#HarGharYoga FREE YOGA
FIX YOUR
ROUTINE
Guide to Creating a Routine that
Improves Your Sleep
About Habuild
Habuild = Habit + Building
We make health simple, consistent
and joyful for you
Our Focus
Yoga Diet Sleep
Index
Introduction 01
Problems 02
Benefits 03
Actionable Tips to Sleep Better 04-07
Asanas for Deep Sleep 08-18
Pranayams for Calmer Mind 19-29
Yog Nidra 30
How to Register 31
Introduction
To see how a person functions, one
should see how they sleep
Good sleep brings more energy, better
health, and a brighter day
Problems
Can disrupt the body's natural
sleep-wake cycle
Leads to daytime sleepiness
Decreases focus level
Increased irritability, mood
swings
Benefits of
Sleeping on Time
Helps you to maintain weight
Reduces stress and improve
your mood
Makes you look younger
Improves memory
Actionable
Tips To
Sleep Better
Early Dinner
Eat before 7 - 8 pm, so that the body gets
enough time to digest the food and sleep
will become more fruitful
Fix a Sleeping Time
Sleep experts recommend going to bed
before 11 pm and sticking with a regular
sleeping routine
Sleep Inducing Environment
Turn off phones, TVs, and laptops 30
minutes before sleeping
Keep the room cool (around 20–22°C),
dark, and quiet for deeper sleep
Drink warm turmeric milk or chamomile
tea to relax your body
Slow Down
Wrap up all the work an hour before
bedtime
Stretch if needed, and breathe deeply
and slowly
Mental Declutter
Try to resolve all the worries or
concerns before bedtime
Journaling can help transfer troubling
thoughts onto paper and clear the
head
Asanas
For
Deep Sleep
Shishu Asana
(Child Pose)
Benefits:
Stretches back, hips, thighs
and ankles
Relieves tension and
fatigue
Calms the mind and the body
Shishu Asana
(Child Pose)
How to perform:
Step 1: Sit on the heels, knees spread mat
distance apart
Step 2: Slowly bring the head towards the
floor by stretching the arms out to
the front
Step 3: Breathe into the lower back
Step 4: To come out, exhale and roll up
slowly
Viparita Karani
(Legs Up the Wall Pose)
Benefits:
Stimulates the Kidney &
Urinary Bladder meridians
Reduces stress and calms
the mind
Increases mobility in the hips
Viparita Karani
(Legs Up the Wall Pose)
How to perform:
Step 1: Lie down closer to the wall and
sweep the legs parallel to the wall
Step 2: Bring the hips as close to the wall
as possible
Step 3: Let the legs relax into the wall,
keeping a slight bend in the knees if
the hamstrings are tight
Step 4: Rest with the arms on the side,
palms up
Step 5: Breathe in the belly
Supta Kapot Asana
(Reclined Pigeon Pose)
Benefits:
Hip flexibility and relief for lower
back tension
Reduces sciatica pain, improves
circulation & aids stress relief
Supta Kapot Asana
(Reclined Pigeon Pose)
How to perform:
Step 1: Lie on your back, bend knees
Step 2: Lift right leg, place right ankle on
left thigh
Step 3: Interlace fingers behind left thigh,
draw knee towards chest
Step 4: Switch sides & repeat
Ananda Bal Asana
(Happy Baby Pose)
Benefits:
Opens the lower region of the
body
Improves spine posture
Manage symptoms of ADHD
and Alzheimer's
Ananda Bal Asana
(Happy Baby Pose)
How to perform:
Step 1: Start by lying on the back with bent
knees and feet flat on the bed
Step 2: Reach down and hold the outer
edges of the feet
Step 3: Bring knees towards the chest
Step 4: From here, gently open up the hips
and widen the legs to deepen the
stretch
Step 5: Lengthen the spine while gently
pulling arms towards the chest
Step 6: Rock the legs slowly sideways and
engage in this asana with a gentle
smile on your face
Marjari Asana
(Cat-Cow Pose)
Benefits:
Increases flexibility of the spine,
hips, abdomen, and back
Stimulates digestion
Relieves menstrual pain
Marjari Asana
(Cat-Cow Pose)
How to perform:
Step 1: Get on your hands and knees in a
tabletop position
Step 2: Keep your back straight, with knees
and feet hip-width apart
Step 3: Exhale and round your back, tuck
your chin in (Cat Pose)
Step 4: Inhale and arch your back, lift your
head and tailbone (Cow Pose)
Step 5: Repeat Steps 3 and 4 for 10 rounds
Pranayamas
For
Sleep
Bhramari Pranayama
(Bee breath)
Variation 1 Variation 2
Benefits:
Better sleep
Instant calm
Less stress and anger
Bhramari Pranayama
(Bee breath)
How to perform:
Step 1: Sit cross-legged and close your
eyes
Step 2: Put your thumbs on your ears to
gently close them
Step 3: Use your fingers to softly cover your
eyes and face (optional)
Step 4: Take a deep breath in through your
nose
Step 5: Breathe out and hum like a bee :
mmmmmmmm…..
Step 6: Feel the vibration on your face
Nadi Shodhan Pranayam
(Alternate Nostril Breathing)
Benefits:
Reduces nasal allergies, asthma,
and bronchitis and reduces BP
and acidity
Purifies nadis (channels)
Nadi Shodhan Pranayam
(Alternate Nostril Breathing)
How to perform:
Step 1: Sit comfortably and put left hand
on the knee
Step 2: Use right thumb to close right
nostril
Step 3: Inhale slowly through left nostril
Step 4: Close left nostril with ring finger
Step 5: Exhale through right nostril
Step 6: Repeat for other side (inhale right,
exhale left)
Sama Vritti Pranayama
(Box Breath or Equal Breathing)
Breathe in
Hold Hold
Breathe out
Benefits:
Balances the prana flowing through
the body’s nadis or energy channels
Calms the body and mind, and
reduces anxiety
Sama Vritti Pranayama
(Box Breath or Equal Breathing)
How to perform:
Step 1: Sit in a comfortable cross-legged
position on the floor, with the back
of the body straight
Step 2: Rest the back of your hands on
your legs
Step 3: Inhale for a count of 4. Hold (count
till 4). Exhale (count till 4). Hold
(count till 4)
Step 4: Repeat the four-part cycle for
another 2-6 rounds of breath
Click here for 5-min
Guided Box Breathing
4-7-8 Breathing
Benefits:
Reduces anxiety & improves
sleep quality
Manages food cravings & controls
emotional responses like anger
4-7-8 Breathing
How to perform:
Step 1: Sit comfortably and close your
eyes if you want
Step 2: Breathe in through your nose for 4
counts
Step 3: Hold your breath for 7 counts
Step 4: Exhale through your mouth for 8
counts
Step 5: Repeat a few times
Hold
Breathe in Breathe out
7 sec
c 8s
se ec
4
2:1 Breathing
Benefits:
Relieves body tension & increases
flexibility and depth in stretches
Reduces stress and anxiety &
improves focus without distractions
2:1 Breathing
How to perform:
Step 1: Sit comfortably and relax
Step 2: Take 2 short breaths in through
your nose (sniff-sniff)
Step 3: Breathe 1 long breath out through
your mouth
Step 4: Repeat this rhythm 5-7 times :
In-In, Out
2:1 Breath
NOSE MOUTH
2 Breaths IN 1 Breath OUT
Yoga Nidra
Yoga Nidra is a form of deep relaxation that is
often described as “yogic sleep”
It is like playing a reset button for the body
You can follow this guided practice on
youtube
Click here to watch video:
#HarGharYoga FREE YOGA
14-DAY ONLINE
FREE YOGA
Go to [Link]
Enter your name and
Whatsapp number.
You will get the link to join
the Whatsapp group.
Join the group & get all the
updates there.
SAURABH BOTHRA
CERTIFIED YOGA INSTRUCTOR
IIT GRAD | 12+ YEARS EXP.
GUINNESS WORLD RECORD HOLDER
CLICK HERE TO REGISTER FOR FREE