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Yoga Nidra for Emotional Resolution

Monday, September 5th, 2011

By Dr. Paul Jerard, E-RYT 500

Yoga Nidra is an ancient Yogic practice that has been utilized, for hundreds of years, by spiritual seekers. It was used to support the rejuvenation of the body and for a balanced, healthy mind, by promoting the emotional resolution of a variety of life experiences. Yoga Nidra means – the sleep of Yoga. The goal of Yoga Nidra is not actually sleep, but a state of deep relaxation and witness consciousness. So, although the Yogi or Yogini is resting in a deep, dreamless state, he or she remains awake and alert of body sensations, thoughts, and emotions.

Yoga Nidra techniques are referred to in the Mandukya Upanishad, which was written in the first or second century AD. The Mandukya Upanishad details three levels of consciousness: waking, dreaming, and deep sleep. The goal of Yoga Nidra is not only progressive relaxation, it is also for the Yoga student to by-pass the waking and dreaming states, and come to rest in the dreamless, deep sleep state, where he or she can be aware of the causal field of consciousness from which all experiences that arise. As a Yogi or Yogini witnesses his or her thought patterns and habitual tendencies in this deep sleep state, the underlying beliefs that are counter-productive to happiness and serenity, can be uprooted at their very foundation. In this way, a Yoga student can purify his or her habitual patterns and choose more life-affirming thoughts and behaviors.

In Sanskrit, deeply ingrained beliefs and thought patterns are referred to as “samskaras.” These samskaras can be quite binding and limiting if they are fueled by overly-negative thinking patterns and beliefs. Resting in the causal field of awareness, during a Yoga Nidra session, will allow a Yoga practitioner the time to be aware of these samskaras and the opportunity to attenuate their strength. As a Yoga Nidra practitioner witnesses and evaluates the veracity of his or her beliefs, the samskaras begin to loosen their hold, if the Yoga practitioner realizes that they are not quite as true as he or she had previously believed. With this new-found freedom from some of the more limiting samskaras, a Yoga student is able to uproot unsupportive beliefs and behaviors, effectively changing his or her karma for the better.

By engaging in Yoga Nidra practices, a Yoga student can literally merge with the causal field of reality, or at least his or her causal field of reality, and eliminate non-sustaining habitual thought-patterns and beliefs that may be causing negative repercussions and stagnation in his or her life. As a Yoga practitioner moves through the various exercises of Yoga Nidra, he or she will be more easily able to integrate difficult and painful emotional experiences into a more compassionate and wiser framework. This state of “eagle vision” and compassion will support a Yoga student in releasing unnecessary emotional burdens. As these unnecessary emotional burdens are released, a practitioner is free to choose healthier, more positive thoughts and beliefs that will support his or her quest to create a life filled with health, joy, love, and abundance.

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Tags: causal field, mandukya upanishad, yoga nidra, yoga nidra techniques, yoga practitioner, yoga student
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Challenges of Yoga Nidra

Thursday, August 25th, 2011

By Faye Martins

Yoga Nidra is one of the most complex of the Yogic disciplines with frequent challenges to those who wish to master it. Fortunately, the benefits more than outweigh any difficulties the practice presents.

The most obvious difficulty lies in simply falling asleep. The ideal conditions for a successful Nidra session are exactly the same as those for entering a deep, peaceful sleep. In the beginning, students will likely just fall into a deep state of rest, and this must be accepted. Given time and persistence, the desired state will occur.

Another challenge is in properly identifying a state of Nidra and differentiating it from other states. The state of Yoga Nidra is beyond words to the point that using a negative definition and explaining what it is not may prove the easiest way to communicate an idea of what the state is like.

Yoga Nidra is not lucid dreaming. Lucid dreaming is valuable as a practice in its own right, but it’s not Nidra. Meditation also is not Yoga Nidra, though meditation is certainly essential for preparing the mind for entering such a state.

Nidra is not simply an alpha state in the brain and it is not tied to any sound or music in particular. Recordings claiming to give listeners a ‘monk mind’ in as little as a month or a few weeks should be disregarded entirely, whether their claims are tied to Yoga Nidra specifically or not. Most worthwhile things in this life require some effort, and deeper states of consciousness are no exception.

Yoga Nidra is challenging and frustrating to beginners because practitioners cannot be guaranteed that their efforts will result in achieving the Yogic state of Nidra. In this way, the pursuit of Nidra becomes a powerful spiritual practice in and of itself, because it cultivates a state of nonattachment. Either Yoga Nidra will happen, or it won’t. The student should not be attached to either outcome.

Unless one is a Yoga teacher, or a meditation expert, Nidra may require a teacher more than other forms of yoga, and finding a teacher familiar with and proficient in true Yoga Nidra may prove difficult. A teacher helps students by giving instruction and using triggers such as bells or gongs to promote a Yogic state of Nidra within his or her students. Since one typically practices Nidra in Savasana (Corpse Pose), it is easier to be guided by the sound of your teacher’s voice or an audio recording; reading is not possible with the eyes closed.

Yoga Nidra is an advanced practice that is well worth pursuing, but it is also worth noting that though Nidra is different, it’s not necessarily better than other practices such as meditation or hatha yoga. Yoga Nidra, meditation, and hatha yoga work well together to promote inner change in practitioners, but no one practice is specifically better than another. These different paths all lead to the same truth.

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Tags: hatha yoga, nidra becomes, true yoga, true yoga nidra, yoga nidra, yoga nidra specifically, yogic state
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Yoga Nidra and the Insomnia Epidemic

Sunday, August 21st, 2011

By Dr. Paul Jerard, E-RYT 500

Have you ever wondered how insomnia has become such a major issue? Auto accidents, due to lack of sleep, might grab the headlines; but according to the Center for Disease Control, the number of Americans suffering from sleep deprivation is becoming a public health epidemic. People, who are unable to sleep, are more accident prone, more vulnerable to health issues, are more apt to have problems in their relationships, and more likely to suffer from anxiety and depression. Although insomnia is more common in women than men, it affects both genders, and people of all ages.

Lack of sleep disrupts metabolism, weakens the immune system, and contributes to insulin intolerance, obesity, irritability, and hardening of the arteries. The good news is that a regular Yoga practice helps to counteract many of these problems, especially when asana and breathing are combined with Yoga Nidra.

Nidra means “sleep” in Sanskrit, but has taken its own identity in recent years as any form of relaxation. This isn’t an accurate description because Yoga Nidra describes a state of consciousness in which the mind is awake, but in its deepest state of relaxation. During an ordinary day, the thinking brain is in control – reacting to the five senses and paying little attention to the subconscious. When the mind and body relax, however, the subconscious surfaces and allows the intuitive, creative part of the mind to take over.

This is what happens during Nidra practice. As brain waves enter an altered state, the mind loses its connection to the physical body and ego. In this expanded state, self-defeating fears and worries disappear, and healing can take place. The mind is calm, and the quality of sleep improves. When waking, feelings of anxiety and fatigue disappear because muscular, mental, and emotional tension is being released through meditation.

At least one study has shown that the rest, received in one hour of Yogic sleep, can equal up to four hours of regular slumber. Nidra also reduces sleep deprivation in the following ways.

• It improves the quality of sleep.

• It helps to eliminate stress and manage stress-related illnesses.

• It reduces the need for medication.

• It is recommended for the prevention of psychosomatic illnesses.

• It reduces the symptoms of sleep disorders and restless leg syndrome.

Although Yoga Nidra rejuvenates the physical body and the calms the mind, its results go even deeper. It produces a state of awareness that helps to release negative thought patterns and habits from the past, clearing the mind for a good night’s sleep, and for a lifetime of positive thoughts.

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Tags: insomnia epidemic, nidra means sleep, of yogic, yoga nidra, yoga nidra describes, yoga nidra rejuvenates
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Yoga Nidra for Sleep Disorders

Thursday, August 18th, 2011

By Dr. Paul Jerard, E-RYT 500

Many people, in our contemporary society, experience difficulty sleeping well on a consistent basis. In fact, it is estimated that fifty percent of adults, in the United States, struggle with insomnia. The types of insomnia range from difficulty falling asleep, to waking frequently during the night, and waking up too early. There are many different factors that can precipitate insomnia. An individual may experience insomnia because of a medical condition, such as sleep apnea, restless leg syndrome, or periodic limb movement. Insomnia can also be caused by an inability to relax due to stress, anxiety, an overactive nervous system, and depression.

The practice of Yoga Nidra is an ancient Yogic technique that can help to address many of the underlying causes of insomnia. Practicing Nidra exercises will help to re-balance an overactive nervous system and soothe emotional anxiety. However, the practice of Yoga Nidra will not address all of the physical or medical causes of insomnia. If you think that your insomnia may be caused by a medical condition, it is recommended that you visit your doctor to pinpoint the exact cause and treatment of your sleeping problem. For example, if you are suffering from sleep apnea, you may need the support of a breathing apparatus at night.

Yoga Nidra techniques help to facilitate healing, by promoting a deep feeling of relaxation and well-being, which will help to restore emotional, mental, and physical health. The practice of Yoga Nidra techniques help to balance the two hemispheres of the brain, as well as the parasympathetic and sympathetic nervous systems. Unresolved emotional issues are also addressed during a Yoga Nidra session, by bringing up images and feelings that are causing pain, confusion, and anxiety, while letting these feelings, images, and experiences go.

A nervous system, that is too keyed up, and the existence of unresolved emotional issues, are big contributors to insomnia. Yoga Nidra techniques will address these issues, and re-balance both the brain and the nervous system, through a series of exercises. A typical session usually begins with some gentle Yoga asanas and the setting of a sankalpa, or intention. This ancient set of techniques then leads the practitioner through a rotation of awareness of all areas of the body, progressive relaxation, an awareness of the breath, emotional integration, meditation, or dharana, with a re-statement of the original sankalpa. A great Nidra session will lead a Yoga practitioner toward a deep state of integration, relaxation, and connection, with the Divine.

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Tags: nidra techniques, nidra techniques help, of yoga, yoga nidra, yoga nidra session, yoga nidra techniques
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TEACHING PRENATAL YOGA – PART 2

Sunday, July 17th, 2011

By Dr. Rita Khanna

WOMEN WHO SHOULD NOT ATTEND A YOGA CLASS

• Those carrying multiples.

• Those with pregnancy-induced hypertension (PIH).

• Those who are experiencing episodes of premature labor.

• Those with an incompetent cervix, or who have experienced a second trimester miscarriage.

• Those with persistent vaginal bleeding, or with a diagnosis of placenta previa.

• Those with any serious medical condition that prevented exercise during pre-pregnancy.

GENERAL CONSIDERATIONS

• Pregnant students should not lie flat on their backs after 20 weeks gestational age.

• During the first trimester, forward bending may produce nausea.

• Long periods of standing may result in dizziness.

• Due to a change in their center of gravity, pregnant women will have more difficulty with balancing Asanas.

• Lying on the abdomen in early pregnancy is safe, but may be uncomfortable due to breast tenderness.

• Pregnant students should be encouraged to drink adequate water in the hours before class.

• Pregnant students should position themselves near the door and be told that they may leave class to use the toilet at any time.

• Extra cushions or blankets will be necessary to support the pregnant students.

• Fans, or air conditioning, may be necessary during warm weather, due to pregnant women getting warmed up faster.

Keeping these general considerations in mind, rather than avoiding pregnant students, we can begin to challenge ourselves as Yoga teachers to discover new ways of doing Asanas, and this will facilitate our growth. We will also be able to provide a comfortable and secure environment for the pregnant student to experience the joy of Yoga.

PREPARATORY PRACTICES SERIES

All of the Preparatory Practices Series (Parts 1, 2, and 3 – Energy Block Postures) is appropriate to pregnancy. The anti-rheumatics (Preparatory Practices Series1) are wonderful for gently stretching and massaging the joints that are under increased stress, due to the weight gain of pregnancy. By improving lymphatic flow, the anti-rheumatics help reduce fluid retention and improve immune functioning. They release muscular tension and are introverting when coordinated with the movement of the breath. In Prenatal Yoga classes, the students can sit against the wall while performing these Asanas.

The anti-gastrics (PPS 2) should be done lying on the side. Due to the progesterone- induced relaxation of the intestinal tract during pregnancy, the anti-gastrics may help stimulate digestion and relieve constipation. They will also help increase hip flexibility and strengthen the muscles surrounding the hip. This will help relieve hip pain, a common complaint of pregnancy. Jhulana lurhakanasana (rocking and rolling), Stage 1, done gently, helps relieve low back pain. Supta Udarakarshanasana (sleeping abdominal stretch pose) can be done, provided the student remains flat on the back for less than 30 seconds. A substitute for Naukasana (boat pose) is to sit with one knee bent and lift the straight leg off the floor.

The Energy Block Postures Series is useful for relieving pelvic discomfort and constipation. Squatting Asanas are an excellent preparation for labor and delivery. Since squatting is not a normal part of Western daily activities, supporting the squatting position with a low stool, blocks, or by having the student grasp door knobs, can be helpful, until flexibility and strength improve. Vayu Nishkasana (wind releasing pose) should be approached with caution, due to the radical change from squatting to standing position that may result in dizziness. Nauka Sanchalanasana (rowing the boat) may need to be done, with the legs wide apart, to make room for the abdomen. Many prenatal students find Chakki Chalanasana (churning the mill) helps relieve low back discomfort. Rajju Karshanasana (pulling the rope) is an excellent Asana for relieving neck and shoulder stress, and for developing coordination of breath and movement. It also teaches focus.

With minor adjustments, nearly all of the Preparatory Practices Exercises Series is well suited to the pregnant student.

STANDING ASANAS

Two factors must be remembered when teaching standing Asanas to pregnant students. Prolonged standing may result in dizziness, and pregnancy changes may make balancing Asanas particularly challenging. With this in mind, it may be wise to place a chair near the pregnant student, to use during standing Asanas, if she becomes dizzy, or to use as a prop to steady herself. Standing Asanas will strengthen legs and may relieve leg cramping and leg fatigue. Strong legs will lessen strain on the back. Virtually all standing poses can be done.

Important standing poses, during pregnancy, include Tadasana (palm tree pose) and Tiryaka Tadasana (swaying palm tree pose). In my prenatal class, the students have renamed Tadasana as‘Heartburnasana’ because of its value in relieving heartburn – a common complaint especially in the third trimester. In Tiryaka Tadasana – the extension in the pose, rather than the sideways bend, can be further emphasized.

In side bending Asanas, such as Trikonasana (Triangle Pose), a chair can be used to prevent bending forward. Side bending helps open lower lungs and creates a sense of space in pregnancy.

Teaching good posture, as part of the standing practice, is especially useful to the pregnant student, who tends to slouch. Instruct her to keep the feet close together, with the outer edges parallel, lifting and spreading the toes, lifting the spine out of the pelvis, bringing the shoulders up and into the back of the body to keep the arms from ‘hanging’ off the neck. Point out the difference in energy flow between standing straight and strong versus standing with the feet apart, or fanned outward, with the shoulders collapsing forward.

FORWARD BENDING ASANAS

Forward bending Asanas help relieve the backache of pregnancy and are calming and introverting; but with the increased abdominal size, they may present a challenge. Most forward bending can be done by having the pregnant student separate her legs. Shashankasana (pose of the moon) will definitely require widening the space between the knees, as pregnancy progresses. It may also require supporting the torso on a bolster or blankets. Shashankasana is an important Asana for students to learn and to be able to hold comfortably. During the process of labor, a simplified knee chest position is frequently used if the fetal heart rate decreases.

Because of the weight of the abdomen, in the later stages of pregnancy, supporting the body with the arms or with blocks, in forward bending, will assist the student to keep good spinal alignment. In Janu Sirshasana (head to knee pose), the student can bend forward – angling between the legs, instead of straight forward over the straight leg. This allows room for the abdomen and increases the hip stretch.

BACKWARD BENDING ASANAS

Some Prenatal Yoga books stress that backward bending can be dangerous because it will compress the lumbar spine and over-stretch the abdomen. This is not true if Asanas are taught and done correctly. Obviously, some backward bending Asanas will be difficult, due to an inability to lie on the floor. However, I feel strongly that backward bending Asanas must be included and are an important method to strengthen the back and relieve backaches that are frequent in the pregnant student.

Asanas, such as – Ardha Shalabhasana (Half Locust Pose) variations, can be done on the hands and knees, and Ardha Dhanurasana (Half Bow), can be done lying on the side. To keep the thighs stretched, and to help relieve iliopsoas, (a blending of two muscles (the iliacus and psoas major) that run from the lumbar portion of the vertebral column to the femur). The main action of the iliopsoas is to flex the thigh at the hip joint) Ardha Ushtrasana (Half Camel Pose) and Ardha Chandrasana (Crescent Moon Pose) can be done.

It’s important to emphasize extension of the spine, while bending backwards. I have found that offering a suggestion to lift the shoulders up and back, and to lead with the shoulders rather than the head, helps prevent lower back compression.

Although backward bending does stretch the abdominal wall, most prenatal students find that they feel as though they have ‘more space’ after doing them. Considering how large that abdomen can become, especially with twins or multiples, I don’t think overstretching should be a concern in backward bending.

SPINAL TWISTS

Emphasizing elongation of the spine, without flexion at the waist, is important in spinal twisting. Most pregnant women feel that they have difficulty with spinal twisting, due to their size, but spinal twisting helps to relieve backache and stress in the sacroiliac joint. Meru Prishthasana (Spine and Back Pose) can be done with the hands behind the head, keeping the elbows in line with the ears, which creates more lift in the spine, and provides more stretch through the neck and shoulders.

Another favorite is placing the legs as though doing Saithalyasana (Animal Relaxation Pose), but then adjusting it into a nice twist. Spinal twists, in the lying position, may create round ligament pain during the second trimester. This is because the uterus is dramatically increasing in size, pulling on the round ligaments, but not being supported by the pelvis yet.

FAVORITE ASANA

In the years I’ve been teaching prenatal, I’ve found that Marjari-asana (Cat Stretch Pose) is a universal favorite. Often we begin with the student allowing the belly to release toward the floor, and holding that position for several breaths – then rounding up and holding that position again, before moving with the breath. This seems to increase relaxation with the stretch. Marjariasana is very good for reducing pelvic congestion and backache.

PRANAYAMA

Through the process of connecting with the breath and internalizing the awareness, Pranayama practices are very useful in pregnancy and will help the student greatly through labor and delivery. Essentially, all Pranayama practices, that have been done prior to pregnancy, can continue through pregnancy. Vitalizing Pranayamas can be done gently and slowly. Kumbhaka should be minimized.

For new students to Yoga, practices for increasing breath capacity, sensitizing Pranayamas, Rhythmic Breathing, balancing and tranquillizing Pranayamas, are most important. Anulome-Viloma and Ujjayi are favorites of my prenatal students.

MUDRAS

Perineal Mudras are extremely beneficial during, and after, pregnancy. As mentioned earlier, as pregnancy progresses, there is an increase in pelvic stress and congestion, with the pressure of the baby against the pelvic floor. This area can become quite weak. The whole inner pelvic floor must stretch out to the bony structure to allow childbirth. Perineal Mudras help strengthen this area and allow a quicker recovery after delivery. By practicing Vajroli and Ashwini Mudras, along with Moola Bandha, some of the common complaints of pregnancy and post-delivery can be relieved.

All hand Mudras are beneficial. For women who are experiencing radical shifts in mood, or are having difficulty dealing with the emotions of their pregnancy, Hridaya Mudra may be helpful. Of course, Yoni Mudra is most suited to pregnancy.

Khechari Mudra is said to help stabilize labor. I normally teach this, along with Ujjayi, to my prenatal students, with the assumption that it might be useful during their labor, and certainly won’t be harmful.

BANDHAS

There is no contra-indication to doing Moola Bandha during pregnancy. In fact, in obstetrics, physicians encourage pregnant women to do Perineal contracting exercises, known as Kegels, which contract the entire pelvic floor. Uddiyana Bandha is not appropriate, but Jalandhara Bandha may be used.

MEDITATION AND YOGA NIDRA

Developing intuitive awareness, and providing an opportunity for deep relaxation, is of great benefit to the Pregnant Yoga students. The only concern for the Yoga teacher is in making sure that the students are well supported. During sitting Meditations, pregnant students can sit against the wall, if necessary, and have adequate padding.

Matsya Kridasana (flapping fish pose) is often used for Yoga Nidra. Lying on the side seems to support the body more thoroughly and pads points of pressure or stress. This does, however, require approximately five to six blankets per student. If these are unavailable, the student should be instructed to bring pillows and blankets from home.

Yoga- nidra is about the best practice for pregnancy. If a student only had time to do one thing per day, I would recommend Yoga-nidra, over all else. It is important that the student be able to practice this technique at home. Students will greatly appreciate having tapes, or compact discs available, of various Yoga-nidra practices. During the visualization stage of Yoga-nidra, you can instruct the expectant mother through a body rotation of the infant’s body parts. This is enjoyed by prenatal students, and should be done on a recording, as it might confuse the other students in a regular class!

SUMMARY

In teaching prenatal students, I often feel the energy of the cycle of birth and rebirth. I believe that pregnancy is the perfect time to engage in Yoga. As teachers, we owe it to our students to learn enough to feel comfortable teaching and guiding them through the dramatic changes in their being. We also owe it to their infants, who will ultimately manifest the teachings.

AUM SHANTI

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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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The Many Benefits of Yoga Nidra

Tuesday, July 5th, 2011

By Dr. Paul Jerard, E-RYT 500

Yoga Nidra is the deepest form of relaxation – experienced by Yogis during states of meditation. It is commonly described as bringing an incredible calmness and clarity to the mind, and often referred to as a form of ‘Yogic sleep.’ While in the state of Yoga Nidra, you are beyond a waking state, past a dreaming state, and in a form of sleep state, while you are actually awake.

Yoga Nidra can be difficult to achieve, but with regular practice, and a devoted attitude, it can occur at every meditation session, if a practitioner chooses to do so. When Yoga Nidra is practiced regularly, it brings a deep state of calm to the practitioner, which transcends into everyday life. Even strenuous mental and physical activities will not feel as stressful when you have achieved this state of calm.

As a result, you will become more effective in everything you do, as your mind is no longer so clouded by unnecessary or negative thoughts, and you can focus on doing the task at hand. This renewed calmness in your life, and the ability to clear your mind, can also lead to better, more restful sleep at night – translating into a positive cycle that creates a healthier being.

The state of Yoga Nidra creates a powerful mind and body link, unlike any other. While it is being practiced, the mind makes the entire body relax, promoting better circulation of the blood and easing the pains of the body, such as the ones that occur with headaches or backaches.

One of the amazing aspects of Yoga Nidra is the fact that you can actually restructure your personality in a positive way and wipe your “emotional baggage clean.” This ability to let go takes place because you are in such a state of relaxation and emotional well-being. By spending your time in Yoga Nidra, while focusing on a positive thought, you can make this positive thought override your mind, and become a permanent aspect of your being.

Being in the state of Yoga Nidra also makes it easier to learn new things, as it opens the mind to new thoughts and experiences. As a result of this, and the states of relaxation it promotes, Nidra is an effective treatment for people with Post Traumatic Stress Disorder (PTSD) and other anxiety disorders. It has been also known to lessen or cure such ailments as depression, asthma, migraines, and ulcers.

By harnessing the power of your mind in this deep sleep conscious state, you can become a more intelligent and peaceful person overall – not to mention experiencing a whole new state of being.

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YOGA NIDRA AND CANCER

Sunday, April 3rd, 2011

By Dr. Rita Khanna

Yoga Nidra is one of the practices of Pratyahara, where the awareness is internalized. Literally, Yoga Nidra means – sleeping consciously. It is a kind of deep sleep in which you don’t lose consciousness. It is a more efficient and effective form of psychic, and physiological, rest and rejuvenation. Normally, when people sleep, they do not unburden totally. They carry their frustrations, conflict, pain, and turmoil with them; hence, sleep never goes deep. Due to this, there remains great tension in the mind and body.

The practice of Yoga Nidra, not only relaxes our mind and body, but restructures and reforms our whole personality from within. We burn old Sansakaras, habits and tendencies, in order to be born anew with every Yoga Nidra session. If you practice Yoga Nidra, then the nature of your mind can be changed, diseases can be cured, and your creative genius can be restored. A single hour of Yoga Nidra is as restful as four hours of conventional sleep.

ORIGIN OF YOGA NIDRA

Yoga Nidra has its origin in the ancient Tantric practice called, Nyasa, which means ‘to place’ or ‘to take the mind to that point’. Nyasa was practiced in a sitting posture, and involved the use of specific Mantras, which were identified or felt at different parts of the body. First, the name of the part was recited; then it was visualized or touched, and the Mantra identified with that part. Besides rotation of consciousness, there are many other practices in Yoga Nidra, which are derived from the Tantras – awareness of the whole body, the brain and internal organs, the contact point between earth and body; feelings of heaviness and lightness, heat and cold, pain and pleasure; visualization of the things you have seen in your life.

STAGES OF YOGA NIDRA

The practice of Yoga Nidra is divided into the following stages:

Preparation

Yoga Nidra is performed in the posture of Shavasana, with the eyes closed. In this stage, initial relaxation of the body and mind is induced by the awareness of stillness, comfort, posture, position, breath, and listening to the external sounds, with the attitude of a witness.

Sankalpa

When the body and mind are relaxed, then the practitioner is instructed to take a resolve, according to his or her own wish. The Sankalpa should be short, clear, and positive. The practitioner repeats the selected Sankalpa three times mentally, with full determination, conviction, and confidence.

Rotation of Consciousness

In the third stage, the awareness is rotated around the different body parts in a systematic and organized manner. The practitioner is instructed to remain aware, to listen to the instructions, and to move the mind very rapidly, according to the instructions, without making any physical movements. The rotation of awareness in Yoga Nidra follows a definite sequence: right side of the body, beginning with the right hand thumb and ending with the little toe of the right foot; left side of the body, from the left hand thumb to the little toe of the left foot; back of the body, from the heels to the back of the head; and lastly the front of the body, from the forehead and individual facial features to the legs.

Breath awareness

In this stage, one simply becomes aware of the natural breath, without making an attempt to change the flow of the breath. One may become aware of the breath by watching it in the nostrils, chest, and abdomen, or in the passage between the navel and the throat. The practitioner becomes aware of each incoming and outgoing breath, by counting it mentally.

Opposite Feelings and Sensations

In this stage, the physical or emotional sensations are recalled, intensified, and experienced fully. Usually, this is practiced with pairs of opposite feelings or sensations, like heat and cold, heaviness and lightness, pain and pleasure, love and hate, and so on.

Visualization

In the stage of visualization, the awareness is taken to the dark space in front of the closed eyes, referred to as Chidakasha, in Yogic terminology. The practitioner is then instructed to visualize some objects, stories, or situations in the Chidakasha.

Sankalpa

Once again the Sankalpa, taken in stage two, is repeated mentally three times, with full dedication, faith, and optimism.

Ending the Practice

Before ending the session of Yoga Nidra, slowly the awareness is externalized, by asking the practitioner to become aware of the external sounds, objects, and persons. They are asked, then, to slowly move the body parts and to stretch the body.

BENEFITS OF YOGA NIDRA

The practice of Yoga Nidra has a number of benefits. Important among them are as follows:

• Yogic philosophy believes in three kinds of tension – muscular, emotional, and mental tensions.

1. Muscular tension results from nervous and endocrinal imbalances. It manifests in the form of stiffness and rigidity in the physical body. In the practice of Yoga Nidra, the body is progressively relaxed, which, in turn, releases the accumulated muscular tensions.

2. In the practice of Yoga Nidra, the practitioner slowly moves towards the deeper realms of the mind, where he or she confronts the deep-rooted emotional tensions. When the practitioner recognizes these emotional tensions, with full awareness, and a witnessing attitude, then repressed emotions are released, and the practitioner becomes calm and tranquil.

3. Due to excessive activity on the mental plane, the mind always remains in a state of arousal, which results in mental tension. In the practice of Yoga Nidra, especially in rotation of consciousness and breath awareness, the mind is relaxed, thereby releasing the mental tensions.

• The Sankalpa helps in training the mind because it is planted when the mind is relaxed and ready to absorb and accept it. The Sankalpa, taken at the beginning of Yoga Nidra, is like sowing a seed; and the Sankalpa, at the end, is like irrigating it. So, the resolve taken in Yoga Nidra always brings result, provided it is taken sincerely with strong willpower and feeling.

• The brain is the linking mediator between the mind, body, and emotions. In Yoga Nidra, intensifying the awareness of the body stimulates the brain. When the awareness is rotated on the different body parts, it not only induces physical relaxation, but also clears the nerve pathways to the brain.

(Each of the body parts has an existing centre in the cerebral white matter named, ‘motor homunculus’ or ‘little man’. The sequence of rotation of awareness, in Yoga Nidra, is in accordance with the map in the cerebral white matter of the brain. When the awareness is rotated in the same sequence again and again, it induces a flow of Pranic energy within the neuronal circuit of the motor homunculus of the brain. This Pranic flow brings in a subjective experience of relaxation in the brain).

• The repressed desires, wishes, and situations remain in the form of symbols, in the unconscious mind. In the deeper realms of the mind, this conflicting and frustrating matter does not die, but remains alive, and later manifests in the form of various pathological symptoms. During the practice of Yoga Nidra, the instructor asks the practitioner to visualize certain symbols and images, with a witnessing attitude. If the symbols and images are selected properly, then they are in accordance with the symbols of the unconscious. An abstract association is created between the guided imagery, and the associated repressed experiences, of the unconscious.

(For example, if the teacher instructs the practitioner to visualize a dog, this may bring out a past traumatic childhood experience, in which the practitioner was bitten by a dog. The practitioner observes this associated painful experience with a witnessing attitude, which helps in cutting off the personal identification with the experience. When the personal identification ceases to be cut off, the painful experience associated with the dog is repressed again. In this way, the practice of visualization brings the unconscious repressed desires, experiences, conflicts, and frustrations to the conscious level, and then cuts off the personal identification with those experiences. As a result, the unconscious is cleared up.)

• When the mind is totally relaxed, the awareness slowly enters the deeper realms (subconscious and unconscious) of the mind, and the person becomes aware of the creative and intuitive faculties. Regular practice of Yoga Nidra helps in making a bridge between the conscious and unconscious mind. Slowly, one becomes tuned with the unconscious workings, and then the power of creativity automatically awakens.

• The technique of Yoga Nidra is helpful in increasing learning and memory capacity. When Yoga Nidra is used in education, both hemispheres of the student’s brain are involved in learning the subject, whereas in the classroom, teaching the left hemisphere functions more. In this way, the practice of Yoga Nidra involves the total mind in learning.

• Stress is a cognitive or emotional response made by the individual towards any situation, which demands adjustment. When the demands of the situation, exceed the ability of the individual, and then distress results, which may manifest in mental and physical symptoms of abnormality. The practice of Yoga Nidra helps in building up the coping ability. The practitioner of Yoga Nidra slowly becomes aware of the inherent dormant potentialities; and thus, prevents himself from becoming a victim of distress. In the practice of Yoga Nidra, the inherent tendency to become tense is rooted out, and the individual starts viewing the situation as less demanding. The practitioner of Yoga Nidra becomes his own psychotherapist, recognizing and systematically alleviating his own personal problems, and interpersonal difficulties.

(Stress-related disorders evolve gradually through four stages. In the first stage, psychological symptoms, like anxiety and irritability, arise, due to over-activation of the sympathetic nervous system. The second stage is characterized by related physical symptoms, like high blood pressure, increased heart rate, etc. In the third stage, the abnormalities manifest clinically in the organ systems. In the last stage, severe symptoms in particular organs result, which need long-term medical management).

YOGA NIDRA AND CANCER

The growth of cancer is associated with a relative failure of the body’s immune defense system. It is known that cortisone (the main steroid hormone, secreted by the adrenal cortex, in response to stress) has an inhibitory effect on the immune reaction. This is why cortisone is used so widely by doctors. Cortisone injections help to relieve inflammatory response in allergic asthma; cortisone tablets usually remove the crippling inflammatory joint pain of rheumatoid arthritis, and cortisone creams aim at damping down the inflammatory reaction and itch, due to skin infections and rashes. However, there are a number of serious side effects of prolonged use of steroid therapy, including atrophy of the adrenal glands; the body’s own cortisone supplies cease to function when we provide an adequate long-term external steroid source. Also, predictably, depression of the response leads to a higher incidence of cancer development. If cortisone inhibits the immune reaction, then, as a technique of Meditation, Yoga Nidra, which can profoundly lower the levels of gluco-corticoids, like cortisone, in the blood will predictably enhance the immune response, thereby rendering the individual more competent to resist cancer development and to fight any pre-existing cancer in his body. The gluco-corticoids are secreted into the bloodstream in response to intra-psychic or environmental stresses.

HOW DOES YOGA NIDRA WORK IN CANCER THERAPY

Along with conventional treatments, Yoga Nidra is suggested to treat cancer patients. It can be successful, by bringing back memories of the good old days, so as to coerce the body to change course and go back to its healthy self. Yoga Nidra awakens the Prana, or the bio-plasmic energies of the body, that help in resurrecting itself. It can augment auto-immune defense mechanisms of the body, to create psychological conditions that oppose excessive growth of cancer cells, thus, altering the entire process of development of cancer. Yoga Nidra, by maximizing the patient’s own conscious efforts to become healthy and whole, is an effective form of cancer therapy. In cancer therapy, Yoga Nidra works at four different levels:

1. By Releasing Repressed Matter

Researches on cancer have brought out the fact that the repressed, and suppressed material of the subconscious and unconscious mind, reinforces the multiplication of anarchic tumor cells, resulting in cancer. In Yoga Nidra, cancer patients are taught to relax in a true sense. In the state of complete relaxation, patients practice the technique of visualization, which helps in bringing up the repressed unconscious matter to the present area of awareness. When these repressions are observed, with a witnessing attitude, the ego identity is cut off, and no more repression or suppression takes place. In this way, slowly the reinforcing factor of cancer is rooted out

2. By Pranic Healing

In the practice of Yoga Nidra, the subtle bioplasmic energy, Prana, is awakened and mobilized throughout the body. The practitioner is asked to consciously imagine the flow of light, or energy, within healing the infected area of the body. Slowly, this conscious imagination activates the dormant self-healing capacity, and actual healing takes place in the patient. This kind of healing is termed Pranic healing.

3. By Mental Healing

In Yoga Nidra, healing can also be initiated on the mental plane, through the technique of visualization. Here the cancer is visualized shrinking in size; an army of white blood cells is visualized fighting the cancer cells. This results in the activation of dormant mental power – i.e., the power of the unconscious to heal the infected part. When the body is visualized to be in perfect health again, and again, the inherent potency of the mind actually starts healing the cancer.

4. By Promoting Willpower

In most cases of cancer, the patients become devoid of hope, and gives up the fight against the disease, which further worsens the situation. To overcome cancer, enormous willpower and sustained endurance is needed. For this purpose, Sankalpa is practiced in Yoga Nidra. The Sankalpa helps in building up willpower and optimism in the patient, because it is sowed in the subconscious and unconscious mind, again and again, and can bring about even the impossible in life.

In this way, by developing confidence, willpower, and optimism; by clearing up the unconscious repression; and by healing the cancer site at the Pranic and mental levels, Yoga Nidra may help to cure cancer and significantly increase the life span of cancer patients.

AUM SHANTI

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: -

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

Tags: practice yoga nidra, Pratyahara, yoga nidra, yoga teachers, yoga teachers training, yoga training
Posted in Yoga Relaxation | 4 Comments »

FEAR (BHAYA)

Monday, March 21st, 2011

By Dr. Rita Khanna

There are various forms of fear; and at every step of our life, we face them – fear of disease, fear of insult, fear of death, fear of losing money, fear of losing children, fear of losing a spouse, etc. Some people have a fear of riding on buses, trains, planes, and of enclosed rooms. This type of fear usually occurs in people over 35 years of age.

There are two basic reasons for such fears: one is an accumulation of fat in the nervous tissues and physical organs of the body, and the second is due to a physiological process that occurs in the body, as a response to a frightening or confusing situation. When fear is experienced in the brain, it is passed on to the body, via the glandular and nervous systems, which prepare the body for fight or flight. The flow of adrenal secretions is greatly increased, and the whole body is fighting the unconscious fear. As a result, the person may begin to sweat, his heart may begin to palpitate, his blood pressure may go up, and he may start trembling, without any real reason. He may feel like going to the toilet, and may sweat profusely or experience heavy breathing.

NORMAL AND IMAGINARY FEAR

Fear is of two kinds: normal and imaginary. Only five percent is normal and the rest is all imaginary. Normal fear is healthy. It paves the way for one’s progress and preserves life. Imaginary fear plays serious havoc. Some develop a fear that they will lose their job. Some fear, “What will I do if my business fails?” A student prepares day and night for an examination. He has passed creditably in all the class examinations, but he develops a kind of imaginary fear – examination fear – as soon as he enters the examination hall, becomes nervous and gets confused. His hands tremble. He is not able to write. He fails in the examination. There is no end to such imaginary fears. Imaginary fears cause disease, deplete our energy, sap our vitality, shake our confidence, and destroy our ability to function effectively. It breaks down the nervous system and is the biggest enemy of success, as it kills all effort.

THE MAIN CAUSE OF FEAR

The main cause of fear is lack of knowledge, ignorance, or avidya. Man forgets his essential, divine nature through Maha, or infatuation and identification with the body. He was the all-pervading, immortal, fearless Soul or Brahman in the beginning. He had no thought of diseases of body, and fall from his social status or prestige. He had no thought of enemies, war, riots and of running to any place for safety and security. His original abode was peacefully secure and free from any sort of danger and enemies. It was all one Brahman community.

On account of egoism, he became a rebellious child. He separated himself from his Father. In his new, independent egoistic life, he became selfish, crooked, narrow, and mean-minded; He entertained low thoughts. Everyday fears multiplied, as he was very much attached to his body, the bodies of his wife, children and to his house, property etc. There was a fear of losing them. When one has knowledge and understanding, he becomes fearless.

HOW TO OVERCOME FEAR

There are two ways of overcoming the fear complex. In the first case, one should try to metabolize the fat accumulation. In the second case, one should do Yogic practices. Through the power of Yogic practices, even a deep-rooted fear can be overcome. Any of the following techniques can be used to overcome fear:

Yogasanas

If you practice Shashankasana, for half an hour daily, you will be able to control the secretion of adrenaline; and the fright and fear will then gradually diminish.

Technique

• This is an easy pose to come in to. Simply sit back on your heels, and close your eyes.

• Then, lean forward from the waist, and bring your forehead to the floor.

• Allow your arms to lie along the sides of your body, with your palms facing up, or keep the palms, the elbow, and the forehead touching the ground in front of you.

• Let your stomach, shoulders, and mind relax.

• Once you take this pose, you can visualize your awareness of the natural breath. This will bring immediate relief.

• Stay in the Pose for as long as you like.

Pranayama

One should practice Nadi Shodhana or Anuloma-viloma Pranayama regularly. It is designed to purify the psychic channels (Nadis), through which Kundalini Energy and Prana (Life-Force) flow. There are 3 primary channels for the flow of this energy: Ida, Pingala, and Shusumna. It is essential to balance the flow of energy between the Ida and Pingala channels, which run alongside, and intertwine, the spine.

Technique

• To practice this breathing exercise, sit up in a comfortable position; preferably in a variation of Sukhasana (cross legged).

• Elongate your spine upwards, lengthen your neck, and subtly bring your chin back. This will align the spine with the back of your head.

• Fold your index finger and middle finger into the palm of your right hand, so just the thumb, ring finger, and little finger are extended. Keep your left hand on the left knee in Gyan mudra posture.

• Close your eyes.

• Bring your attention to your breathing, and take 5 deep, slow breaths – through the nose. This will oxygenate your blood and relax you. For the rest of the exercise, the attention should remain on your breath.

• Now, with your right thumb, gently close the right nostril, and breathe in slowly and completely through the left nostril – only counting mentally from 1 to 4.

• Now, gently close the left nostril, with your right ring finger and little finger, and releasing the right nostril, breathe out through it only, counting mentally from 1 to 4.

• Now, breathe in through the RIGHT nostril only, keeping the left closed, counting mentally from 1 to 4.

• Finally, re-close the right nostril and breathe out through the left only, counting mentally from 1 to 4. This completes one cycle of Anuloma Viloma Pranayama.

• Start with 7 rounds a day and start to add 1 additional round as you make progress. Also, start to add to the count, based on your level of comfort, by 1 for both the inhalation portion and exhalation portion, until you reach a count of 12 for each phase.

Antar-Mouna (Inner Silence)

Antar mouna is an important technique for anyone with a disturbed mind, unbalanced emotions, and confused Samskaras (mental impressions). It involves observing the thoughts, the emotions, creating them, removing them, developing attention, and developing awareness.

Technique

The practice of Antar-Mouna can be done in any Yogic posture, such as: Padmasana, Siddhasana, Vajrasana, Sukhasana or, if these are not possible, in Shavasana – the lying-down posture. It can also be practiced while relaxing in an easy chair.

1. Close the eyes, and keep them closed throughout. Be aware of all the external sounds and sensations of the surrounding nature. Concentrate totally, until the mind is ready for inner silence.

2. Now, become aware of your thinking process. Become aware of spontaneous thoughts that come and go of their own accord. You must remain a silent witness of every thought that is going through your mind. You should remain alert throughout, and get to know the thought. If, sometimes, you become absentminded; then you revive your consciousness, and say to yourself, “Well, I became absentminded for some time; and during those moments, I was thinking of this and that.” Try to be aware of all thoughts that are coming to you naturally. Bad thoughts and good thoughts will come, and you must bring them up. When bad thoughts come to your mind – do not stop them, do not suppress them. Immediately become aware that you are thinking of fear, of revenge, and so on. Observe them. Do not set them aside; they will come to you with greater force next time.

3. Now, bring to your mind any thought which you like. Do not let it come spontaneously, but bring it in by your will. Think it over for some time, and then –dash it off. Do not allow spontaneous thought to manifest itself. Let it go. If you practice it for some time, or for a month or so, your mind will definitely develop a habit of dashing off, or disposing off, the bad thoughts that come up from the depths of your consciousness.

4. Now, allow good or bad thoughts to come spontaneously from your subconscious mind. Do not bring thoughts at will. However, when the point of disposal comes, you should dispose off the thoughts at will. It means departure of thoughts should depend upon your own will.

5. Now, look within, and be aware of the inner space. Keep yourself absolutely alert. If you think of any thought, dispose it off immediately, without brooding over it. Try to maintain a state of thoughtlessness, by remaining aware of one thought that – ‘I shall have no thought’. This is the real state of inner silence, which is full of peace and love. This is the complete practice of inner silence. Now, you can open your eyes and relax your body.

Autosuggestion

Autosuggestion is most powerful when we are in a state of relaxation. The best time to make autosuggestions is after Meditation, or just after waking up in the morning, and just before going to sleep at night. Suggestions, made in the visualization stage of Yoga- Nidra, are also very effective; as at this time, the mind is particularly receptive. Eventually, a new and different attitude to fear penetrates the subconscious, and the fear disappears. We should repeat the autosuggestion with intensity, and feeling, for a few minutes, and believe whole-heartedly that the suggestion will bring about the desired change.

Self-interrogation

Sit for a while and introspect. Find out the root of the trouble. Learn to discriminate. The mind will lurk like a thief. As we examine our fears, we can learn that they are all somehow false, and based on misunderstanding. There is no truth or reality in our fears. Many fears remain buried within us, and we never examine them, so we remain at their mercy. To overcome fear, we should learn to examine each fear, one-by-one, to encounter them, and then be free from their control. If you are not able to do this yourself, get the help of a psychotherapist or a Yogi. The thing that is deeply buried in your subconscious mind should be released or dispelled.

Direct Confrontation

According to Swami Sivananda, we must first face those from whom we are afraid. If you tremble to approach your superiors, or any other person, that must be taken up as your first duty, every day, until you gain sufficient moral strength. If we are afraid of something, we should look it in the face, and the fear will vanish.

Willpower and Positive Attitude

Put the seeds of courage in your heart. Allow courage to grow. Fear will die by itself. Positive always overcomes negative. Negative thoughts are the root cause of our fears. By cultivating courage, fortitude, and firmness, in meeting danger, we can overcome fear. This is an immutable psychological law. This is the Pratipaksha Bhavana method of Raja Yogis. Try this method again and again. You are bound to succeed.

Being One with Truth

To be free from all fears means to be one with the truth. There is a simple saying in the Ramayana (one of the great epics of India) – that the smallest of creatures and animals understands what is right and what is wrong. If our heart is pure, even the most ferocious of animals will not harm us, because there will be no sympathetic arousal or ‘fight and flight’ mechanism operating in these situations, which normally happens under such circumstances.

Sadhana

Through regular practice of Antar-Mouna and Meditation, fears slowly show themselves, and can be uprooted from the subconscious and unconscious levels of the mind.

Taking refuge in the Lord and Living in the Company of Sages

Swami Sivananda says, “Surrender to the will of God. He bestows perfect security on His devotees and removes all sorts of fears. He transforms the sense of insecurity into one of confidence and faith.”

The essence of the Bhagavad Gita is that, whatever has happened in the past was for our good, what is happening in the present is for our good, and what will happen in the future will also be for our good. So, have no fear because God is there.

AUM SHANTI

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: -

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

Tags: antar mouna, confused samskaras, yoga for fear, yoga nidra, yoga teachers training
Posted in yoga for fear | 1 Comment »

What is Yoga Nidra?

Tuesday, March 15th, 2011

By Amruta Kulkarni, CYT 250

Yoga Nidra is an ancient technique. Some schools of thought believe it is based on tantric meditation practices. In simple terms, Yoga Nidra means conscious, deep sleep. In other words, although you are sleeping, your mind remains conscious during the practice of Yoga Nidra.

You can even remain conscious during a dream while practicing this powerfully restorative technique. Due to the deeply restful process of Yoga Nidra, the student will experience profound physiological and emotional relaxation, far exceeding the relaxation of ordinary sleep.

Through the practice of Yoga Nidra, the student will be able to garner the great power of his or her subconscious mind in order to facilitate desired life changes. The subconscious mind is truly one of the most untapped, powerful forces that exist in our body.

Through this ancient practice, we can tap into the power of our unconscious mind and effectively change unwanted habits and negative beliefs. Due to the profoundly therapeutic benefits of Yoga Nidra, the practitioner is able to penetrate the mind on the subconscious level, which helps to identify and eliminate negative or stressful thinking patterns and promote more productive patterns of both belief and behavior.

The true value of the practice of Yoga Nidra will become apparent with a regular, daily practice. As your practice deepens, you will begin to be more aware of what resonates with you and what does not feel right.

As your awareness grows, you will be more able to choose what is the most beneficial way of thinking and behaving for you on a long-term basis. Additionally, Yoga Nidra helps to release tension and stress on all levels of your being, including mental, emotional and muscular tension. The most optimal way to learn the practice of Yoga Nidra is to follow the guided instructions of a certified Yoga Nidra instructor, or on CD while lying down in a comfortable and quiet area of your home.

As you begin your regular, daily practice of Yoga Nidra, you will notice that you begin to drop into deeper and deeper states of conscious rest. In this sacred space, while you are intimately connected to the divine energy within yourself, you will be able to let go of unhealthy emotions, thoughts and physical holding patterns that no longer serve you. This in turn will empower you to make choices that will create the life you truly want to live based on an awareness of your highest potential and aspirations.

To see our selection of Online Yoga teacher certification courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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Tags: benefits of yoga nidra, practice of yoga nidra, what is yoga nidra, yoga nidra, yoga nidra helps
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Therapeutic Yoga Nidra Practice

Saturday, March 12th, 2011

By Amruta Kulkarni, CYT 250

New students visit Yoga centers every day. Each of them is looking for something different, but most want some form of sanctuary. Within a stress free Yoga sanctuary, one can learn methods of self-preservation. Eventually, the experienced Yoga practitioner applies these methods toward life. Yoga teacher training courses teach various methods for purging and reducing stress. These methods will do no good unless we pass them on to the public.

A Historical Perspective of Yoga Nidra

Yoga Nidra was defined decisively by Adi Shankara within his work, Yoga Taravali. The Hatha Yoga Pradipika used the same term with a somewhat different meaning. It has also been described as “a state of conscious deep sleep,” and in a more poetic form:

“In Yoga Nidra, you leave the Waking state,

go through the Dreaming state,

and into the Deep Sleep state,

yet remain fully awake.”

Swami Jnaneshvara Bharati

The historical precedent here shows that different approaches to the same subject are common.

Clearly, the experience of Yoga nidra is essentially very personal. Due to this, it is helpful to remember that there are many different approaches to Yoga practice for the same reason: different Yoga methods appeal to different types of people.

Like many things in Yoga, subjective elements play a key role in creating the various experiences during practice.

A Modern Therapeutic Approach

For the purpose of this article, the term Yoga nidra will be used in the context of the modern Yoga practitioner. These people may be unaware of the legacies of the various Yogas, but they still maintain a regular practice.

In this context, Yoga nidra practice has been successfully combined. Inducing a “still point” with Cranial-Sacral Therapy encourages the body to restore itself, and the cranial rhythm is momentarily still. Therapists have reported that their clients become deeply relaxed and responsive to therapeutic unwinding, sometimes reporting experiences similar to the description of Yoga nidra above.

These signs suggest that the internal environment of Yoga nidra has occurred. Other indicators are: Relief from symptoms such as headache, congestion, and nerve pain — because the depth of relaxation encourages the colloid fascia tissues to become pliable, releasing entrapped nerves. It is also common to feel heat in various locations.

Yet, these are just the outward signs. The inner experience of the individual always determines the depth of their experience. However, the healing potential of combining Yoga nidra practice in therapeutic settings is profound.

Therapeutic Obstacles of Nidra

A first experience of Yoga nidra can be difficult to induce. From a therapeutic perspective, many of the deep places of the mind remain inaccessible because the mind protects itself, always guarding against potential injury. Developing focused relaxation through practice can help overcome this obstacle.

The most promising aspect of Yoga nidra is that after having an initial experience, it becomes easier to induce a therapeutic nidra while practicing Yoga postures designed for deep relaxation.

To see our selection of Online Yoga teacher certification courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

Tags: yoga nidra, yoga nidra practice, yoga teacher, Yoga Teacher Training, yoga training
Posted in Yoga for Emotional Health, Yoga for Mental Health, yoga for relaxation | No Comments »

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Posts Tagged ‘yoga nidra’

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The Many Benefits of Yoga Nidra

YOGA NIDRA AND CANCER

FEAR (BHAYA)

What is Yoga Nidra?

Therapeutic Yoga Nidra Practice

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