After spending long hours on the mat, when you hit the bed at the end of the day, you may feel lethargic and lazy. Waiting for liberation that ends with exhaustion, if this is how your yoga practice is turning out to be, then start concluding your yoga practice sessions with Yoga Nidra.
One of the easiest yet amazingly powerful practices to develop, Yoga Nidra or yogic sleep is a state of consciousness between waking and sleeping. Different than meditation, it is the deepest state of relaxation, wherein by following a set of verbal instructions, the practitioner becomes aware of their inner world. Yoga Nidra requires concentration on a single point, area or region. During this state, the practitioner reaches a state of light pratyahara in which four of the senses are internalised and, only the hearing sense is enabled to hear the instructions to be followed.
Yoga practices require strength that stimulates energy levels within the body. Complete relaxation is only possible when the entire body relaxes. Sleeping normally doesn’t guarantee complete relaxation, as when we sleep, everything shuts down including our awareness. Due to this, relaxation remains incomplete. A few minutes of yoga nidra relaxes you completely The practice of effortless relaxation takes your attention to every part of the body and relaxes them. It calms your mind and helps in working better with more concentration and focus. All the yoga fanatics are advised to manage ample time for yoga nidra after the intensive sessions to make the practice more effective.
Things to consider before practicing Yoga Nidra:
- Keep your stomach empty before getting started.
- Look for a peaceful and comfortable space to practise this deep state of relaxation.
- While practising, you may feel a bit cold. So keep a handy blanket along.
How to do: Step by step instructions
- Lie down on the mat in the Corpse pose. Shut the eyes and relax. Breathe deeply and slowly.
- At first, take your attention to the right foot. Pay heed for a few seconds and relax your foot. Now shift your attention to the right knee, thigh and then to the hip one by one in a smooth flow. Become aware of the whole right leg and relax it.
- Repeat the same with the left leg.
- Gently, bring your attention to genital area, stomach, navel, and then to the chest region.
- Take your attention to the left hand. Start from shoulder to the arm, bring it to the palms and then to fingers.
- Repeat the same with the right hand.
- Take your attention to the throat, then face and ultimately to your head.
- Inhale deeply. Feel the sensations happening in the body. Relax in this pose for a few minutes.
- Now, become aware of your body and surroundings gradually.
- Turn right and stay in that state for a while. Doing this helps the body cool down as it makes your breath flow through the left nostril.
- Stay in this posture as long as you want.
Wonders of Yoga Nidra:
- Mind-body healing: The deep relaxation exercise is quite beneficial for people suffering from hypertension, hypothyroidism, or insomnia. It helps decrease blood pressure and improves sleep. It also stimulates thyroid function, decreases the symptoms of chronic fatigue syndrome and adrenal insufficiency. It helps in the recovery of muscle fatigue and repairs it.
- Restores the joy into your life: It offers amazing psychological benefits as well. It assists in healing psychological wounds. It can do wonders to the people dealing with depression. With yoga Nidra, you experience a profound sense of joy and well-being
- Reconnect with yourself: It is an amazing way to connect with your true being and awaken your spirituality. It restores your body and mind and provides a sense of wholeness, calmness, and contentment. It develops unconditional love for self and others.
- Reduces stress: It takes you into a state of deep rest and relaxation and makes you aware of your whole being. The increased awareness of breath helps calm the nervous system, resulting in less stress and better health.
- Enhances memory: It increases the memory and concentration ability. During yoga Nidra, both the hemisphere of the brain are used that allows the knowledge to be transmitted into the subconscious mind. When both hemisphere of the brain functions, the mind learns in a better way.
So, just lie down on the mat for a few minutes and perform a miracle on your mind-body-soul.