WHAT IS YOGA NIDRA? | HOW YOGA NIDRA CAN HELP YOU GET MORE SLEEP | HOW YOGA NIDRA GUIDED MORE MEDITATION WORKS | BENEFITS OF YOGA NIDRA | YOGA NIDRA FOR BEGINNERS | HOW TO PRACTICE YOGA NIDRA | PRECAUTIONS FOR YOGA NIDRA :
WHAT IS YOGA NIDRA?
Yoga Nidra is a Sanskrit term meaning “yogic sleep” which is a form of meditation and a relaxation technique. Yoga Nidra is also known as “psychic sleep,” Yoga Nidra is a state between sleeping and waking. The practice of Yoga Nidra requires different other yoga techniques like pratyahara, pranayama (breathing techniques) and Dharana (“concentration”), which are the fourth and sixth limbs of Ashtanga yoga. It also stimulates the hormones in the pineal gland, which releases melatonin — a hormone that regulates the sleep-wake cycle. From here, we can be healed, restored and awakened to our deepest, all-knowing, all-welcoming self. It’s a sublime practice, gaining popularity the world over, and ongoing research continues to prove its effectiveness tress, boosts the immune system and helps prevent illness.
Regular practice helps harmonize the brain hemispheres, promoting better mental performance. Yoga Nidra takes us effortlessly into a state of well being. From here, we can be healed, restored and awakened to our deepest, all-knowing, all-welcoming self. It’s a practice, that is gaining popularity across the world over, and ongoing research continues to prove its effectiveness.
HOW YOGA NIDAR CAN HELP YOU GET MORE SLEEP:-
You start with anticipate the body and inhale in specific ways in order to trigger the relaxation response. The people who spend more time in an alpha brain-wave state have fewer anxiety levels than those who spend little time in an alpha brain wave state. Think of a car: if you want to stop and turn off the engine, you first need to downshift. When you shift your brain into an alpha state, it starts its own process of “powering down,” or coming into a rest state with slower, restorative brain-wave activity.
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HOW YOGA NIDRA GUIDED MORE MEDITATION WORKS:-
From the alpha state, you go into a deep alpha state and high theta brain-wave state, the dream state, REM sleep. A person who is in theta state may see colours or have a vision or hear the voice of a person talking but at the same time cannot hear his voice. It’s where you were to enter the gap of nothingness. After theta, you are guided to a delta, where your thoughts are only 1 to 3.9 thoughts per second. This is the most restorative state, in which your organs regenerate and the stress hormone cortisol is removed from your system.
When you’re put under anaesthesia, you’re put into a delta brain-wave state. The people who are in comas are also in a delta brain-wave state, which gives their bodies a chance to restore their systems. In this fourth state of consciousness, below delta, your brain is thoughtless. In this state, you completely loose conscious but you are awake. Not everyone who practices Yoga Nidra touches this state, but the more you practice, the more you’ll receive glimpses of it.
You also are able to rewire your thoughts and emotions because your subconscious mind in this fourth state is fertile, more open to intentions and affirmations than it is when you are in your waking state.
As a consequence, in your daily life, you begin to spend more and more time in the space between thoughts and emotions, and resting in this space gives rise to a sense of freedom, where you are not triggered so much by the stuff in your life. Behind this spot lies the pineal gland, and this gland is stimulated when you bring your attention there. Studies confirm that the pineal-gland hormone, melatonin, is a powerful agent for reducing stress, inducing more restful sleep, and boosting the immune system, which helps prevent illness, promote healing, and slow premature ageing.
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BENEFITS OF YOGA NIDRA :-
- Reduce Your Stress :- Suffering from hypertension, hypothyroidism, or poor sleep? Deep relaxation exercises are known to reduce blood pressure, reduce stress, and improve sleep. They can also stimulate thyroid function, reduce the symptoms of chronic fatigue syndrome and adrenal insufficiency (although there is a lack of scientific evidence to back this up) and aid in the recovery of muscle fatigue and repair.
- Bring Joy Into Your Life :-
It can assist in healing psychological wounds and assists those dealing with depression and dependency. It brings a profound sense of joy and well-being to the practitioner.
- Connect with Yourself :-
Oneness, wholeness, tranquillity, and well-being are experienced on a Universal level. This beautiful sensation comes to those who are available to receive it; an all-encompassing unconditional love for self and the Universal self, which are understood to be the same thing.
- Delta & Theta Waves :-
Yoga Nidra guides the student into the deepest state of sleep where the brain produces theta (4-7 hertz) and delta waves (1-3 hertz), but the student remains conscious throughout. Delta waves, on the other hand, are the slowest waves at 1-4 cycles per second and are experienced during deep dreamless sleep.
- Heals Trauma :- Yoga Nidra can be used to heal from trauma. This led to the incorporation of Yoga Nidra into weekly treatment programs for soldiers in several VA facilities across the country.”
- Reduces Chronic Pain :– Yoga Nidra reduces chronic pain. According to the same Boston Globe article before, “the US Army Surgeon General endorsed Yoga Nidra as an intervention in treating chronic pain”. The practise of yogic sleep gives the body time to rest, recover and restore, which thereby brings down inflammation and improves the function of the immune system.
- Reduces PMS Symptoms :- According to a recent study, “… patients with menstrual irregularities having psychological problems improved significantly in the areas of their wellbeing, anxiety and depression by learning and applying a program based on Yogic intervention”.
- Improves Sleep and Reduces Insomnia :-
Yoga Nidra improves sleep and reduces insomnia. Insomnia and sleep deprivation contribute to mental disorders, stress management (or lack thereof), and immune suppression. The National Sleep Foundation recommends that adults and young adults get 7-9 hours of sleep every night. Forty-five minutes of yoga nidra is equal to up to 3 hours of sleep!
- Reduces Symptoms of Type 2 Diabetes :-
Deep relaxation practices like nidra may also reduce symptoms of type 2 diabetes. According to a recent Huffington Post article, “A recent study published in the Indian Journal of Physiology and Pharmacology found yoga nidra may reduce the symptoms of diabetes and help control blood glucose levels.”
- Plant The Seeds of Future Growth :- The work done in Yoga Nidra with a Sankalpa (an intention or positive affirmation) can facilitate life-altering changes in one’s thought patterns, relationships and achievements. It is a tool that the yogis have been using for many many years to achieve great feats.
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YOGA NIDRA FOR SLEEP :-
Sleep is very essential and yet it sometimes becomes so elusive. Use it as your transition into sleep, or also as a way to bring meditation into napping. When we can’t sleep, it can be due to physical factors, mental and emotional factors, or a combination of both. This track will be a friend to your rest, relaxation and sleep rhythms.
THE STEPS FOR YOGA NIDRA FOR BEGINNERS :-
- Use A Peaceful Location :- Yoga of any form can never be practised in a noisy or overcrowded area, especially Nidra yoga. Therefore, before you make up your mind to practice Yoga Nidra, you must choose a location that allows you to practice this wonderful art without experiencing any kind of disturbance. It helps you experience the beauty of the world and also teach you to appreciate it. You can also use a dark and evacuated room if you like.
- Keep Your Stomach Empty :-
You cannot do any kind of exercise with a full stomach. This will just bloat you up and make you feel lethargic. Even though Yoga Nidra is all about calming and relaxing, you should be able to grasp this as it comes. If you miss out on this feeling, you will not be able to understand the true meaning or importance of Yoga Nidra. Therefore we suggest to you to keep your stomach empty before doing this. Make sure there is a 2 to 3-hour gap between your meals.
- Keep Yourself Cosy :- You have to keep yourself cosy and warm in order to make full use of this session. To avoid a feeling like this, we advise you to keep a blanket close to you.
- Be An Observer :- The next thing you need to do is become a keen observer. Spend some time in peace and tranquillity and try to make use of the peaceful atmosphere around you. This will help your body be aware of your surroundings. You can also turn towards your right side and lie there for a few more minutes. Remember to take your time. This practice is not about hurrying at all. It is all about experiencing joy in the world around you and feels a sense of peace from within.
- Conscious Relaxation :- Yoga Nidra is not about making conscious efforts but about conscious relaxation. Let’s take an example to understand this. The moment you hear the world ball, the image of a ball comes to your mind. The same things happen when you are doing Nidra Yoga. You don’t have to concentrate on your legs or hands or touch your nose in order to feel a sensation. You don’t have to move your body parts either. Simply pay a little attention to them and take a couple of deep breaths.
- You Could Some Music :- This will soothe your senses and rejuvenate you from within. You will feel light, relaxed and very fresh.
- Keep Sufficient Time :- By this we mean that you should save a particular time of the day for yourself where you can practice Yoga Nidra.
- It’s Natural To Get Distracted :- It’s a very natural thing to get distracted when you are practising Yoga Nidra. But there is no need for you to curb them.
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HOW TO PRACTICE YOGA NIDRA :-
To go about Yoga Nidra you first have to perform certain yoga postures. Check out the following Yoga Nidra Steps:
- Start by taking your attention to the right foot.
- Keep yourself focused on it for a couple of seconds.
- Relax your foot at the same time.
- Similarly, take your attention to all parts of your body.
- This includes naval region, chest, shoulders, stomach and right arm.
- Be aware of your whole right leg and repeat the whole procedure.
- Take a few breaths in and exhale outside.
- Remember to slow down during the entire procedure since this all about experiencing the peace and calm of the world around you.
- If you feel a little discomfort, you may elevate your legs a little higher.
This will make things slightly easier for you.
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PRECAUTIONS FOR YOGA NIDRA :-
The following precautions must be kept in mind before performing yoga nidra:
- There should be at least 2 hours gap between food and yoga nidra.
- The room should be airy and ventilated.
- Never perform Yoga Nidra immediately after food.
- Always choose a quiet place for Yoga Nidra.
- The best way to start Yoga Nidra is by joining a class and following the instructions of a trainer. It brings down negativity inside people and strong emotions like hatred, anger, melancholy. Practise Yoga Nidra regularly to experience this wonderful state of mind.
In this article, I have discussed WHAT IS YOGA NIDRA | BENEFITS OF YOGA NIDRA | YOGA NIDRA FOR BEGINNERS | HOW TO PRACTICE YOGA NIDRA | PRECAUTIONS FOR YOGA NIDRA in the best possible way. If you have any doubts regarding anything then please comment below or contact us via Contact Page .. We will try to answer all your questions…