Many people in my classes tell me they sleep better after Kundalini Yoga.

(Free PDF practice included)

Their breath slows down, their body feels lighter, and their mind finally rests.
It is something I see again and again.
And science confirms what we already know through experience.

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What research shows

An eight-week study at Harvard Medical School compared Kundalini Yoga with sleep hygiene advice.
The yoga group fell asleep faster, slept longer, and woke up feeling more rested — results that were still there six months later.
All without medication.
Kundalini Yoga was taught as a self-care practice, with simple postures, breathing, and meditation.
Just like we do.

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Why it helps

Sleep problems are not only about being tired.
Often the body is still alert, even when we lie down.
The mind is ready to rest, but the nervous system is not.

Kundalini Yoga helps on several levels:

Breath – long deep breathing and Shabad Kriya activate the rest-and-digest system.

Movement – rhythmic postures release tension from the body, especially in the psoas and diaphragm.

Focus – mantra and rhythm quiet the mind and reduce inner noise.

Energy – prana and apana come into balance so the body feels steady again.

Hormones – breathing and gentle inversions support the natural sleep-wake rhythm.

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The link with the psoas

In my psoas work I often see that a tight psoas keeps the body in a state of alertness.
It tells the brain that we are not safe — so the body cannot let go.
When the psoas relaxes, the nervous system follows.
That moment of inner safety is often what allows real sleep to return.

Kundalini Yoga, especially when combined with awareness of the psoas, helps unwind the physical and emotional tension that sits deep in the body.

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The practice

The free PDF below contains a traditional Kundalini Yoga Kriya for Deep Sleep — a strong but effective sequence to clear tension before rest.
It includes bridge pose, Breath of Fire, and Shabad Kriya, which is often practised before sleep to calm the mind and clear the subconscious.

You can shorten the times or build up slowly.
Even 10 minutes in the evening can make a real difference.

 Download the free PDF: Kundalini Yoga Kriya for Deep Sleep
 Practise with me online
 Book a private session

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Reflection on Kundalini Yoga for better sleep

When sleep improves, life softens.
There is more clarity, patience, and joy.
Sleep is not only rest — it is integration.
Through Kundalini Yoga and psoas release we create a sense of safety inside, and from that place… rest comes naturally.