Sleep Well: Yoga, Meditation, and Breathwork for Deep Sleep

Name: Sleep Well: Yoga, Meditation, and Breathwork for Deep Sleep
Rating: 4.9 (17 reviews)

A Yoga Alliance Continue Education- Mat & Chair Yoga Poses Included for Better Sleep, Relaxation, and Insomnia Relief

Created byAna Murphy

Last updated 4/2025

English

What you'll learn

How Yoga, Meditation, and Breathwork Can Improve Sleep Quality by Calming the Nervous System: Understanding and practicing the Mind-Body Connection.
To Create a Pre-Sleep Yoga Practice: Gentle, Restorative Poses to Release Physical and Mental Tension, Improve Circulation, and Prepare Your Body for Sleep.
Breathwork Techniques for Relaxation: Guided Breathing Exercises, Such as Box Breathing and Belly Breathing, to Reduce Stress and Anxiety.
Mindfulness and Meditation for Better Sleep: Simple Meditation Techniques to Calm the Mind and Prepare for Restful Sleep.
Calming Yoga Posture for better sleep: Mat-based and chair-based.
All with the goal of learning relaxation techniques that promote better sleep and insomnia relief.

Course content

10 sections • 46 lectures • 3h 57m total length

Welcome Message to Yoga for Better Sleep1:16
What Will You Learn1:47
If You Are Teaching Others1:49
Meet Your Yoga Instructor2:46

Module 1 - Introduction to Mat-Based Yoga Posture to Learn to Relax1:20
Easy Pose (Sukhasana)1:43
Learn sukhasana, the easy pose, to calm the mind and strengthen the back. Use blocks for hip and knee support, and explore extending one leg for comfort and steady breathing.
Easy Pose Spinal Movements2:09
Seated Forward Fold with Crossed Legs2:01
Seated Forward Fold (Paschimottanasana)2:16
Child’s Pose (Balasana)2:08
Practice Balasana, the child pose, with blankets and blocks for comfort. Relieve tension in the back, hips, and thighs while calming the mind and promoting relaxation through breath.
Cat & Cow Pose (Marjaryasana-Bitilasana)2:08
Practice cat and cow pose (Marjaryasana-Bitilasana) from table top to arch and round the spine, syncing breath with movement to improve spine flexibility, massaging the organs and promoting relaxation.
Puppy Pose1:49
Seated Butterfly Yoga Pose (Baddha Konasana or Bound Angle Pose)2:03
The Sphinx Pose2:23
Demonstrates the sphinx pose, guiding breath and neck movements to stretch the spine, chest, and abdomen, relax the neck, strengthen the lower back, and improve posture.
Reclining Bound Angle Pose (Supta Baddha Konasana)2:21
Reclined Figure Four (Supta Eka Pada Utkatasana or Supine Pigeon Pose)2:34
Happy Baby Pose (Balasana)1:56
Legs-Up-the-Wall Pose2:13
Supine Twist2:44
Practice the supine twist to improve spinal flexibility and alignment, gently massaging the internal organs and stretching the hips, lower back, and shoulders.

Module 2 - Introduction to Chair Yoga Posture for Better Sleep1:22
Seated Spinal Circles - Chair Yoga2:46
Seated Forward Fold - Chair Yoga1:20
Cat and Cow - Chair Yoga1:52
Spinal Twist - Chair Yoga1:54
Side Stretch - Chair Yoga1:29
Neck Rolls - Chair Yoga2:26
Shoulders Rolls - Chair Yoga1:43
Chest and Shoulders Stretch - Chair Yoga1:42
Eagle Arms - Chair Yoga4:15
Practice eagle arms while seated in a chair, wrapping the arms and aligning the shoulders and elbows, with mindful breathing and side neck stretches for a gentle seated stretch.

Requirements

Everyone is welcome here. There are no specific prerequisites or requirements to enroll.

Description

In today’s fast-paced world, restful sleep is often one of the first things sacrificed, leaving us feeling drained, stressed, and unbalanced.

In this course, you will unlock the power of yoga, meditation, and breathwork to experience the deep, restful sleep you’ve been seeking. Designed to guide you through a holistic approach, it incorporates simple yet effective techniques to promote relaxation, reduce stress, and prepare your body and mind for restful and better sleep. You'll learn to reconnect with your body, calm your mind, and establish a healthy sleep routine through the ancient practices of yoga—all with the goal of insomnia relief.

This course includes a variety of yoga practices, offering options for both mat-based postures and chair-based postures. Whether you prefer traditional floor poses or need the support of a chair, this course is designed to accommodate all levels and abilities, ensuring accessibility and comfort for everyone

What You’ll Learn:

Yoga Practices for Better Sleep (Unwind and Restore): Gentle yoga practices designed to relax your body, release tension, and prepare you for a restful night’s sleep. (15-, 20-, and 30- minute practices)
Calming Yoga Posture for better sleep: Mat-based and chair-based.
Breathwork for Sleep: Breathing exercises designed to calm the nervous system, lower heart rate, and shift your body into a restful state.
Meditation Techniques: Mindfulness and guided meditation practices that help quiet the mind and ease racing thoughts, making it easier to fall asleep.
Sleep Hygiene Tips: Practical advice on how to create an ideal sleep environment and habits that support a healthy sleep cycle and and promote insomnia relief.

Course Features:

Step-by-step video lessons (3 to 10 minute) that you can practice at your own pace.
Guided meditation and breathwork sessions designed specifically for sleep
Relaxing Mat-based and Chair-based yoga postures that can be done before bed
Captions available in English and Spanish.

Who This Course is For:

Anyone struggling with insomnia or poor sleep quality
Individuals who want to incorporate mindfulness and relaxation into their evening routine
Yoga, meditation, and breathwork enthusiasts looking to deepen their practice
Those seeking natural solutions to improve sleep without relying on medication
This course is also for those who want to learn how to help others improve their sleep.
If you're a yoga instructor, this online Continuing Education course is certified by Yoga Alliance and counts toward your Yoga Alliance CE credits.

Benefits of the Course:

Improved sleep quality and duration
Increased relaxation and reduced stress levels
Better mental clarity and focus during the day
A deeper sense of calm and emotional balance
Insomnia Relief

Who this course is for:

This course is for you. This course is suitable for everyone—whether you're a complete beginner or an experienced yogi.
Anyone struggling with insomnia or poor sleep quality. Those seeking natural solutions to improve sleep without relying on medication.
It's perfect for those looking to improve sleep quality, manage stress, and unwind at the end of the day.
Individuals who want to incorporate mindfulness and relaxation into their evening routine.
Yoga, meditation, and breathwork enthusiasts looking to deepen their practice
This course is also for those who want to learn how to help others improve their sleep.
If you're a yoga instructor, this online Continuing Education course is certified by Yoga Alliance and counts toward your Yoga Alliance CE credits.

Sleep Well: Yoga, Meditation, and Breathwork for Deep Sleep

What you'll learn

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Course content

Introduction to Yoga, Meditation, and Breathwork for Better Sleep4 lectures • 8min

Mat-based Relaxing Yoga Postures for better sleep15 lectures • 32min

Relaxing Chair Yoga Postures for better sleep10 lectures • 21min

Breathwork for Sleep: Relax, and Restore5 lectures • 23min

Meditation Techniques to quiet your thoughts and promote deep relaxation4 lectures • 32min

Yoga Practices for Sleep Better: Unwind and Restore4 lectures • 1hr 37min

Full Guided Chair Yoga Practices for Better Sleep: Unwind and Restore1 lecture • 18min

Bedtime Yoga Ritual1 lecture • 4min

Habits to Support Better Sleep1 lecture • 2min

Congratulations!1 lecture • 2min

Requirements

Description

Who this course is for: