Yoga Nidra the relaxation technique

YOGA NIDRA THE RELAXATION TECHNIQUE

Today we are going to talk about a very important yoga technique: Yoga Nidra.

Lets understand what it is, how is it carried out and what benefits it brings.

Yoga Nidra the technique of relaxation is a technique that provides relaxation for body and mind, but also has other important benefits. Yoga Nidra is one of the practices of pratyahara where awareness is interiorized. Yoga Nidra literally means “psychic sleep”, i.e. sleep with full awareness.

Practically the body sleeps during the yoga nidra technique, but the mind remains vigilant in order to follow the instructions. If we talk about psychology, the condition in which yoga nidra brings us is defined as the hypnagogic status, i.e. the status between sleeping and waking. This technique has its origin in the ancient tantric practice called nyasa but in 1960 thanks to Swami Satyananda Saraswati this technique has been presented in a scientific way.

YOGA NIDRA THE RELAXATION TECHNIQUE

Yoga nidra or better the specific technique is composed of various phases, each one very important:

 

• Preparation

Starting from the position of  shavasana, with your eyes closed we start with the relaxation of body and mind that are induced by the awareness of tranquillity, comfort, posture, position, breathing and by listening to the external sounds almost as if they are external witnesses who observe everything

•  Sankalpa

When finally the body and mind are relaxed, we proceed to sankalpa that must be short, clear and positive. The practitioner repeats the selected sankalpa three times mentally, with full determination, conviction and trust. The sankalpa is a clear and precise intention that you must put into practice.

• Conscience

In the third stage, awareness is rotated around the different parts of the body in a systematic and organized manner. The rotation of awareness in yoga nidra follows a well-defined sequence: the right side of the body, starting with the thumb of the right hand and ending with the little toe of the right foot, left-hand side of the body, by the thumb of the left hand to the little toe of the left foot. Then, it passes to the back part of the body from the heels to the rear part of the head and finally to the front part of the body from the forehead to the individual characteristics of the legs.

• Breath

At this point we become aware of natural breathing, lets not try to change the cycle of breathing it is all very natural. You may be aware of the breath by looking into the nostrils, on the chest and abdomen, or in the passage between the navel and the throat. Those who are practicing become aware of every incoming and outgoing breath by counting mentally.

•  Feelings and Sensations 

In this moment the physical or emotional sensations are recited, intensified and lived fully. Usually one tends to choose opposite feelings or opposite sensations such as heat and cold, heaviness and lightness, pain and pleasure, love and hatred, etc.

• Visualisation

In Visualisation phase the awareness is brought to a dark space created by the closed eyes, called chidakasha in logical terminology. Who is relaxing tries to visualise certain objects, stories or specific situations

•  Sankalpa

Once again Sankalpa, obtained in phase two, at this point must be repeated mentally three times, with full dedication, confidence and optimism.

• End of practice

To finish the technique of Yoga Nidra, you must slowly outsource the awareness starting to get conscious of the external sounds, objects and subjects. You are then asked to slowly move the parts of your body and stretch your body.

At this point the practice ends and leaves us with enormous benefits.

If you want to deepen and to start with the basics of yoga take a look at our ebook yoga for everyone.