Yoga nidra, also known as "yogic sleep," refers to a state of relaxation that one attains through meditative practices such as guided imagery and deep breathing. It is useful for balancing vata, pitta and kapha doshas, which are three metabolic aspects of the body. David Frawley, author of "Yoga & Ayurveda," indicates that a kapha imbalance can result in symptoms such as lethargy, depression, congestion and obesity. If your dominant dosha is kapha or you are suffering from related symptoms, yoga nidra can help create balance.
Setting Your Intention
Begin your session either lying down or sitting in a comfortable position, preferably with back support. Yoga nidra typically involves setting an intention that can be repeated throughout your session. Consider one of the symptoms you are experiencing and turn it into a positive affirmation. For example, "I trust my breath to clear my lungs," if you are suffering from congestion. After you choose your affirmation, repeat it over and over in your mind as you begin to deepen your inhales and lengthen your exhales.
Choosing An Image
Mental images can be a helpful addition to your verbal intention. For kapha types and symptoms, it is best to focus on broader pictures, such as the ocean or the sky. For a warmer focus, imagine an inner light in the center of your mind or a calmly burning fire. Colors are a good option as well. Consider gold, blue, orange or green. Broad mental images relieve you of specific details and eradicate mental clutter.
Using a Mantra
Mantras are sounds that you can repeat over and over to enhance yoga nidra. They are different from your verbal affirmations because they lack specific meaning and provide a broad range of interpretation and impact, much like the mental images described above. The most popular mantra is the sound of OM. You can use OM as an invocation to begin and end your session. Try to sustain the sound of a mantra for an entire exhale.
Relaxing the Body
When suffering from aggravated kapha, you will benefit most from yoga nidra if you experience it after a vigorous asana practice. Vinyasa, or poses linked by breath, invigorate the body and churn stagnated energy. Inverted poses, such as headstand and shoulderstand, paired with concentrated breathing, clear the nasal passages and lungs. A rigorous yoga practice will prepare your body and mind for stillness and deep relaxation.
Balancing Kapha
A long yoga nidra session is not necessary for kapha imbalance. A typical session will last for 45 minutes, but as little as 15 minutes of deep relaxation after an energetic yoga asana practice will suffice. In order to properly balance kapha constitutions, yoga nidra must be accompanied by daily physical activity, as directed by your physician, and healthy eating habits.
References
- "Yoga & Ayurveda"; David Frawley; 1999
- "The Book of Ayurveda"; Judith H. Morrison; 1995
- Yoga Journal: Know Your Stress Type
Member Comments