Yoga for Sleep

This course is a a four-week journey toward better sleep. You will learn about a good sleep routine, about breathing exercises to promote deep sleep and how to charge better during sleep so that you can wake up feeling rested and energized.

What you’ll get

  • ✺Four video classes

    Watch the recording any time you want. Led by medical doctor and yoga intructor Tiril Elstad.

  • ✺ Written course material

    First week you’ll be able to download a PDF with course material, written instructions and exercises to keep.

  • ✺Access any time

    There are no live classes, so you can simply watch the course any time you’d like. We recommend to work on one lecture each week for 4 weeks.

  • ✺Science

    You will learn about the science - how and why we do slow breathing, get light on the retina, recommend journaling, and special times for eating.

  • ✺Practical exercises

    You will learn specific exercises led by Tiril.

  • ✺Breathing

    You will learn several important breathing techniques to calm your nervous system (and why they work on your HRV, body and mind).

What’s inside

Week 1

  • Theory about our autonomic nervous system (sympathetic and parasympathetic), and how this relates to our bodies, breath, and mind.

  • Together we practice a powerful breathing technique to promote sleep.

  • Homework: Go through your schedule and see where you can fit in any of the sleep routine hacks that appeal to you.

Week 2

  • Focus on building a good sleep routine. 

  • You will learn two breathing exercises

  • 4:8 breathing (short quick full inhales, long slow controlled exhales)

  • Inhale- and - exhale - 1:2:3:4 then start over.

  • Homework: Practice the breathing meditation inhale-and-exhale-counting ever morning before checking the phone or any other screens for one week.

Week 3

  • This week we focus on a breathing exercise called humming bee sound (“hmmmmm”), both to increase the exhale but also to create a vibration through your cervical area.

  • Theory about breath and heart rate variability, HRV, (for those that are curious - but it really no must to understand this part to get the benefit).

  • Homework: It is recommended to practice humming sound breathing every day this week.

Week 4

  • A summary of everything covered in the course.

  • Today we will learn a deep relaxation body scan.

  • Homework: It is recommended to practice this every day for this week.

Enrollment

Enrollment