In the era of fast-moving lives, workaholic cultures, work pressures, high competitions, it becomes even more crucial to adopt such practices and techniques which can bring about tranquility and balance inside the person. Yoga nidra is one of the most effective techniques among such practices. Let’s know about it.
What Is It ?
Yoga nidra, also known as ‘yogic sleep’, is a simplified form of relaxation technique. It is a state of dynamic sleep- relaxation with awareness.
Where Does It Come From ?
A state called Yoga nidra is mentioned in the Upanishads and the Mahabharata. It is linked to meditation in Shaiva and Buddhist tantras.
Though parts of it were known and practised since ancient times, systematized practice of it was introduced by Swami Satyananda Saraswati in 1960s. He constructed system of relaxation through guided meditation.
He explained yoga nidra as a state between wakefulness and sleep. Yoga nidra by Swami Satyananda Saraswati includes eight stages- internalisation, resolve(sankalpa), rotation of consciousness, breath awareness, manifestation of opposite, creative visualization, repeated resolve(sankalpa) and externalisation. Swami Satyananda used this technique on his spiritual successor, Swami Niranjanananda Saraswati, from the age of four and taught him teachings, learnings and knowledge about multiple languages by yoga nidra.
“When awareness is separate and distinct from mental activity,
when waking, dream and deep sleep pass like clouds,
yet awareness of Self remains,
this is the experience of total relaxation…
That is why, in tantra,
yoga nidra is said to be the doorway to Samadhi.”
– Swami Satyananda
How Is It Done ?
Practitioner has to lay down in Shavasana on calm and undisturbed place like floor or bed where calmness and non-disturbance can be maintained for about period of yoga nidra. Voice or recorded instructions are followed mentally for the duration of this time period.
From Where Can One Practice It ?
There might be number of yoga nidra guidance available by number of enlightened persons at various platforms both in Hindi and English but I would recommend yoga nidra by Swami Niranjanananda Saraswati.
One should start from ‘yoga nidra for beginners’ and after months and year of practices level can be switched to intermediate and then to advanced. It is available on official app of Bihar School Of Yoga. It can also be found out on Youtube uploaded by various channels.
Who Can Benefit From It ?
Anyone, from children to seniors, can practice yoga nidra and its benefits can be noticed in one’s life. This practice is advised for the person
- Who is curious about consolidation of one’s resolve(sankalpa) of life.
- who is in dire need of relaxation and stress relief from day-to-day workings of life. It might act as stress buster.
- It is quite beneficial for children and adolescents for whome shaping one’s personality matters a lot- for better attention, memory, tranquility and balance from inside, creativity and endurance.
- Who is curious about deep state of relaxation.
- Who is struggling to let go.
- Who is suffering from sleep deprivation, trauma, anxiety or depression.
When To Do Yoga Nidra ?
Though there is no physical activities in doing it, in empty stomach or after atleast 2.5-3 hrs of meal it can be done at any time. Best time to do it could be at after physical and mental exhaustion like classes, office, work or at breaks during these.
Benefits Of Yoga Nidra
- Reduce Stress
- Lessens anxiety
- Improves sleep quality and combats insomnia.
- Treats chronic pain
- Enhances cognitive function
- Improves self awareness and presence
How Does It Work ?
There is science behind it that influences our brain activity, autonomic nervous sytem and subsequently our overall well-being. The withdrawing of our senses, increased activity of auditory centre and rotation of awareness have deep impact on the brain.
Is yoga nidra always safe ?
It is generally a safe and beneficial practice. Though there might be situations and conditions where it should be practised with cautions or avoided. In such cases it is advised to consult any qualified yoga teacher or healthcare professional before practicing yoga nidra. Here are those situations and conditions:
- Severe health conditions such a schizophrenia or bipolar disorder,
- Recent trauma or post- traumatic stress disorder(PTSD),
- Severe physical limitations or injuries,
- Sleep disorder.
FAQs
What happens if you fall asleep during yoga nidra ?
It’s quite okay to fall asleep during the practice. That only means that you were tired and needed it.
Can I do yoga nidra by myself ?
Yes, you can do it by yourself. It’s okay. But for higher possibility of complete diversion of one’s awareness towards instructions, for maximum benefits and progress and for avoiding failures in remembering instructions, guided practice is advised.
Can yoga nidra be dangerous for liver ?
Since it is a relaxing practice, to the extent of my knowledge this practice does not affect liver in any way.
Credits
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