Kneeling Torso Circles

Kundalini yoga promotes increasing the upward energy around the spine by slowly rotating in circles to release this energy. When the energy is released, your mind and body feel balanced and are able to sleep. Start by sitting on your heels with your knees together. Cross your arms and lift the elbows away from your body. Start to rotate right to left, making circles with your upper body. Keep your hips on your heels. Continue for three minutes before releasing.

Seated Lift and Fold

The seated folds and drops help to stimulate and balance the nervous, digestive and emotional systems by engaging the Kundalini "life nerve" that runs up the back of the legs. To perform, sit with your legs stretched out and together. Bring your hands by your hips, with your elbows slightly bent. Straighten your arms to lift the hips slightly off the ground. Release the hands and drop down. Repeat 10 to 15 times. After the last round, fold forward over the legs with a long spine. Reach and pull on the toes to engage the Kundalini "life nerve."

Bridge Pose Variations

Bridge pose is used in Kundalini yoga to help balance the nervous system and promote relaxation, which can lead to better sleep. To perform Kundalini Bridge pose, lie on your back with the knees in line with the hips and the heels directly under your knees. Bring your hand in line under your shoulders, so your arms, legs and torso are all straight. Hold for two to three minutes then lower. Repeat with your right leg lifted at 60 degrees and then your left leg at 60 degrees, for one and a half minutes on each side. Slowly lower to release completely.

Breathing and Meditation

Breath and mediation are both used to calm the mind and the nervous system, which helps to promote a restful night's sleep. A combination of the two can be used for Kundalini practices. Sit in a comfortable crossed-legged position. Close your eyes. Inhale and exhale deeply and completely three times. On the next inhale, raise your arms out to your sides at about the height of the shoulders. Hold for two counts, and then exhale and lower them down. Repeat three times.