A Comprehensive Step-By-Step Guide To Practicing & Mastering Yoga Nidra
Yoga Nidra, popularly called Yogic Sleep, is powerful relaxation technique entailing you to take charge of the relaxation response. If practiced in the right manner, this technique proves to be as restorative as sleep, whilst remaining fully in the proper sense. If not practiced successfully, with you falling asleep, then sleep will turn out to be as restorative as successfully performing Yoga Nidra.
Below are techniques about How to Do Yoga Nidra:
Method 1 of 2: Preparing
Find a recording of someone reading aloud about How to Do Yoga Nidra-To induce Yoga Nidra, one must listen attentively to a set of instructions about How to Do Yoga Nidra. Listening to a recording about Yoga Nidra by someone else or by yourself is a practical idea-good recording lending a touch of soft and soothing feel and experience, simultaneously being clear. You’ve the option to choose a male/female recording voice according to your preferences. Certain well-recorded videos throwing light on How to do Yoga Nidra are:
- Nidra For Sleep-Powerful Guided Meditation to Fall Asleep Fast
- Yoga Nidra: Journey Through the Chakras led by Kamini Desai
- Nidra: Relaxation Technique for Deep Sleep Relaxing Music and Rain Sounds
- Nidra for Sleep
Prepare blankets, a soft mat, or another comfortable surface to sit/lie on-For perfect execution of Yoga Nidra, one must be comfortable in the first place. If you have a memory foam mattress/mat, then nothing like it! If not, any pillows/mats will do the trick!
Prepare any comforts like incense, a candle/mister, etc.-Alluring scents and fragrances can be used specifically for encouraging and accentuating emotional reactions exuding tranquility and serenity, and leaving a calming effect on the nervous system. Some’re fostering a sense of joy and energy.
Wear loose clothes-It’s advisable to wear loose-fitting, comfortable clothes when it comes to How to Do Yoga Nidra. Loose clothes help you to breathe easily, deterring any unsuccessful attempts that prevent you from doing Yoga Nidra.
Warm up with sun salutations or Surya Namaskar-Performing a few rounds of sun salutations or Surya Namaskar effectively prepare muscles and mind when it comes to How to Do Yoga Nidra. If it doesn’t work, try learning a few yoga asanas with varied yoga poses ranging from difficult, strenuous ones to simple and relaxing ones.
Make the room as quiet as possible-For full concentration on How to Do Yoga Nidra, you should have a silent, calm, and composed mind. Focus on making the room quiet, rather than making the room silent.
Method 2 of 2: Practicing Yoga Nidra
- Lie flat on your back with arms stretched out by your sides (or however one feels comfortable)-You’ve the option of sitting comfortably or lying down when it comes to How to Do Yoga Nidra. If you opt for lying down, extend your body as much as you can, flattening your body out. Position the head whenever it feels most comfortable.
- Close your eyes-Relax eyelids, letting them simply lie on your eyeballs, not squeezing them out.
- Take a couple of deep breaths, emphasizing on exhalation-Breathe in through the nose, gradually filling the lungs with air, then exhaling via the mouth. Attempt to inhale and exhale on a 10-second count.
- When recording tells you to rotate & visualize said body part-Have focus only on your said body part, not permitting your mind to become subject to diversion/ deviation.
- Repeat step 4 until you’ve rotated & visualized all body parts-Feel completely relaxed without tension.
- Become aware of the entire body-Visualize the entire body just as it’s now when it comes to How to do Yoga Nidra practice. It aids in visualizing a glowing aura about oneself.
- Be prepared to return & restore ordinary consciousness-Gently move your fingers for a few moments. Take a deep breath, and then open your eyes. Come out of Yogic Sleep naturally, be it returning after only 15 minutes or an hour.
- Return to the sitting position-Do not get up or attempt to aggressively rouse yourself. Simply sit with your leg crisscrossed or in the lotus position.
- If you want or have some time, wind up with some asanas-This helps the body to become fully awakened, completely out of the purview of Yogic Sleep.
7 Stages of Yoga Nidra:
- Make resolve/affirmation.
- Rotate consciousness throughout annamaya kosha (physical body).
- Pay attention to breathing for connecting to pranamaya kosha (pranic body).
- Be aware of sensory input for tapping into manomaya kosha (mind-body).
- Direct attention to chakras & psychic symbols for connecting to vijnanamaya kosha (intellectual body).
- Repeat resolve for establishing a connection to anandamaya kosha (bliss body).
- Gradually return to normal consciousness level, putting an end to the practice of Yoga Nidra.
Reasons for Practicing Yoga Nidra:
- Brings a sense of deep relaxation.
- Withdraws senses (pratyahara).
- Cures unhealthy/bad habits.
- Releases body tension.
- Aids you in falling asleep.
- Connects to the inner self.
- Taps into the subconscious.
- Helps in physical healing.
Learn How to do Yoga Nidra at Diya Yoga– Yoga Alliance certified RYS200 school situated at the exotic beach of Arambol, North Goa, India. Our best yoga teacher training programs in Goa merge ancient Vedic knowledge with modern asanas taught by highly trained Indian and International teachers. We decipher comprehensive theoretical and practical training programs during our 25-day structured course. After completion of our 200-hour teacher training program (VVT course), you’ll emerge as a confident teacher with enhanced skills to impart yoga lessons to wannabes. Be part of our noble endeavor to spread the all-encompassing benefits of yoga far and wide!
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