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Tuesday, 14 April 2020

YOGA NIDRA: ULTIMATE CHARM FOR BODY MIND & SOUL



THE CONCEPT OF YOGA NIDRA
The body needs to be sensitive to have a very clear brain


Definition - What does Yoga Nidra mean?
Yoga Nidra, a Sanskrit term meaning "yogic sleep" is a deep relaxation technique and a form of meditation.
Yoga Nidra has its roots in a philosophy called Sankhya that was first written down around 700 BC. Over centuries, people practiced these teachings and expanded upon them – Patanjali and the Buddha being some of its more famous proponents
Also called "psychic sleep," yoga Nidra is a state between sleeping and waking. The body is completely relaxed and the practitioner turns the awareness inward by listening to a set of instructions; much like a guided meditation. Performing yoga Nidra involves practicing pratyahara ("withdrawal of the senses"), which is the fifth limb of Ashtanga yoga.
Yoga Nidra practice results in deep relaxation and expands the individual's self-awareness.
Yoga Nidra was practiced by ancient sages so they could consciously watch their samskaras, or the "impressions of the mind." They could also purify their samskaras in order to come closer to liberation, or moksha.
The practice of yoga Nidra not only involves pratyahara, but also requires pranayama (breathing techniques) and Dharana ("concentration"), which are the fourth and sixth limbs of Ashtanga yoga.
In yoga Nidra, the practitioner enters their alpha state and their focus shifts to the third eye chakra (Sahsrara). It also stimulates the hormones in the pineal gland, which releases melatonin -- a hormone that reduces stress, boosts the immune system and helps prevent illness. Regular practice helps harmonize the brain hemispheres, promoting better mental performance.

Yoga Nidra offers other amazing health benefits 

Calms the mind
Relaxes and rejuvenates the body
Soothes the nervous system
Reduces fatigue
Lowers high cholesterol and blood pressure levels
Strengthens immunity
Improves quality of sleep
Treats depression
Reduces pain
Boosts concentration level
Supports brain function and boosts creativity

Harness the power of Yoga Nidra for relaxation and healing
ANYONE CAN DO YOGA NIDRA
one of the easiest yoga practices to develop and maintain. While the practitioner rests comfortably in Shavasana (corpse pose), this systematic meditation takes you through the pancha Maya kosha (five layers of self), leaving you with a sense of wholeness. 
All that your body needs to do is lie down on the floor. And even if you can't lie down on the floor, you can still do this practice seated. Falling asleep is okay too, as you will still receive benefits while the unconscious mind is absorbing the practice.
A yoga Nidra practice can be as short as five minutes and as long as an hour. You choose the length. You may find that the easiest way to accommodate a yoga Nidra practice is to make it part of your daily bedtime routine.
The three stages of Yoga Nidra
The complete Yoga Nidra experience occurs in sequential stages:
Stage 1. Rest, recuperate and rejuvenate
Stage 2. Manage old patterns, undigested negative memories, emotions, and desires
Stage 3. Awaken to the experience of your deeper self and your life purpose.

In stages one and two of Yoga Nidra you experience relaxation, restored vitality and psycho-emotional purification. Old, outmoded patterns of feeling and thinking are released from the body-mind through the process of cultivating deep relaxation and a sense of inner control.

     Yoga Nidra therapy


Many people try to sleep with their mind still switched on. Over-thinking is a symptom of stress and worry. Unchecked, it can become an unconscious habit that undermines your health and happiness.
Yoga Nidra is a yoga meditation technique that can be used in therapy to help people recuperate from exhaustion and illness. It can be applied as both a primary therapeutic tool and as an adjunctive treatment for many acute and chronic physical and psychological disease conditions.
Yoga Nidra alleges regulation of hormones, stabilization of glucose levels, and alleviation of post-traumatic stress disorder (PTSD).

THE BRAIN’s RESPONSE
Over the course of falling asleep, brain waves move from the active, thoughtful beta waves (14-40 Hz), then pass through the relaxed, thoughtless state of alpha waves (9-13 Hz), and enter the slowest frequency of deep sleep, delta waves (1-3 Hz). Yoga Nidra guides practitioners into the “hypnagogic state”—the threshold between alpha and theta waves—the knife’s edge where the body “sleeps” while the mind is lucid.
A cognitive behavioral therapist would describe this as “brain plasticity,” or the ability to disengage old neural pathways and reinforce new, healthy ones. Yoga Nidra is essentially making space for the brain to rewire negative thought patterns and destructive habits.

Essential Tips for Better Yoga Nidra

Here are some tips to improve your yoga Nidra technique-

·         Set aside time after every yoga session to practice yoga Nidra.
·         Don’t practice it after lunch as you may fall asleep too soon and may not be able to experience any of the benefits of this practice.
·         Your environment during practice must be serene and calm.
·         Make sure that you are dressed warmly while practicing.
·         Be comfortable to ensure better relaxation of the mind.
·         Try not to stress yourself out as the whole point of yoga Nidra is to help yourself to relax consciously.
·         Don’t worry much about the random thoughts that may run across your mind when your first start practicing.
·         For better calmness and relaxation, play some soothing music.
·         Put on soft lights rather than the harsh white light as softer lighting helps with relaxation.
·         Once the practice has ended, roil onto your right side before getting up to help the air flow in through the left nostril and cool the body.

To Finish: 
At your own pace, transition back to your waking life, reorienting to your surroundings. Come back slowly, and pause for a moment to feel grateful for taking this time for yourself.

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