The art of relaxation is an enviable skill. Most of what you call "relaxing" is actually a diversion -- watching films, lounging in front of television, searching the Internet. Yoga Nidra, meaning "yogic sleep," takes you into a state of quiet calmness to help you experience deeper relaxation and heighten your insight. Using body and breath awareness, visual imagery and attention on your intention, a Yoga Nidra session helps clarify your mind and increase your concentration.
Before You Start
The best time to do Yoga Nidra is after a warm-up of yoga asanas, or postures, to stretch your muscles and bring awareness to your breath so you'll get deeper into the meditation. This is the main reason for doing yoga asanas.
Simple Stretches
Cat/Cow stretches, done from your hands and knees, help you connect with your breath, stretch your spine, and relax your shoulders and neck muscles. Follow with Standing Forward Bend, making sure that your feet are solidly on the floor, hip-width apart. Inhale, lengthen your spine forward. Exhale, relax into Standing Forward Bend. Continue this for a total of 10 times to take full breaths, get grounded in your stance and stretch your spine.
Sun Salutation Benefits
Finish your warm-up with two or three rounds of Sun Salutations for a healthy combination of resistance and cardiovascular exercises. Physically, Sun Salutations help open your lungs, stretch and strengthen your muscles, tone your organs and clear toxins, according to Dr. Georg Feuerstein, author of "The Yoga Tradition: Its History, Literature, Philosophy and Practice." Mentally, Sun Salutations increase your focus, reduce stress, and lift your mood.
Sun Salutation Poses
From Standing Forward Bend, step back into Downward-Facing Dog. Inhale, bring your shoulders forward into Plank Pose. Exhale, lower down to your yoga mat. Inhale, extend your head and chest into Cobra. Exhale, step back into Downward-Facing Dog and hold for five breaths. Inhale, walk your feet to your hands and lengthen your spine forward. Exhale into Standing Forward Bend. Inhale, stand and stretch your arms overhead. Exhale, bring your palms together in front of your heart. That's one Sun Salutation.
Corpse Pose
Finish your practice in Corpse Pose, lying on your back with your arms and legs out to your sides. You are now ready to practice Yoga Nidra. Use a recording to follow along, as your instructor gently talks you through the practice.
References
- SwamiJ: Yoga Nidra; Swami Jnaneshvara Bharati
- HolisticOnline.com: Yoga Nidra -- Yoga Relaxation
- "The Yoga Tradition: Its History, Literature, Philosophy and Practice"; Georg Feuerstein, Ph.D.; 2001
Member Comments