Yoga

The Secrets Of Yoga Nidra and Steps To Perform

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We all come to practice Yoga for several reasons. Traditionally, however people don’t practice Yoga to lose some pounds. This is much more than that. People who suffer with various kinds of diseases and health related problems try to find a solution with the help of Yoga Nidra. This one is absolutely amazing. Only within a few weeks of practice, you will be able to see positive results. The basic idea of Yoga Nidra has been shared here.

What is Yoga Nidra?

Yoga Nidra is the method of taking the body into semi-conscious state, a state between sleeping and waking up. In this stage, the body of the person feels completely relaxed and free from anxieties and troubling thoughts. Yoga nidra is performed on the guidance of an instructor. All the other senses of the body are withdrawn, with only one sense working to absorb the instructions of the guide.

Yoga Nidra For Beginners:

Before you begin to practise Yoga Nidra, it’s important to know certain aspects of it.

Check out the below tips to know about how to do yoga nidra meditation.

1. Use a peaceful location:

Yoga of any form can never be practiced in a noisy or over crowded 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’s best to practice this at your veranda or balcony early in the morning. 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.

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2. 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 yourself, 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.

3. Keep Yourself Cosy:

You have to keep yourself cosy and warm in order to make full use of this session. Take your best blanket and cover yourself from head to foot. After the session of yoga postures, your body shall be hot and when you lie down for the Nidra, you will notice that the temperature has suddenly dropped and your body starts to feel cold. To avoid a feeling like this, we advise you to keep a blanket close to you. You can also place a thin and soft pillow under your head so that you are comfortable and relaxed throughout.

4. Be an Observer:

The next thing you need to do is become a keen observer. Observe every single sensation in your body and relax yourself as much as you can. Spend some time in peace and tranquility 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 the joy in the world around you and feel a sense of peace from within.

5. 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. You need to make an effort to think about its shape or features. 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.

6. You Could Some Music:

To make Yoga Nidra an effective process, you can make use of some good and gentle music. You could switch on the light and try some soft instrumentals. This will soothe your senses and rejuvenate you from within. You will feel light, relaxed and very fresh. Since yoga is an essential element of one’s life, you will surely find yourself relaxing to the tunes and rhythms of the ever beautiful and soft classical music.

7. Keep Sufficient Time:

To practice anything regularly, you have to make sufficient time for it. By this we mean that you should save a particular time of the day for yourself where you can practice Yoga Nidra. There should also be a short gap between your yoga postures and Nidra. This is the time you should spend on relaxing yourself and feeling the beauty of the world from within.

8. It’s Natural to Get Distracted:

It’s a very natural thing to get distracted when you are practicing Yoga Nidra. But there is no need for you to curb them. If you feel asleep during the entire process, don’t feel guilty once you wake. This is all a process of learning.

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:

  • Lie down straight on your back and does the Corpse pose.
  • Start by taking your attention towards the right foot.
  • Keep yourself focused on it for a couple of seconds.
  • Relax your foot at the same time.
  • You can also gently move up your attention to the right knee, thighs and hips. Be aware of your whole right leg and repeat this process as long as you can.
  • 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.
  • Now relax and let your body breathe for a few minutes.
  • 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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Yoga Nidra Benefits:

Yoga nidra is a wonderful way to relax your body. There are plenty of benefits from Yoga nidra:

  • One can experience a relaxed body and mind
  • It can alleviate stress and make you feel better
  • It promotes deep sleep and calmed nervous system
  • It can release long standing emotions in the body
  • There can be an increased self-awareness
  • One can find inner peace and overcome negativity

Precautions For Yoga Nidra:

The following precautions must be kept in mind before performing yoga nidra:

  • One should always choose a quiet place for Yoga nidra
  • The room should be airy and ventilated
  • When performing it in open place, make sure the body is covered properly
  • Early morning and just before bed time is the best time for performing Yoga nidra
  • Never perform Yoga nidra immediately after food
  • There should be atleast 2 hours gap between food and yoga nidra

The best way to start Yoga nidra is by joining a class and following the instructions of a trainer. The step by step instructions can help a person slide easily into the nidra state to enjoy the experience. By doing it daily, one can achieve perfection and can perform on their own. Yoga nidra is the best way to unplug oneself from the materialistic world by cutting down emotions. It brings down negativity inside people and strong emotions like hatred, anger, melancholy. Practise Yoga nidra regularly to experience this wonderful state of mind.

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Images Source: 1, 2, 3, 4.