the 7 day sleep system ultimate vedic guide to using mudrorders and helping you sleep like a baby:...

The7DaySleepSystem

UltimateVedicGuidetousingMudras,Yoga&AyurvedaforCuringInsomnia,otherSleepingDisordersandHelping

YouSleepLikeaBaby

TheCalmHealer.com

Content

InsomniaandotherSleepingDisorders

WhatareMudras?

TheTrueMeaningofYoga

WhatisAyurveda?

SleepSystemDay1

SleepSystemDay2

SleepSystemDay3

SleepSystemDay4

SleepSystemDay5

SleepSystemDay6

SleepSystemDay7

ThankYou

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InsomniaandotherSleepingDisorders

Ifyouarefamiliarwithmypreviousworks,youknowthatIliketokeepallmybooksfluff-freeandconcise.Thisonewon’tbeanydifferent.

I will not waste 25 pages on educating you about the definitions of sleepdisorders,ratherIwouldprefertopresentyousomeinteresting(orshouldIsay‘alarming’)facts…

HowInsomniaandotherSleepDisordersaffectU.S.asacommunity:Morethan70MillionAmericanssufferfromsleepdisorders.

-ofthese70Million,45%sufferfromseverechronicinsomnia.

-ofthese70Million,37%haveadmittedtohavefallenasleepwhiledriving

Whichresultsinto328,000carcrashesperyear.21%ofwhicharefatalforallthepartiesinvolved.

-ofthese70Million,73%sufferfromobesity.

-these70Millionpeopleare10timesmorelikelytofallpreytoDepressionandrelatedpsychologicaldisorders.

AlsostudieshaverevealedthatapersonsufferingfromInsomniais;

-5timesmorelikelytohaveaheartstroke.-2timesmorelikelytohaveabrainstroke.- 3timesmorelikelytosufferfromerectiledysfunction.(men)- 5times more likely to have less sperm count. (men) A recent study hadlinked sleep disorders in women to increased risk of colon and breastcancer.

A recent study published in the SLEEP journal found that, even one night ofsleepdeprivationcanresultintobraintissueloss.

Huffington post recently published a 15 year long study, which found that

peoplewhosleptfewerthan6hourshadasignificantincreaseinmortalityrisk.

HowSleepDisordersaffectourpersonalhealth:

Brain—

Thefirstorganofourbody thatsleepdeprivationaffects is thebrain.Welackconcentration, our ability to remember things decreases and the reaction andresponsetimealsoslowsdown.

Eyes—

Youreyelidsstarttodroop,darkcirclesdeveloparoundyoureyesandtheeyesstarttolookbloodshot.

Skin—

Skin develops fine lines and wrinkles; also it loses its luster, moisture andelasticity.

Appetite—

Appetitegoesupbutat thesametimeyourmetabolismslowsdowndrasticallywhich results in excess consumption of unwanted calories leading tocomplexitieslikeobesity,diabetes,hypertensionetc.

ImmuneSystem—

Ifyouaresleepdeprived,yourimmunesystemtakesahitandyoubecomemorepronetoalotofinfections.

HowsufficientSleepandRestkeepsushealthy:

EliminatesStress—

Whenwerestandareasleepourbodysecretesmelatoninandserotonin,bothofwhicheliminatethestresscausinghormones.ThisDe-stressesus,makingusfeelhappyandemotionalstrongerandhealthier.

Improvescardiovascularhealth—

Deep and regular sleep reduces calcium deposition in the arteries thuseliminatingthepossibilityofarteriosclerosisandkeepsourhearthealthy.

Keepsobesityincheck—

Deep and regular sleephelps the body in creating sufficient amount ofLeptinwhich controls howmuchwe eat (leptin tells uswhen to stop eating).Also ithelpsthebodymaintainaproperrateofmetabolism.

MemoryImprovement—

Sufficientsleepmaintains thehealthofourHippocampus, thepartof thebrainwhere our precious memories are stored. Also while we sleep our bodystrengthensourneuralconnectionswhichagainreinforcetheHippocampus.

IncreasesImmunity—

Our immune system depends on a sound sleep for replenishment andreinforcement.Whilewesleep,our immunesystemisgainingstrength tofightoffthenextwaveoftoxinsandinfectioncausingvirusesthatwillstrikethenextday.

Understandthis,SleepisasimportantabiologicalentityforthehumanbodyasOxygenandfood.

TheMostCommonRemedyanditsSide-Effects:

Sleeping pills come with immediate effects and relief, but it is a temporarysolution,effectiveonlyforashort-term,addictiveandcomewithabaggageofhealthhazards.

Herearesomepotentialthreatsyouareexposedtoifyouconsumesleepingpills:- Impaired driving is one of the biggest problems with sleeping pills; peopledon'trealizethey'restillhazyanditislikedrivingdrunkthusincreasingtheriskofaccidentsdrastically.

-Theydon’tgowellwithothermedicines,i.e. ifyouareonsomemedicationsand you also consume the sleeping pills you can’t anticipate how thiscombinationmighthityou.

-Consumingsleepingpillssuppressesyourbreathingmakingyourbreathsslowand shallow,which couldbe a real threat for someone suffering fromAsthmaandotherrespiratorydisorders.Forthissamereasonpeoplesufferingfromsleepapneashouldnotbegivensleepingpills.

-Theycausedrasticweightgain.

-Theyareextremelyaddictiveandifyouformahabityou'llendupbeingworseoffwhenyoudecide to stopconsuming them,becauseyourbodywill thenbeadapted to them—and thatmeansyou'llhavemoredifficultygettinggoodandrestfulsleep.

-TheycancauseSwellingoftheeyes,face,lips,tongueorthroat.

-Regularconsumptionofsleepingpillsdullsyourbodiesbalancingmechanismand you become 5 times more likely to fall down. Amajor hazard for olderpeopleinparticular.

-Accordingtoastudyconductedin2012(publishedinBMJOpen)“Peoplewhotookprescriptionsleepingpillsweremorelikelytodieorgetcancerthanthosewhodidnottakethem”.

The Full-Proof, No Side-Effects solution for Sleeping disorders – VedicHealing Mudra healing, Yoga and Ayurveda are the 3 pillars of the Vedichealingsystemwhichformsthebaseofthe‘The7DaySleepSystem’.

Each day of this system comprises of 5Mudras, 2 PranayamAsanas, 3YogaAsanas and 2Ayurvedic Serumswhich help you cure your sleeping disordersinstantlyandwithoutanyside-effects.

ThreePillarsofVedicHealingMudras,Yoga&Ayurveda

WhatareMudras?

AccordingtotheVediccultureofancientIndia,ourentireworldismadeof‘thefive elements’ called as The Panch-Maha-Bhuta’s. The five elements beingEarth,Water,Fire,WindandSpace/Vacuum.Theyarealsocalled theearthelement,waterelement,fireelement,windelementandspaceelement.

These five elements constitute the human body – the nutrients from the soil(earth) are absorbedby the plantswhichwe consume (thuswe survive on theearth element), the blood flowing through own veins represents the waterelement,thebodyheatrepresentsthefireelement,theoxygenweinhaleandthecarbondioxideweexhalerepresentsthewindelementandthesinuseswehaveinournoseandskullrepresentthespaceelement.

As long as these five elements in our body are balanced and maintainappropriate levels we remain healthy. An imbalance of these elements in thehumanbodyleadstoadeterioratedhealthanddiseases.

Nowunderstandthis,thecommandandcontrolcenterofallthesefiveelementsliesinourfingers.Soliterally,ourhealthliesatourfingertips.

TheMudrahealingmethodthatIamgoingtoteachyoudependsonourfingers.

Tounderstandthis,weshouldfirstknowthefinger-elementrelationship:

Thumb–Fireelement.

Indexfinger–Windelement.

Middlefinger–Space/Vacuumelement.

Thirdfinger–Earthelement.

Smallfinger–Waterelement.

Thisimagewillgiveyouabetterunderstandingoftheconcept:

When the fingers arebrought together in a specificpattern andare touched toeach other, or slightly pressed against each other, the formation is called as a‘Mudra’.

When the five fingers are touched and pressed in a peculiar way to form aMudra,itaffectsthelevelsofthefiveelementsinourbody,thusbalancingthoseelementsandinducinggoodhealth.

P.S.TheMudraHealingandWeightLossmethodsaren’tjusttheoryorwordplay;thesearehealingmethodsfromtheancientIndianVedicculture,provenandtestedoverages.

Important

Forthebetterunderstandingofthereader,detailimageshavebeenprovidedforeverymudraalongwiththemethodtoperformit.

TheMudraswhoseimagesshowonlyonehandperformingtheMudra,aretobeperformedsimultaneouslyonbothyourhandsfortheMudrastohavethemaximumeffect.

TheTrueMeaningofYoga

Thereisacommonandpopularbeliefthat‘Yoga’isanIndianritualwhichisallaboutperformingdifficultphysicalexercises formaintaininghealthandcuringdiseases.

ThisisaMYTH!!

Actually,soundhealthisaside-effectofYoga.

Surprising!!!Buttrue.

The word ‘Yoga’ literally means to unite ourselves with our higher self - anentirelymeta-physicalobjectivewhichcanbeachievedthroughaDisciplineofPhysical exercises (Asana’s) coupled withMeditation exercises (Dhyana) andBreathing exercises (Pranayam).When we perform those exercises we get inshapeandachievegoodhealth.

Yogaisnotsomethingwhichisonlytobeperformedorpracticed;itisalsotobeachieved.

Yoga is the destination and the path to it is through a disciplined practice ofphysicalexercises,meditationandbreathingexercises.

MaharshiPatanjali,inhisrevolutionarywork‘PaatanjalYogaSutra’prescribesaneight-foldpathtoachieveYoga,knownasAshtangYoga.

[‘Paatanjal YogaSutra’ is considered to be the most comprehensive book onYoga and it forms the basis and reference of all the Yoga methodologiespracticedthroughouttheworldtoday.]

TheAshtangYoga[eight-foldpath toyoga],givenbyMaharshiPatanjali isasfollows:Yama

Themoralvirtuesthatoneshouldpossessastheyareconsideredtobeessentialforone’sinitiationonthepathtoyoga.

Niyama

It involvesbeing knowledgeableandawareabout your surroundingsand then

studyingyourselftoformanessentialdisciplinewhichyouwouldadhereto.

‘UnderstandingandPerforming’therequiredphysicalexercises,thisisthecoreofyouryogapractice.

Pranayam

Itisallaboutbreathcontrol,whichenhancesthelifeenergywhichgovernstheexistenceofabeingandbalancesthementalenergy.

Pratyahar

Sensoryinhibitionswhichinternalizetheconsciousnessandprepareyourmindtotakeaction.

Dharana

It involves inculcating an extendedmental focus to concentrate on only thosethingsthatareessential.

Dhyana

Itinvolvesmeditation,payingattentiontoyourbreathingandthusfocusingonlyonyourself.

Samadhi

Becomingonewiththeobjectofyourcontemplationandexperiencingspiritualliberation.

Yama and Niyama are essential for inculcating the needed discipline and toestablishastrictroutine.

Asanaisthecrucialphysicalpart,whichsubjectsyourbodytoessentialphysicalmovementsthroughdifferentexercises.

Pranayam andPratyahar are needed to guide us through the various breathingexercisesandformakingusawareoftheinternalspiritualchangesasweascendalongthepathtoYoga.

Dharana andDhyana stages prepare usmentally and spiritually to concentrateinwardsbyusingvariousmeditationexercises.

SamadhiistheculminationstagewhereoneachievesYoga.

Inthisguidewemakeuseof,AsanaandPranayamaforCuringInsomniaandrelatedSleepDisorders.

WhatisAyurveda?

Ayurveda ( �� ) is an ancient system of health care that is native to theIndian subcontinent. It is presently in daily use bymillions of people in Indiaanditisbeenhugelyappreciatedandfollowedbymillionsofpeopleacrosstheglobeasaholisticapproachtohealthandwellbeing.

Theword‘Ayurveda’isacompoundSanskritword,

Ayurveda (��)=Ayushya(��)+Veda��)) ,Where,‘Ayushya’means‘Life’andVedameans‘Wisdom/Knowledge’.

Thus,AyurvedaLiterallymeans,theknowledgeoflife.

Ayurveda is concerned with measures to protect "Ayushya" (Life), which isachievedthroughahealthylivingalongwiththerapeuticmeasuresthatrelatetophysical,mental,socialandspiritualharmony.

Ayurvedahasdocumentedcures,forvariousdiseasesconsideredasincurablebymodern medical science. Also, most of the modern drugs and medicines areknowntohavehazardousside-effectswhileAyurvedicremedieshavenone.

PeopleallovertheworldarenowrealizingtheeffectivenessofherbalremediesandareacceptingAyurvedaintotheirlives.

PranayamAsana#1

UdgithPranayam/PranayamofresoundingAum

Method:

SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.

Closeyoureyes.

Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.

Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.

Duration:

Repeatitfor3-4times.

-ThisPranayamisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.

-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.

PranayamAsana#2BhramariPranayam/PranayamoftheHornet

Method:

SitinSukhasan.

Closeyoureyes.

Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.

Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.

Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).

(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)Duration:

Nospecificduration.Repeatitforatleast4-5times.

YogaAsana#1BhujangAsan/AsanaofSnake

Method:

Lie down on the mat/ground facing down, i.e. your stomach, chest and chintouchingtheground,withyourhandsatyourside,palmsfacingdown.

Then,placingyourpalmsadjacenttoyourrespectiveshoulders,pushyouruppertorsoup.(ReferImage)Yourgroinshouldstillbetouchingtheground.

Hold this position for a few seconds and then return back to the initial lyingdownposition,whileexhalingslowly.

Duration:

Repeatatleast3-4times.

YogaAsana#2Parvatasan/AsanaofMountain

Method:

Sitcomfortablyonthematwithyourlegsstretchedoutfront.

Now,foldyourrightlegandplacethefootonyourleftthighwiththebaseoftheright foot (palmof the foot) facingupwards. (refer the image)Then, foldyourleftlegandplacethefootonyourrightthighwiththebaseoftheleftfoot(palmofthefoot)facingupwards.

Theheelofbothyour feet shouldbe touching thebaseof theopposite thighs.(This ishowyou sit inPadmasan)Now raiseyourhandsupaboveyourheadand bring your palms together form a Namaste gesture (refer the image).[Namaste–IndianformofSalutation]

Extendyourarmsup,asmuchasyoucanwithoutbreakingthecontactbetween

yourpalms.

Takeadeepbreath,keep the air in for a fewsecondsand thenexhale slowly.Bringyourhandsdownandbeintheoriginalposition.

Allthewhilekeepyourbodystraightandaligned.

Duration:

ThisAsanatakes10-15secondstoperformandyoucanrepeatit5-6times.

YogaAsana#3Shavasana/AsanaofCorpse

Method:

Liedownon themat.Relaxyourbodyandbringyour feet together, such thattheyaretouchingeachotheradjacently.

Keepyourhandsbyyourbackwithyourpalmsfacingupwards.

Closeyoureyesandbreathecalmlyfor10-12seconds.

Thenimagine/visualizealuminousbeamoflightenteringyourbodythroughthetopofyourheadandrunningalongyourspineandilluminatingit.

Imagine the light entering your neck and nourishing your thyroid, and thenimagineitenteringyourheartandbringingyoumorecalmness.

Then imagine this light, spreading throughyour shoulders to your elbows andthenontoyourpalmsandthenreachingandnourishingeachandeveryfingerofyoursandthenfeelthemgettingrelaxedcompletely.

Then this light overflows from your heart and fills all your chest cavity andabdomen,nourishingeachandeveryorgan in the abdomenand relaxing thoseorgans.

Thenthislight,fromthelowerendofyourspine,spreadsintoyourhipsandthenflows into your legs and reaches every finger of your feet and internallynourishesthemandthenfeeltheentirelowerpartofyourbodyveryrelaxed.

In the final phase, this light entersyour face throughyourneck andnourishes

yourteeth,tongue,lips,nose,earsandeyesandthenyoufeelthosepartsrelaxedcompletely.

Keepbreathingslowlyandgentlyallowyourbreathtorelaxyoumoreandmore.

After about 10-12 minutes in this state, slowly roll to your right side whilekeepingyoureyesclosed.Stayinthisstateforaminute.

Thenwiththesupportofyourrighthand,situpwithyourlegsfoldedwitheyesstillclosed.

Nowbreathedeeply,becomeawareoftheenvironmentaroundyouandslowlyopenyoureyes.

Duration:

ThisAsanatakesaround15minutestoperform.

Mudra#1

Kilakmudra/MudraofBondage

Method:

ThisMudraistobeperformedinaseatedposition.

Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.

Crossyourwristswiththebackofyourpalmsfacingeachother.

Now stretch out both the Little fingers, and then hook them with their tipstouchingandpressingagainsteachother.(Refertheimage)Liftupboththeringfingers,slightly.

JointhetipsoftheThumb,IndexandMiddlefingersonboththehandstogether.

Duration:

This Mudra should be performed for at least 7 to 10 minutes and can be

performedfor40minutesatastretch.

Mudra#2

Mushtimudra/MudraofFist

Method:

TouchthetipofyourthumbtothebaseoftheRingfingerandpressslightly.

ClosealltheotherfingersovertheThumbtoformafist.

(Refertheimage)

FormthisMudraoneachhandandrestthefistsagainstthelowerbelly.

Duration:

This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.

Mudra#3

Vyaanamudra/MudraofOmnipresentIntegration

Method:

JointhetipsoftheThumbandtheIndexfingerandpressslightly.

Touch the tip of the Middle finger to the midline of the Thumb. (Refer theimage)KeeptheRingandLittlefingersextendedupwards.

OncetheMudraisformedonboththehands,placeitinyourlap,palmsfacingupwards.

Duration:

Mudra#4

Hridaymudra/MudraofHeart

Method:

TrytotouchthebaseoftheIndexfingerwiththetipofthesameIndexfinger.

Now,rollthisbentIndexfingerforwardinsuchawaythatthefirstknuckleoftheIndexfingertouchesthebaseoftheThumb(Refertheimage).

Now join the tips of the Thumb,Middle and Ring fingers together and pressslightly.

KeeptheLittlefingeroutstretched.

ThisMudraistobeperformedonbothyourpalmssimultaneouslyandthenrestthisMudrasonyourthighs.

Duration:

Mudra#5

Bhairavmudra/MudraoftheOne‘whoisn’tterrifiedbyDeath’

Method:

Placeyourrighthandontopofyourlefthand,bothpalmsup.

Keepthefingerstogether,lightlypressingagainsteachother.

PlacethisMudrainyourlap.

Duration:

AyurvedicBreakfastSerum

SweetenedCardamomMilk

Ingredients:

1cupofMilk

1½tbspnofHoney

PinchofCardamompowder.

Instructions:

Bringthemilktoaboil.

Turnofftheheatandaddhoneyandcardamompowder.

Stirwellandconsumewhilehot.

AyurvedicBedtimeSerumOjasPeya(I)

Ingredients:

1½cupofMilk

7-8 Almonds, soaked in water for 8/9 hours and finely chopped. (instead ofsoakedalmondsyoucanalsouseblanchedalmonds incaseyouforget tosoakthem.)5-6Dates,deseededandfinelychopped

½tspnofCinnamonpowder

½tspnofCardamompowder

¼tspnofTurmericpowder

¼tspnofNutmegpowder

1½tbspnofGhee(ClarifiedButter)

2-3BlackPeppercorns(crushed)

Instructions:

Addalltheingredientstothemilkandstirthoroughlytillthespicepowdersaremixedwell.

Putthismixtureinablendertogetthickconsistencyforthemixture.

Afterblendingbringthismixturetoaboilandthenletitsimmerfor2-3minutes.

Turnofftheheat.

AddHoneyifyouneedittobemoresweet.

Consumewhileitishot.

Pre-SleepBreathingRoutine

Lieinyourbed,facingupwardswithyoureyesclosed.

Both your hands should be by your side, adjacent to your thighs and palmsfacingupwards.

Inhaledeeplybutslowlyandthenexhaleoutthesameway.Concentrateonyourbreathingforacoupleofminutes.

Then,turntoyourleft(i.e. lieonyourleftside)andplaceyourpalmsonyourthighs.

Inhalein3steps,i.e,take3breaths,onefollowedbytheothertofillyourlungs.(donotexhale.)Holdthebreathin,aslongasyoucan.Thenexhaleoutslowly.

Repeatinhale-exhalepatternfor7-10times.

SchedulefortheDay

Morning:

-BothPranayamAsanas

-AlltheYogaAsanas(exceptShavasana)

-AlltheMudras(atleast7min.each)

-EndwithShavasana

Waitfor35-40minstoeatyourbreakfast,makesuretoendyourbreakfastwiththe‘Ayurvedicbreakfastserum’.

Evening:(atleast2-3Hrs.beforedinner)-BothPranayamAsanas

-BoththeYogaAsanas(exceptShavasana)

Dinner:

Consume the ‘Ayurvedic Bedtime Serum’ for Dessert or 15 min. after yourdinner.

BeforeBedtime:

-BhramariPranayam(PranayamAsana#2)

-Shavasana

InBed:

-Practicethe‘Pre-SleepBreathingRoutine’.

PranayamAsana#1

Method:

Closeyoureyes.

Duration:

Method:

SitinSukhasan.

Closeyoureyes.

YogaAsana#1ShalabhAsan/AsanaofLocust

Method:

ThisAsanaistobedonelyingdown.

Lieonyourstomachwithyourchinplacedontheground/mat.

Yourfeetshouldbeclosetogetherandthenailsofyourtoesshouldbetouchingtheground.

Slideyourpalmsunderyourthighs.

Raisetherightlegintheair,holditupfor3-4secondsandbringitbackdown.

Then raise the left leg in the air, hold it up for 3-4 seconds and bring it backdown.

Duration:

YogaAsana#2Paschim-Uttan-Asan/AsanaofWestwardbend

Method:

Sitcomfortablyonthematwithyourlegsstretchedoutfront,facingwest.

Slowlyinhalingraisebothyourhandsup.

Hold your breath in and then bend forward so that your index fingers aretouching the respective thumbsonyour toes. (Refer Image)Hold thispositionforaslongasyoucomfortablycan.

Then,slowlyexhalingreturnbacktotheinitialsittingposition.

(Withregularpractice,yourbodywillbecomeflexibleenoughthatyouwillbeabletotouchyourforeheadtoyourknees.)Duration:

ThisAsanatakes8-10secondstoperformandyoucanrepeatit3times.

Method:

Duration:

Mudra#1

TritiiyaKurmamudra/MudraofTortoiseIII

Method:

Raiseyourpalms to chest height,with the left palm facingupwardswhile therightpalmisfacingdownwards.

CurldowntheMiddle,RingandLittlefingersofthelefthandtoformapartialfist,whilekeepingtheIndexfingerandThumbextended.

Curldown theMiddleand ring fingersof the righthand to formapartial fist,whilekeepingtheIndexfinger,LittlefingerandtheThumbextended.

Now,keeptherightpalmovertheleftpalm.

TouchthetipoftherightIndexfingertothetipoftheleftthumb.

TouchthetipoftherightLittlefingertothetipoftheleftIndexfinger.

TouchthetipoftherightThumbtothebaseoftheleftThumbnearthewrist.

After forming thisMudra, hold thisMudra in front of your Solar Plexus (justbelowyoursternum)Duration:

Mudra#2

Method:

Duration:

Mudra#3

Method:

(Refertheimage)

Duration:

Mudra#4

Samputamudra/MudraofBud

Method:

It’samodifiedformofthe‘PrayerMudra’.

Touchthetipofthefingersofyourrighthandwiththetipofthefingersofyourlefthandasshownintheimage.

Makehollowspacebetweenboththepalmsasifyouareholdingasmallbird.

Now, take this formation in front of your eyes, and look through the hollowspaceandconcentrateonyourbreathingforacoupleofminutes,thenholdthisMudrainfrontofyourHeart.

Duration:

Mudra#5

Shukrimudra/MudraofPurity

Method:

ThisMudracanbeperformedwhilebeingseated,inastandingpositionorlyinginbed.

Concentrateonyourbreathingtorelaxandfeelcomfortable.

JointhetipsofallyourfingerstogethertomakethisMudra.(Refertheimage)Yourpalmsshouldbefacingupwards.

ForbestresultsperformthisMudralyingdown.

Duration:

AyurvedicBreakfastSerumOjasPeya(II)

Ingredients:

1½cupofMilk

4-5Almonds,soakedovernightandfinelychopped

5-6Dates,deseededandfinelychopped

½cupofgratedCoconutorCoconutflakes

2tbspnofGhee(ClarifiedButter)

2tbspsofHoney

Instructions:

Add all the ingredients (exceptHoney) to themilk and stir thoroughly till thespicepowdersaremixedwell.

Turnofftheheat.

AddHoneytothemixture(makesuretheheatisturnedoff).

AyurvedicBedtimeSerumAniseedTea/SaunfGhutti

Ingredients:

1½cupofwater.

1½tspnAniseed

Instructions:

Bringthewatertoaboil.

Thenaddtheaniseedtothewater.

Coverthepotwithalidandletitsimmerfor12-15minutes.

Separateouttheseedsbypassingtheteathroughastrainer.

Addhoneyfortaste,ifyouwish.

SchedulefortheDay

Morning:

-BothPranayamAsanas

-EndwithShavasana

Dinner:

BeforeBedtime:

-Shavasana

InBed:

PranayamAsana#1

Method:

Closeyoureyes.

Duration:

Method:

SitinSukhasan.

Closeyoureyes.

YogaAsana#1Sarvangasan/AsanaoftheShoulderStand

Method:

Lie on themat/ground comfortablywith both your hands resting at your side,palmsfacingdown.

Step1:

Takeadeepbreathandthenliftbothyourlegsup.

Yourhipsshouldnottouchtheground,whileyourwaistisstillontheground.

Step2:

Now,liftyourwaistoffthegroundusingyourhandsandbyexertingpressureonthegroundthroughyourelbows.(ReferImage)Yourentireweightshouldbeonyourshoulders.

Remain in this position for as long as you comfortably can and then slowlyexhalingreturntotheinitialposition.

Duration:

ThisAsanawilltake12-15secondstoperform,repeatitatleast2times.

YogaAsana#2ArdhHalasan/AsanaoftheHalf-Plough

Method:

Lie on the mat/ground comfortably with your legs laid out straight and yourpalmsshouldrestbesideyourthighs,palmsfacingdown.

Slowlyinhaling,raiseyourrightlegstraightupintheair.(ReferImage)

Holdyour legup for 3-4 seconds and then touch theground to your leftwithyour right leg, so that right thigh is resting on your left thigh, all the whilemaintainingyouruppertorsoandhandsintheoriginalposition.(ReferImage2)Maintainthepositionforafewsecondsandthenslowlyexhaling,returntotheoriginalposition.

(Repeat the procedure in the other direction, so that the left leg touches thegroundandourleftthighisrestingonyourrightthigh.)ThiswillcompleteonesetofthisAsana.

Duration:

Each setof this asana takes10-12 seconds toperformandyoucan repeat it 3

times.

Method:

Duration:

Mudra#1

Method:

Duration:

ThisMudrashouldbeperformedforatleast7to10minutesandcanbe

Mudra#2

Method:

Mudra#3

Method:

Duration:

Mudra#4

Trishulamudra/MudraofTrident

Method:

Raiseyourpalmstochestheightwithyourpalmsfacingawayfromyou.

PlacethepadoftheThumbonthenailoftheLittlefingerandpressslightly.

Keeptheotherthreefingersextendedupwardsandoutstretched,asshownintheimage.

Duration:

ThisMudrashouldbeperformedforatleast7to10minutesandcanbeperformedfor15minutesatastretch.

Mudra#5

Method:

Duration:

AyurvedicBreakfastSerumOjasPeya(I)

Ingredients:

1½cupofMilk

Instructions:

Turnofftheheat.

AyurvedicBedtimeSerumCeleryJuice

Ingredients:

2cupsCelery,diced/chopped

1tbspnofHoney

Instructions:

Liquefycelerybyputtingitinablenderwith½acupofwater.

Removethepulpbypassingitthroughastrainer.

AddHoneytothejuiceandmixwell.

Consumebeforeretiringtobed.

SchedulefortheDay

Morning:

-BothPranayamAsanas

-EndwithShavasana

Dinner:

BeforeBedtime:

-Shavasana

InBed:

PranayamAsana#1

Method:

Closeyoureyes.

Duration:

Method:

SitinSukhasan.

Closeyoureyes.

Method:

Step1:

Step2:

Duration:

YogaAsana#2PrathamMarkatAsan/AsanaofMonkey-I

Method:

Lieonthemat/groundcomfortablywithyourlegsfoldedinsuchawaythatyourheelsaretouchingyourbumandspreadoutyourhandsoneitherside.

Slowlyinhaling,turnyourlowertorsotoleft,sothatyourleftkneetouchestheground,allthewhilemaintainingyouruppertorsointheoriginalposition.

Then,looktoyourright.

Maintainthepositionforafewsecondsandthenslowlyexhaling,returntotheoriginalposition.

(Repeat theprocedure in theotherdirection, so that the rightknee touches thegroundandyouarelookingtowardsleft.)Duration:

Method:

Duration:

Mudra#1

Method:

(Refertheimage)

Duration:

Mudra#2

Method:

Mudra#3

Method:

Duration:

Mudra#4

Shanmukhamudra/MudraofSixFaces

Method:

Holdyourpalmsinfrontofyourchestfacingeachother.

Nowextendallthefingersonboththehandsoutwards.

Then,touchtipsofallfingersofonehandtothetipsoftherespectivefingersoftheotherhand,excepttheringfingers.

KeepboththeRingfingersextendedoutwards.

(Refertheimage)

OncetheMudraisformedlowertheMudraholditinfrontofyourabdomen.

Duration:

Mudra#5

Vairaagyamudra/MudraofDetachment

Method:

ThisMudrahastobeperformedinaseatedposition.

JointhetipsofyourIndexfingerandThumbtogetherandpressslightly.

Keepalltheotherfingersextendedoutwardsasshownintheimage.

After forming theMudras on both the hands, if you rest theMudras on yourthighs, palms facingup itwill be the ‘Dnyaanmudra’,but inVairaagyamudrathe Mudras are to be held at your waist level without placing them on yourthighs.

(Refertheimage)

Duration:

Ingredients:

1½cupofMilk

2tbspsofHoney

Instructions:

Turnofftheheat.

AyurvedicBedtimeformulationCumininBananaPulp

Ingredients:

1tspnCuminpowder.

1tspnGhee(clarifiedbutter)

1ripeBanana

Instructions:

Heat1tspnofGheeinapan.

Oncehot,add1tspnofCuminpowdertothegheeandroastitthoroughlywhilestirringcontinuously.

Turnofftheheatonceitisproperlyroasted.

Mash1ripebananaintoapulpandmixtheroastedpowderinthepulp.

Consumeitbeforegoingtobed.

SchedulefortheDay

Morning:

-BothPranayamAsanas

-EndwithShavasana

Dinner:

BeforeBedtime:

-Shavasana

InBed:

PranayamAsana#1

Method:

Closeyoureyes.

Duration:

Method:

SitinSukhasan.

Closeyoureyes.

YogaAsana#1SuptPadmasan/AsanaofreclinedLotus

Method:

SitinPadmasanposition.

[Padmasan-

Sitcomfortablyonthematwithyourlegsstretchedoutfront.

Now,foldyourrightlegandplacethefootonyourleftthighwiththebaseofthe

right foot (palmof the foot) facingupwards. (refer the image)Then, foldyourleftlegandplacethefootonyourrightthighwiththebaseoftheleftfoot(palmofthefoot)facingupwards.

Thisisthe‘Padmasan’position.]

Then slowly inhaling, bend backwards enough to place your elbows on theground.

Keeplookingupwardsandslowlyplaceyourbackontheground.

Then, place your hands at the back of your head, as if you are relaxing on abeachandopenyourchestasmuchasyoucomfortablycan.

Stayinthispositionfor8-10secondsandthengetbacktotheinitialPadmasanposition.

Duration:

Repeatatleast2-3times.

YogaAsana#2MakarAsan/AsanaofCrocodile

Method:

Nowrestyourelbowson thegroundandpushyour torsoupand then letyourfacerestinyourpalms.(Referimage)[Makarasanisarelaxationexercisewhichtakesawayallthefatigueandhelpsincalmingdownyourmindandbody]

Duration:

Acoupleofminutesshouldsuffice.(YoucanalsoremaininthisAsanatillyoufeelproperlyrelaxedandrested.)

Method:

Duration:

Mudra#1

Method:

Mudra#2

Method:

(Refertheimage)

Duration:

Mudra#3

Method:

Duration:

Mudra#4

Method:

Duration:

Mudra#5

Method:

Duration:

Ingredients:

1½cupofMilk

Instructions:

Turnofftheheat.

AyurvedicBedtimeSerumNutmegTea

Ingredients:

¼tspnNutmegPowder

2tspnHoney

Instructions:

Add 1-2 drops ofwater to theNutmeg powder followed by honey andmix itthoroughlyintoapasteandsetaside.

Bring1cupofWatertoaboil.

Turnofftheheatandaddthenutmegpastetothewaterandstirwell.

Consumewhilehot.

SchedulefortheDay

Morning:

-BothPranayamAsanas

-EndwithShavasana

Dinner:

BeforeBedtime:

-Shavasana

InBed:

PranayamAsana#1

Method:

Closeyoureyes.

Duration:

Method:

SitinSukhasan.

Closeyoureyes.

YogaAsana#1Paschim-Uttan-Asan/AsanaofWestwardbend

Method:

Sitcomfortablyonthematwithyourlegsstretchedoutfront,facingwest.

Slowlyinhalingraisebothyourhandsup.

Hold your breath in and then bend forward so that your index fingers aretouching the respective thumbsonyour toes. (Refer Image)Hold thispositionforaslongasyoucomfortablycan.

Then,slowlyexhalingreturnbacktotheinitialsittingposition.

(Withregularpractice,yourbodywillbecomeflexibleenoughthatyouwillbeabletotouchyourforeheadtoyourknees.)Duration:

ThisAsanatakes8-10secondstoperformandyoucanrepeatit3times.

YogaAsana#2ArdhHalasan/AsanaoftheHalf-Plough

Method:

Lie on the mat/ground comfortably with your legs laid out straight and yourpalmsshouldrestbesideyourthighs,palmsfacingdown.

Slowlyinhaling,raiseyourrightlegstraightupintheair.(ReferImage)

Holdyour legup for 3-4 seconds and then touch theground to your leftwithyour right leg, so that right thigh is resting on your left thigh, all the whilemaintainingyouruppertorsoandhandsintheoriginalposition.(ReferImage2)Maintainthepositionforafewsecondsandthenslowlyexhaling,returntotheoriginalposition.

(Repeat the procedure in the other direction, so that the left leg touches thegroundandourleftthighisrestingonyourrightthigh.)ThiswillcompleteonesetofthisAsana.

Duration:

Each setof this asana takes10-12 seconds toperformandyoucan repeat it 3

times.

Method:

Duration:

Mudra#1

Method:

Duration:

Mudra#2

Method:

Duration:

Mudra#3

Method:

Mudra#4Mushtimudra/MudraofFist

Method:

(Refertheimage)

Duration:

Mudra#5

Bhairavmudra/MudraoftheOne‘whoisn’tterrifiedbyDeath’

Method:

Placeyourrighthandontopofyourlefthand,bothpalmsup.

Keepthefingerstogether,lightlypressingagainsteachother.

PlacethisMudrainyourlap.

Duration:

Mudra#6

Method:

Duration:

Ingredients:

1½cupofMilk

2tbspsofHoney

Instructions:

Turnofftheheat.

AyurvedicBedtimeSerumPoppySeedTea

Ingredients:

1tspnPoppyseeds.

1cupMilk

1tbspnHoney

ApinchofCardamompowder

ApinchofNutmegpowder

Instructions:

Makethepoppyseedsintoapowderusinggrinder.

Bring1cupofmilktoaboil.

Addthepoppyseedpowderandletitsimmerfor1-2minutes.

Turnofftheheat.

Addcardamompowder,nutmegpowderandHoneytothemilk

Mixthoroughlyanddrinkwhilehot.

Consumeitbeforegoingtobed.

SchedulefortheDay

Morning:

-BothPranayamAsanas

-EndwithShavasana

Dinner:

BeforeBedtime:

-Shavasana

InBed:

PranayamAsana#1

Method:

Closeyoureyes.

Duration:

Method:

SitinSukhasan.

Closeyoureyes.

Method:

Step1:

Step2:

Duration:

YogaAsana#2MakarAsan/AsanaofCrocodile

Method:

Nowrestyourelbowson thegroundandpushyour torsoupand then letyourfacerestinyourpalms.(Referimage)[Makarasanisarelaxationexercisewhichtakesawayallthefatigueandhelpsincalmingdownyourmindandbody]

Duration:

Acoupleofminutesshouldsuffice.(YoucanalsoremaininthisAsanatillyoufeelproperlyrelaxedandrested.)

Method:

Duration:

Mudra#1

Method:

(Refertheimage)

Duration:

Mudra#2

Method:

Duration:

Mudra#3

Method:

Mudra#4

Method:

Duration:

Mudra#5

Shanmukhamudra/MudraofSixFaces

Method:

Holdyourpalmsinfrontofyourchestfacingeachother.

Nowextendallthefingersonboththehandsoutwards.

Then,touchtipsofallfingersofonehandtothetipsoftherespectivefingersoftheotherhand,excepttheringfingers.

KeepboththeRingfingersextendedoutwards.

(Refertheimage)

OncetheMudraisformedlowertheMudraholditinfrontofyourabdomen.

Duration:

Mudra#6

Trishulamudra/MudraofTrident

Method:

Raiseyourpalmstochestheightwithyourpalmsfacingawayfromyou.

PlacethepadoftheThumbonthenailoftheLittlefingerandpressslightly.

Keeptheotherthreefingersextendedupwardsandoutstretched,asshownintheimage.

Duration:

Mudra#7

Method:

Duration:

Ingredients:

1½cupofMilk

Instructions:

Turnofftheheat.

AyurvedicBedtimeSerumNutmegTea

Ingredients:

¼tspnNutmegPowder

2tspnHoney

Instructions:

Add 1-2 drops ofwater to theNutmeg powder followed by honey andmix itthoroughlyintoapasteandsetaside.

Bring1cupofWatertoaboil.

Turnofftheheatandaddthenutmegpastetothewaterandstirwell.

Consumewhilehot.

SchedulefortheDay

Morning:

-BothPranayamAsanas

-EndwithShavasana

Dinner:

BeforeBedtime:

-Shavasana

InBed:

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DisclaimerandFTCNotice

The7DaySleepSystem:UltimateVedicGuidetousingMudras,Yoga&AyurvedaforCuringInsomnia,otherSleepingDisordersandHelpingYouSleepLikeaBabyCopyright©2016,Advait.Allrightsreserved.All rights reserved. This book should not be reproduced in any formwithoutpermission inwriting from the author.Reviewersmayquote brief passages inreviews.Nopartofthispublicationmaybereproducedortransmittedinanyformorbyanymeans,mechanicalorelectronic,includingphotocopyingorrecording,orbyany information storage and retrieval system, or transmitted by email withoutpermissioninwritingfromthepublisher.While all attempts have beenmade to verify the information provided in thispublication,neither theauthornor thepublisherassumesany responsibility forerrors,omissions,orcontraryinterpretationsofthesubjectmatterherein.

Theauthorofthisbookdoesnotdispensemedicaladviceorprescribetheuseofany technique as a form of treatment for physical, emotional, or medicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.

Theintentoftheauthorisonlytoofferinformationofageneralnaturetohelpyouinyourquestforemotional,spiritualandphysicalwellbeing.Intheeventyou use any of the information in this book for yourself, which is yourconstitutional right, the author and the publisher assume no responsibility foryouractions.

Under no circumstanceswill any legal responsibility or blamebe held againstthe publisher for any reparation, damages, or monetary loss due to theinformation herein, either directly or indirectly. The information herein isoffered for informational purposes solely, and is universal as so. Thepresentation of the information is without contract or any type of guaranteeassurance.

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