
Avoid if you have knee problems, sciatica, slipped discs, or other serious spinal problems. Those suffering from unmedicated high blood pressure should never perform this exercise or anything similar.
Pregnant women and women suffering from period pain can practice Kashta Takshanasana but with a slower rhythm and fewer repetitions.
If dizziness arises at any time, stop the practice and bring the breath to normal.
Beginners or disability variations of the wood-chopping yoga pose
Those with knee or back problems, or any individual who has difficulty in keeping a squatting position can squat less deeply or practice version 2 as described in this article.
If that’s also too intense for the practitioner, practicing without any leg movement is also an option, although of course less effective.
- Afternoon 2.2 - The Bee Breath [10 min]11:46
Today we'll learn Bhramari - the Bee Breath - an ancient yogic technique whose benefits have been thoroughly studied by modern science.
This simple exercise is a magnificent tool, accessible to everyone without contraindications.
It's a practice of withdrawal of the senses (Pratyahara), allowing your brain and nervous system to take a break from the constant and overwhelming sensorial stimulus of nowadays' world.
- Afternoon 2.3 - Alternate Nostril Breathing [10 min]10:55
As a last exercise for this first day of the week, we'll introduce a big-time classic, Nadi Shodhana, or alternate nostril breathing.
This ancestral technique can balance the two opposite components of the autonomic nervous system (ANS), the sympathetic and the parasympathetic.
The ANS controls everything we do unconsciously, hormonal functions, blood flow, digestion, and so on. By balancing its components we can be sure to have a more holistically functioning organism.
The breath is the key to controlling our ANS, as it can be both conscious and unconscious.
Since the two components of the ANS, and the two hemispheres of the brain, are correlated to the right and left nostrils, with conscious breathing we can gain mastery over our autonomic process... sleep is one of them!
Benefits:
Balances the left and right hemispheres of the brain, promoting mental clarity and focus.
Calms the nervous system, reducing stress and anxiety.
Improves respiratory function and lung capacity.
Cleanses and purifies the energy channels, promoting overall well-being.
Enhances concentration and cognitive function.
Helps regulate the body's energy flow, promoting a sense of balance and harmony.
Contraindications:
This introductory exercise is suitable for beginners and doesn't have any contraindications. Just practice with mindfulness and be aware of any feelings of comfort or discomfort.
- Morning 3.1 - Modified Sun Salutation [16 min]16:08
Today is going to be an easy day.
We'll start the morning with a gentle stretching routine and then do a short listening meditation for the lunch break.
If you have plenty of time in the morning, you could swap the afternoon yoga nidra and the listening meditation.
Doing the yoga nidra before lunch and the meditation in the evening. Your pick!
Do this routine in the morning before eating anything. If possible, do it outdoors while facing the sun.
- Morning 3.2 - Short Focused Listening Meditation [8 min]8:16
Here's another Nada Yoga meditation, this time we'll focus on the external sense of hearing by focusing on the sounds of the environment.
Do this practice during your lunch break, anywhere you like, just find a place where you won't be disturbed for 8 minutes.
You can do it seated, standing, or lying down, but please try to keep your spine straight.
This practice will teach us how to avoid getting influenced by the noise around us. It will help calm the mind and develop one-pointed attention.
Let's learn how to listen to the world as a symphony!
- Afternoon 3.1 - Lower Back Release [20 min]18:29
3rd afternoon! Glad you've made it this far and hope you didn't miss any lessons!
For this session, we are going to work on our lower back, and then learn a new way to completely relax our muscles.
Find a quiet place in your home, or wherever you are, and get on this as soon as you finish your work day.
Do this routine as soon as you get home from work, remember the sharp line of demarcation between public and private life, one of the pillars for better sleep!
In our modern sedentary lifestyle, lower back pain has become a prevalent issue,
Lower back issues are super common nowadays, often disrupting sleep quality and overall well-being.
Sitting around all day and stressing out way too much weakens our core muscles and messes up our posture, exacerbating tension and discomfort in the lower back area.
And if that wasn't enough, not getting enough sleep just makes it all worse because our bodies don't have enough time to heal properly.
With these easy, focused stretches and exercises, we will ease that discomfort, make you more flexible, and help you chill out a bit.
If you experience constant lower back pain, repeat this routine 3 times per week but go slow and be aware of your sensations. If you feel pain doing this routine, please stop immediately and get checked by a physician.
- Afternoon 3.2 - Systematic Ralaxation [34 min]34:57
Do this practice before dinner and way before going to sleep.
Welcome to the second yoga nidra practice of this life-changing week.
Yoga Nidra is known by many names, this specific practice of today is often referred to as systematic relaxation, or NSDR (non-sleep deep relaxation).
It's a milder and easier practice compared to the one we did on Sunday.
You can set up the props as we did for the previous yoga Nidra session.
- Morning 4.1 - Energy Breathing Level 217:23
Let's start the day with another practice of Bhastrika, energy breathing.
Please always practice this exercise on an empty stomach and read the contraindications below.
- Morning 4.2 - The Sound of Memories [10 min]10:24
Do this meditation during your lunch break, preferably (but not necessarily) before food, to avoid sleepiness.
You can practice sitting on any chair, just keep your back straight. Find a quiet spot where you won't be disturbed.
This exercise will help you get in touch with your subconscious and gently begin a trauma-healing process.
Hearing Memories Meditation Script:
To keep this course accessible to everyone, including those with hearing impairment, here's the script of this meditation. Read it slowly and take your time between each paragraph.
If you can hear just fine, we strongly recommend the use of the video
- Afternoon 4.1 - Sweeping Breath Relaxation29:21
Do this practice first thing after you settle back into your private life.
Sweeping Breath, is an ancient Yoga Nidra technique from the Himalayan Tantra Tradition. It allows us to control our brainwaves and nervous system.
During this practice, we'll forget about our physical body and experience a contraction and expansion of consciousness.
As usual for yoga nidra practices, find a quiet spot where you won't be disturbed and position your props according to your preference.
- Morning 5.1 - Modified Sun Salutation [16 min]16:08
Do this routine in the morning before eating anything. If possible, do it outdoors while facing the sun.
This is a sequenced designed to stretch the whole body, with particular attention on the tightest areas.
Discover how a simple morning stretching routine inspired by traditional Sun Salutations can transform your sleep quality and overall well-being.
In this video, we'll guide you through gentle movements and mindful breathing exercises designed to set a positive tone for your day and promote better rest at night.
Benefits of This Routine:
Regulates Circadian Rhythms: Helps align your body’s internal clock with the natural day-night cycle.
Reduces Stress and Anxiety: Mindful breathing and stretching lower stress levels, leading to a calmer state at bedtime.
Boosts Energy Levels: Increases daytime energy, ensuring you feel naturally tired by evening.
Improves Flexibility and Reduces Tension: Enhances flexibility and alleviates muscle tension, preventing discomfort that disrupts sleep.
Enhances Mood: Releases endorphins to improve your mood and mental well-being.
Encourages Deep Breathing: Promotes relaxation and deeper, more restorative sleep through rhythmic breathing.
Start your day with these revitalizing exercises and experience the benefits of better sleep and overall health.
- Morning 5.2 - Breath Awareness [5 min]5:30
To keep this course accessible to everyone, including those with hearing impairment, you can download the script of this meditation. Read it slowly and take your time between each paragraph.
If you can hear just fine, we strongly recommend the use of the video
- Afternoon 5.1 - Full Body Workout [25 min]26:02
You should know that already, get the workout part done as soon as possible once you've finished your work day. And remember to do it on an empty stomach.
In this video, we guide you through a comprehensive sequence designed to release tension, enhance flexibility, and promote overall well-being.
Why This Works For Sleep
Engaging in a series of gentle stretches as the day begins to wane helps align your body’s internal rhythms with the natural ebb and flow of light and dark, harmonizing your circadian rhythms for a more consistent and restful sleep.
These movements, infused with mindful breathing, dissipate the stress and anxiety accumulated throughout the day, guiding you towards a tranquil state of mind as night approaches.
As you stretch, the energy within you begins to flow more freely, rejuvenating your spirit and ensuring that, by the time the evening deepens, you feel naturally inclined towards rest.
This routine enhances your flexibility and alleviates the muscle tension built up from the day’s endeavors, preventing the discomfort that might otherwise disturb your slumber.
The endorphins released through this practice lift your mood, bestowing a peaceful mindset, and preparing you for the journey into sleep.
- Afternoon 5.2 - Alternate Nostril Breathing Level-2 [20 min]20:50
You can do this practice anytime in the evening, either right after the workout, before dinner, or as a last thing before going to bed.
Today, we're elevating our breathwork practice with Nadi Shodhana Level 2 – a slightly more advanced variation of Alternate Nostril Breathing.
Join me as we delve into a more structured approach, incorporating ratio and counting to deepen our connection with the breath and promote profound balance within. Let's explore this transformative practice together.
- Morning 6.1 - Advanced Bellow Breathing [15 min]15:45
Today we'll bring our energy-breathing practice to the next level!
A 15-minute kundalini yoga kriya to explore bhastrika pranayama in all its variations. An energizing breathwork practice.
In Sanskrit, Bhastra is the bellow used to pump up the fire.
Bhastrika Pranayama is indeed the bellow breathing exercise, called so because the movement of the diaphragm mimics a pair of bellows and fans an internal fire, creating physical, pranic, and psychic heat.
In Kundalini/Kriya Yoga, the practice of Bhastrika may be performed in different postures and synced with specific movements of the arms, the spine, or literally any part of the body.
- Morning 6.2 - Ocean Breath [10 min]10:30
As usual, this practice should be performed before lunch.
Although we're almost at the end of this weekly program, there's still time to learn a new technique: Ujjayi Breath, also known as Ocean Breath or Victorious Breath.
Ujjayi breath is a yogic breathing technique characterized by the contraction of the glottis, creating a gentle hissing or oceanic sound as the breath moves in and out through the nostrils.
By creating a valving effect, the air is acquired and released more gradually, allowing for longer inhalations and exhalations.
This technique is often used in yoga to deepen the breath, cultivate mindfulness, and generate internal heat.
The slower the breath, the deeper the relaxation!
- Afternoon 6.1 - Anahata Kriya [55 min]53:03
For these last two days, we are going to incorporate a few more profound practices from the Himalayan Yoga tradition.
This intense kriya stimulates our cardiac plexus (controlling lungs and heart), and our thymus gland (responsible for our immune system and playing an important role in a healthy sleep cycle).
Through the action on the psychic heart center, it also helps us release negative emotions.
Go slow and practice mindfully
- Afternoon 6.2 - Yoga Nidra for Deep Sleep [35 min]41:02
For these last two days, we are going to incorporate a few more profound practices from the Himalayan Yoga tradition.
This intense kriya stimulates our cardiac plexus (controlling lungs and heart), and our thymus gland (responsible for our immune system and playing an important role in a healthy sleep cycle).
Through the action on the psychic heart center, it also helps us release negative emotions.
Go slow and practice mindfully
- Morning 7.1 - Restorative Practice [25 min]26:32
It's been a long week, full of intense exercise and busy living - and we still have some powerful stuff to do!
So let's kick off the day with a slow, gentle, restorative practice - to put our body back into a comfortable space.
Background music: "cdc1" by Kosta, sourced from Free Music Archive, under CC BY 4.0 license.
- Morning 7.2 - Breathing Kriya [55 min]54:16
For this last morning, we'll push our breathing practice to the next level of awareness. This long but simple kriya will purify and balance our left and right sides (sympathetic/parasympathetic).
What is a Kriya?
In yoga and meditation, a "kriya" refers to a specific set of actions or techniques designed to achieve a particular outcome.
Kriyas are systematic practices that combine physical postures (asanas), breath control (pranayama), gestures (mudras), sound (mantras), and meditation to purify the body and mind, balance energy, and facilitate spiritual growth.
- Afternoon 7.1 - Kriya for the Energy Centers1:13:51
For some of you, this might be the strangest practice of them all, but once again trust the process.
Chakra Asana Kriya - A kundalini yoga mixed practice to stimulate all 7 chakras through a series of Asana related to the subtle body energy centers.
In this active kriya, we go through a sequence of common and less common yoga poses in order to cleanse and revitalize our energy centres.
- Afternoon 7.2 - Ocean in a Drop [40 min]41:02
Let's close the circle, the first practice as the last one.
Repeating a yoga nidra is extremely beneficial, it allows us to enter into a deeper theta state every time.
Requirements
- No requirements or prerequisites
Description
Throughout this immersive program, you'll engage in a carefully crafted series of practices designed to enhance the quality of your rest, refresh your body, and calm your mind.
Experience a variety of techniques tailored to promote deep relaxation and restorative sleep, including guided breathwork sessions, gentle yoga stretches, and soothing Yoga Nidra practices.
Learn to release tension, quiet your thoughts, and create the ideal conditions for a peaceful night's rest.
Whether you struggle with insomnia, stress-related sleep disturbances, or simply seek to optimize your sleep patterns, this program offers a holistic approach to improving your sleep quality and overall well-being.
Join us on this journey towards better sleep and awaken each day feeling refreshed, energized, and ready to embrace life to the fullest.
Who's this course for?
Folks experiencing sleep issues or seeking to improve sleep quality
Those having difficulty falling asleep, staying asleep, or waking up refreshed
People dealing with stress, anxiety, fear, trauma
Persons seeking to overcome negative patterns and find a healthy routine
Anyone looking for mental clarity and enhanced energy levels
Everyone who wants to get stronger, healthier, and happier
What's Included
30+ video lessons
relaxation techniques,
breathwork,
physical exercises,
concentration and meditation practices
Daily Schedule (including diet advice)
Theory of sleep
Lifetime access
Who this course is for:
- Throughout this program, we'll explore techniques and strategies to optimize your sleep environment, regulate your sleep-wake cycle, and promote relaxation for better overall sleep health.