Yoga and Ayurveda for Deep Sleep

Practices, Recipes, and Rituals

Online | 3 class series| Starting September 10, 2026

Introduction Course Content Registration FAQs

Why Study Sleep?

Practice, Prescribe, Prepare Sleep

When we compromise sleep, our body, mind, and heart falter, we essentially compromise health, immunity, and emotions- turning away from health, kindness, and purpose. Recent studies show even one night of poor sleep disrupts emotions, spikes inflammation, weakens immunity, and clouds thinking, while chronic sleep loss drives up risks for heart disease, diabetes, and mood issues.

Yet modern research on yoga and Ayurveda confirms these practices boost deep sleep stages, calm the nervous system, and rebuild resilience. Imagine waking with vibrant energy every day, enjoying health, peace of mind, and most of all life.

Join this 3-class series for hand-picked, easy-to-apply, traditional rituals, Yoga practices from oral tradition, and Ayurveda recipes: reliable information better sleep and true rejuvenation.

Program Schedule

Sleep Smart Everyday: Yoga Practices

September 10, Thursday, 1 p.m. – 4 p.m. CT

Sleep and Emotions: Connection, Conflict, and Solution

September 17, Thursday, 1 p.m. – 4 p.m. CT

Ayurvedic Recipes and Rituals: Sleep, Immunity, Rest

September 24, Thursday, 1 p.m. – 4 p.m. CT

Certificate and prerequisite

Earn 9 CEUs (Yoga Alliance, NAMA, IAYT) and receive a certificate of completion from Yogsadhna.
Open to all students, teachers, and seekers of Yoga and Ayurveda

Required Tools And Materials

SOMA: Self Care Rest Bundle
Yoga and Mudra Book
Tongue Scraper
4 Ounce Sesame oil/ Almond Oil/ Ghee

SUGGESTED PRE-PRACTICES

Objectives and Takeaways

Learn bedtime rituals: 3 essential self-care practices for heart, breath, and body, plus dawn/dusk pranayama and hand mudras to prime your system for deep, restorative sleep.
Deepen sleep on demand: Six-zone relaxation technique and exclusive guided relaxation to unlock slow-wave sleep stages and wake refreshed.
Process emotions for better rest: 3 kriyas exploring breath-emotion connections, plus a powerful mantra for emotional balance and healing—turning inner turbulence into serene nights.
Sleep Support Kitchen Recipes: Explore basic spices and foods that can transform into powerful and accessible healing concoctions, balms, and recipes to support deep sleep.
Practices from Oral Tradition: Learn practices passed down from generations of Yoga teachers as oral tradition.
Build sleep-powered immunity: Mudras, kriyas, asana, and pranayama to boost ojas, alongside seasonal recipes from your kitchen pharmacy for resilient health and circadian harmony.
Track and transform: Personalized sleep and emotion worksheets/journal templates to integrate theory into daily rituals.
Resources & Support: Comprehensive Q&A for clarity and integration, Detailed handouts, worksheets, and resources for further study.

TRAINING ACCESS DETAILS

All sessions will be conducted live and recorded.
Enrollment grants you access to the course recordings and resources starting from the first day of the live training
Replay and resources access is for 90 day

Sleep Smart Everyday: Yoga Practices

September 10, Thursday (1 p.m. – 4 p.m. CT)

Discover how to unlock deeper, more efficient sleep in this engaging first class of the 3-part series. Drawing from Yoga texts and Ayurvedic wisdom, you’ll explore sleep’s true role, its link to circadian rhythms, and simple nightly upgrades like three self-care rituals, dawn/dusk pranayama, hand mudras, and a six-zone relaxation technique for profound rest. Walk away with a personalized sleep journal template and the confidence to transform bedtime into your nightly reset, ready to wake energized and balanced.

Takeaways

What is Sleep
Sleep in Yoga Texts
Ayurveda on Sleep
Sleep and Circadian Rhythm
3 Self-Care Rest Practices
Pranayama for Dawn and Dusk
Hand Mudras to Support Sleep
Siz-Zone Relaxation as Sleep Ritual
How to Maintain a Sleep Journal

Prepare with: Deep Tissue Relaxation

Sleep and Emotions: Connection, Conflict, and Solution

September 17, Thursday (1 p.m. – 4 p.m. CT)

Unresolved emotions hijack your sleep, spiking cortisol, inflaming your body, and fragmenting deep rest cycles—recent studies confirm emotional stress from poor sleep worsens immunity and digestion while trapping you in a cycle of exhaustion. This second class makes sleep the center of conversation and practice by revealing how yogic kriyas, pranayama, and relaxation directly calm emotional turbulence, purify your system, and unlock restorative slow-wave sleep for true rejuvenation. Discover Ayurveda’s wisdom on emotions’ role in digestion and rest, plus practical shifts like dosha-tuned foods, healing colors, and stones that foster discernment—turning bedtime chaos into serene, healing nights. Walk away with your emotional-sleep toolkit.

Takeaways:

What are Emotions
Connection between Breath and Emotions
Emotions, Sleep and Digestion
3 Practices for Regulating Emotions
Mantra for Restoring Emotional Balance
Soma Pranayama for Emotional Equilibrium

Prepare with: Relax your Senses

Ayurvedic Recipes and Rituals: Sleep, Immunity, Rest

September 24, Day 3, Thursday (1:00 p.m. – 4:00 p.m. CT)

Sleep is your immunity’s secret powerhouse—yet recent research shows poor rest and sleep slashes immune cell production, ramps up inflammation, and leaves you vulnerable to seasonal bugs and chronic fatigue. This final class crowns the series by linking deep sleep directly to ojas-building resilience through Ayurveda’s lens on agni, ojas, and soma. Dive into kitchen pharmacy staples: immunity-boosting recipes, seasonal spices, and dosha rituals that sync with your circadian rhythm for unbreakable protection and profound nightly repair. Explore yogic kriyas, mudra, mantra, and pranayama to supercharge sleep-driven immunity—leaving you fortified, vibrant, and balanced.

Takeaways:

Immunity in Ayurveda
Connection between Immunity and Deep Sleep
Self-Care Rituals for Immunity
Ojas enhancing Recipes
Prana Balancing Mudras
Summarization of the Sleep Series

Prepare With: Guided Relaxation

Cost

$350

Apply for Partial Scholarship, Indian Resident Discount, or bundle discount by sending an email

Special: Interested students may enroll in the training after the course begins and access missed live sessions through replays.

Date and Time

September 10, 17 and 24, Thursdays (1:00 p.m. – 4:00 p.m. CT)

CANCELLATION POLICY

No-shows will not receive a refund and will forfeit the full payment.
Fees, once paid (in part or in full), is non-refundable and non-transferable.
Verbal commitments do not secure a spot.
Refund policy: No refunds.