Mar 17, 2017: Yoga nidra is a powerful and unique state of relaxation, mental clarity and insightful awareness, done lying down. Yoga nidra means “yogic sleep.” It’s a comprehensive meditative practice for going far beyond deep relaxation to a place of natural peace and quiet that is tremendously healing for the body, mind, and spirit. Unique skills are developed for handling stress and tension in the short term and for the long run. Yoga nidra feels extremely peaceful and is very refreshing. It’s based on classical yoga and backed by contemporary science.
Here are some of yoga nidra’s benefit:
- Activates the relaxation response and deactivate the stress response. This improves functioning of the sympathetic and parasympathetic nervous systems (ANS) and the endocrine system (glands and hormones).
- Improves your overall health
- Increases immunity and the ability to fight germs and infections
- Cellular rejuvenation and repair
- Improves heart functioning by lowering blood pressure and cholesterol
- Decreases pain
- Improved control of fluctuating blood glucose and symptoms associated with diabetes
- Significant improvement of anxiety, depression and well-being was reported in patients with menstrual irregularities and having psychological problems
- Manages pre- and post-surgical conditions
- Reduces insomnia and improves sleep
- Increases energy, especially when needed most
- Reduces worry and enhances clear thinking and problem solving
- Improves and refreshes your outlook
- Mood swings and emotional upsets are replaced with greater emotional understanding and stability
- Intuition is developed and creativity increases
- Improves meditation and enhances its benefits
- Integrates, heals, and revitalizes your body, mind and spirit
- Enhances your Self-awareness and ability to experience witness consciousness
- Transforms thoughts and feelings of separation into a direct experience of wholeness.
Experience yoga nidra’s benefits for yourself. Like most worthwhile things, regular practice yields the best results.
How to do a perfect Yoga Nidra
- Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes and relax. Take a few deep breaths in and out. Remember to take slow and relaxed breaths, and not ujjayi breaths.
- Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing your foot. Then gently move your attention up to the right knee, right thigh and hip.
- Become aware of your whole right leg.
- Gently, repeat this process for the left leg.
- Take your attention to all parts of the body: genital area, stomach, navel region, chest.
- Take your attention to the right shoulder and right arm, palms and fingers then repeat this on the left shoulder and left arm, throat, face and finally the top of the head.
- Take a deep breath in, observe the sensations in your body, and relax in this still state for a few minutes.
- Now, slowly becoming aware of your body and surroundings, turn to your right side and keep lying down for a few more minutes. Rolling over to the right side makes the breath flow through the left nostril which helps cool the body.
- Taking your own time, you may then slowly sit up, and whenever you feel comfortable, slowly and gradually open your eyes.
Source: Yoga Nidra: Guided Meditations for Relaxation & Renewal