What Is Yoga Nidra?
Yoga is one of the alternative healing modalities, which can provide you with solace and healing. It is an ancient science, which can help you to prevent and treat various ailments as well. All those who have made yoga a part of their lives, will be able to speak volumes about this healing and therapeutic practice. If you practice yoga on a daily basis, you will feel relaxed and will be able to fall asleep, very easily. You can join the Rishikesh Yoga School to learn about this modality in greater detail.
If you master the art of Yoga Nidra, you will be able to get into conscious sleep, which brings about a lot of relaxation and rejuvenation. It is a kind of relaxation, which is effortless in nature. You can make it a part of your routine, by practicing it at the end of all the yoga sessions. While yoga heats up the body, Yoga Nidra will cool it down. Head to the 200 hour yoga teacher training in rishikesh, where you will get hands-on training on Yoga Nidra. When you increase your strength and stamina, through yoga practice, the body will be extremely energized. Yoga nidra can help in consolidating the energy and conserve it, as well. This helps in Pranayama and meditation. Thus, you should always keep aside some time, for Yoga Nidra at the end of yoga sessions.
Yoga Nidra At Hrishikesh Yoga School
This is a deeply restorative guided practice, where you have to lie down in Corpse pose. The teacher or instructor at the best yoga school in rishikesh will give you voice commands, which you have to listen to. The practice generally takes around 45 minutes. It is a passive process, which will help you to calm down. Some of the potential benefits of Yoga Nidra are stress reduction, proper sleep, and a balanced nervous system.
You will mainly be floating between waking and sleeping, in this practice. The Yoga Nidra practice mainly takes around eight stages to be accomplished fully. This is a journey, which is integrated at its best, for the mind, body, and the soul. Join the 300 hour yoga teacher training in rishikesh, where adequate care will be taken to give you the best possible knowledge and learnings.
There are many people out there, who might feel a bit confused, between meditation and Yoga Nidra. There are various types of meditation. However, there is only one type of Yoga Nidra. You have to perform Yoga Nidra by lying down. In contrast, you can do meditation while sleeping, walking and standing. Furthermore, there are quite a few other things that can differentiate between meditation and Yoga Nidra.
You can do meditation for as long as you want to. However, for Yoga Nidra, you have to practice it for a minimum of 20-30 minutes. Yoga Nidra happens to be a guided practice, so you have to listen to the instructions provided by the instructor at the Yoga School in India. You will be drifting past the waking state and enter the deeper layers of the self.
Is Sleep And Yoga Nidra The Same ?
Yogis and Yoga Nidra instructors will tell you that sleep and Yoga Nidra are almost the same. However, you should not ever try to replace sleep with Yoga Nidra. If you could not sleep well for a few nights, due to work or tension, you can attend Yoga Nidra classes at one of the best yoga school in rishikesh, and get the relaxation you crave for. You will be able to feel energized after the session and you can also get rid of the grogginess. Normally, humans need multiple sleep cycles of 90 minutes, and you will require at least 4-6 cycles per night. Thus, Yoga Nidra cannot be a complete replacement for sleep. It only offers 1-2 sleep cycles. There are eight stages, through which you must go through in Yoga Nidra.
Eight Stages Of Yoga Nidra
For the unversed, there are five layers of the human body. You need to move through all the eight stages of Yoga Nidra, to percolate down through all the layers. Let us find out more about the stages in complete detail.
Internalization
This is the first stage of Yoga Nidra, which will help you to settle down into the practice. Moreover, you can also turn your attention inwards. The teacher will guide you and also prompt you to find a relaxing and comfortable position for the practice. This will enable you to relax and rejuvenate. Furthermore, you ought to start focussing on your breath. This is the stage, that prepares the body, mind, and the spirit for Yoga Nidra. The best yoga center in rishikesh will help you to learn and master the intricacies of the practice.
⦁ Sankalpa
You have to step into the second stage, called Sankalpa. In this stage, you will be required to set an intention. This is very similar to setting an intention in the yoga class. It will help you to ascertain, what you actually need from the practice. Your Sankalpa will be a bigger goal, which you have to work towards. Furthermore, you can bring the mind to the final destination, and also train the mind to work towards a far-sighted goal. Your attention will be directed towards the goal in such a manner, so that you are not distracted anyhow.
⦁ Rotation Of Consciousness
After you have set your intention or Sankalpa, your teacher will guide you to shift the focus to the body. You have to scan your body, while becoming more aware of your body parts. Focus briefly on one body part at a time. This is the stage, that will help you to settle the body and mind connection. This layer will also engage the Annamaya kosha, so that you can understand and identify the body sensations.
⦁ Breath Awareness
Through the 200 hour yoga teacher training in rishikesh, you will also learn about the beath awareness. When the mind and body is well-settled, you can start to focus on the breathing patterns. You can develop breath awareness, by counting the breaths, as you inhale and exhale. At this stage, the effects are on the Pranayama kosha, as the breath connects the body with the Prana.
⦁ Opposites
In this stage, the facilitator will be using several verbal cues to evoke contrasting sensations. The contrasting sensations may include hotness and coldness, heaviness and lightness, and so on. This technique mainly helps you to shift from the left hemisphere to the right hemisphere, and back. Your brain will find harmony and also be able to calm down. Thus, you will be able to reach the Manomaya Kosha. The mind’s infinite potential will be awakened as a result. You will be able to learn about such minute instances, as a part of the 200 hour yoga teacher training in rishikesh.
⦁ Visualization
After you have successfully completed the opposites stage, you will be moving on to the next stage called Visualization. You will be able to visualize several images in your inner mind. It will be a series of unrelated scenarios, that you will be able to imagine. The main aim of this stage is to remove all sorts of mental disturbances. Moreover, you will be able to overcome negative patterns as well. In this manner, you will be able to reach the Vijnanomaya Kosha. This is the layer, which is responsible for liberating the mind, and awaken your creative genius. The best yoga school in rishikesh will not leave any stone unturned, to see that you are in good health.
⦁ Sankalpa
After you complete the Visualization stage, you will again go back to the intention setting stage. You can repeat it at least thrice, so that you can understand what your aims are all about.
⦁ Externalization
At this stage, you will enter a deep state of consciousness. Here, you are returning back to your physical body, and bring awareness back to the breath. Moreover, you can also feel the bodily sensations at this stage. Feel the external environment, before you open your eyes. The ideal Yoga Nidra process should consist of all the above stages.
How To Practice Yoga Nidra?
You need to prepare the space around you and the body as well first. A peaceful location is what you ought to be looking for. Choose a place, which is inside the house or in the garden. It should ideally be free from all sorts of distractions. The lighting of the room should also be dim, and not too bright. Too much bright light can cause mental turmoil. You can also try using a cotton cloth, to cover the eyes, while practicing Yoga Nidra. Eye pads are also available, and you can use them as well. Adjust the room temperature of the space as well. It should neither be cold or too hot. When you first learn the same, at the best yoga school in rishikesh, you will be quite drawn to the practice.
It is absolutely essential to wear comfortable clothes as well. Drink water to keep the body hydrated. You can have some light food as well.
⦁ Settling into the pose is also quite important, as a part of the Yoga Nidra practice. You need to lie down on your back, in Shavasana. The arms have to rest by your sides. Your feet should be a little separated from one another. You can use a pillow below the knees. This will help in supporting the lower back and also facilitates relaxation. You can also use a small rolled towel under the neck.
⦁ You have to move on to the intention setting stage at this point. The intention should be a positive affirmation, in the true sense of the word. It should also reflect a deep sense of personal growth. You can say that you are healing, or you are at peace. Thereafter, guided relaxation and body scan takes place. You will also swiftly move on to the breath awareness stage. Explore the emotional landscape as well, and start moving away from distractions. Do not keep any sort of judgment. You have to engage your visualization. In the end, you have to re-affirm your Sankalpa, with the help of the guidance of the yoga teacher at the best yoga center in rishikesh.
You have to close the practice after this stage. At this point, you have to bring your awareness back to the physical body. Wiggle your fingers and toes and then feel the sensations returning. Take a few deep breaths, and feel the liberation. Slowly, you have to turn to one side, and take on the Garbhasana form. Feel and imagine the transformation that took place. You should always choose the best yoga center in rishikesh to learn Yoga Nidra. Hrishikesh Yoga School is one of the best yoga schools, which can help you to learn, practice and master Yoga Nidra.
If you practice yoga nidra on a daily basis, you will experience improved thought patterns, and will also experience reduced stress. Further, it also improves your cognitive performance, and memory. Over a period of time, you will be able to sleep well as well. It also reduces the symptoms of depression and anxiety.
You can make this a part of the yoga in rishikesh, and practice yoga along with Yoga Nidra. Moreover, you can also engage in meditation along with this session. It is bound to enhance the practice. Hrishikesh Yoga School is one of the best places in Rishikesh, where you will learn about such practices in the yogic realm. It is truly one of the best places, in Rishikesh for your fruitful yogic journey.
