Yoga Nidra for Complete Mind-Body Invigoration

Yoga Nidra is a potent therapeutic tool and omnipresent in yoga due to its vital means of encouraging deep repose and rest.

Yoga Nidra is applicable as a main curative means in some scenarios as well as an adjunct therapy in case of several severe and unrelenting conditions affecting individuals physically and psychologically. It could be vastly helpful in case of problems like cardiovascular disease, hypertension, asthmatics, diabetics, indigestion issues, arthritis, other acute degenerative ailments, and for cough and cold.

Yoga Nidra is especially beneficial for recuperation from weariness, managing stress-filled scenarios and for managing pre and post-operative health.

Yoga Nidra Method

• Starting off with lying flat on the ground in the corpse pose (shavasana) in a manner that there is spinal alignment and feet-arm placement by the sides. The head is to be rested on a slight elevation in comparison to the rest of the body. Now, steadily moving one’s concentration over all the points mentioned herewith.
• Bringing one’s concentration to the belly core and noticing abdominal and diaphragm movement (rising and collapsing motions).
• Continuing with the respiratory alertness and being vigilant about breathing being even, non-jerky, no pausing in-between breaths and slow-paced.
• Subsequently, when one exhales, elongating it to a two-to-one proportion, wherein exhaling being two folds longer as compared to when one inhale.
• Doing this breathing alertness for some period of time and then transitioning to spinal breath practice.
• Allowing breathing to slacken yet in an innate, mild manner and maintaining concentration all through.
• Exhaling as if one were doing respiration from the perineum to the spinal base upwards till the head tip.
• Doing inhalations and exhalations in this manner for several times.
• Envisaging that breath-flow is fine and streaming from the crown to base and vice versa.

Yoga Nidra (In the Heart)

• Bringing focus to the area in-between the breasts, the heart core and allowing alertness to totally dissolve away all thought processes and going deeply into a state of immobility and tranquillity.
• Continue to be in this pose for ten minutes and eventually lengthening the time.
• Subsequent to having remained in a state of immobility and calm for some time, there would be a likelihood of reflections, impression or feelings gushing back into your mind which is indicative that the yoga nidra has concluded.
• Methodically bringing one’s concentration back out from the immobility and quietness, through the consciousness of the comparative silence of the mind, to the alertness of the softness of breath and this immobility of the body.
• Inculcating the deep immobility and peace within oneself as one starts wriggling the finger and toe areas in a gentle manner and then eventually moving as per need and opening eyes.
• Post-Yoga Nidra having concluded one could silently revert to routine day-to-day tasks or taking some time off for meditating, contemplating or praying.