ILMA Exercise Library
Browse our complete collection of Finnish wellness practices.
Showing 8 of 80 exercises (page 4 of 4)
Progressive Muscle Relaxation
Systematically tense and release each muscle group. Start with feet, work up to face. Reduces physical tension and anxiety.
Savasana Extended
Extended corpse pose with full support. Allow complete surrender to gravity. Integration practice for mind-body connection.
Sleep Replacement Protocol
When sleep-deprived, this 30-minute NSDR session can restore cognitive function. Combines breathing, body scan, and deep relaxation.
Sleep Transition — 25 Minutes
A comprehensive bedtime NSDR protocol with detailed body rotation, progressive heaviness, warmth visualization, and extended rest periods to carry you into deep, restorative sleep.
Yoga Nidra - Basic
Guided "yogic sleep" practice. Lie still while following verbal cues through body awareness, breathing, and visualization. Deeply restorative.
Yoga Nidra - Deep Rest
Extended yoga nidra session for profound rest. 20-45 minutes of guided relaxation can replace hours of sleep. Reduces cortisol.
Post-Cold Warming
Gentle movement and breathing after cold exposure. Let your body naturally rewarm. No hot showers immediately.
Restorative Rest
Complete stillness in a supported position. Allow your nervous system to fully reset. Deep rest without sleeping.