Yoga Nidra - Deep Relaxation and Guided Meditation! Part II
Yoga nidra refers to the
conscious awareness of the deep sleep state, referred to as "prajna" in Mandukya Upanishad.
Let’s get set for yoga
In yoga nidra, we
consciously take our attention to different parts of the body, which activates
the nerves in those areas and helps to integrate the impact of the asanas (yoga
postures) into our system.
Here is a step-by-step guide to do yoga nidra.
Tip: It is a good idea to cover yourself with a blanket to keep
yourself warm. The body becomes warm while doing postures and a sudden drop in
temperature is not suitable.
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.
Tip: If you feel any
discomfort or pain in lower back, adjust your posture or use a pillow to
elevate the legs a little, for more comfort.
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 (again for a couple of
seconds). Become aware of your whole right leg. Repeat this process for
the left leg.
take your attention to all parts of the body: genital area, stomach, navel
region, chest, right shoulder and right arm, followed by the left shoulder
and left arm, throat, face and the top of the head.
a deep breath in, observe the sensations in your body, and relax in this
still state for a few minutes.
slowly becoming aware of your body and surroundings, turn to your right
side and keep lying down for a few more minutes.
your own time, you may then slowly sit up, and whenever you feel
comfortable, slowly and gradually open your eyes.
Yoga nidra is thus a joyous, effortless way to end your yoga
practice. Just let go, relax and enjoy the experience that follows.
The practice of yoga relaxation has been found to reduce
tension and anxiety. The autonomic symptoms of high anxiety such as headache,
giddiness, chest pain, palpitations, sweating, abdominal pain respond well. It
has been used to help soldiers from war cope with posttraumatic stress