What is the yoga nidra?

yoga Nidra, often referred to as "yogic sleep" or "psychic sleep," is a powerful and ancient meditation and relaxation technique from the yogic tradition. Despite its name, yoga Nidra is not actually a form of sleep, but rather a state of conscious deep relaxation that leads to profound mental, emotional, and physical relaxation.

During a Yoga Nidra practice, the practitioner lies down in a comfortable, supine position, typically in Shavasana (corpse pose), with eyes closed. The session is usually guided by a teacher or recorded audio, leading the practitioner through a series of verbal instructions to progressively relax different parts of the body and bring awareness to various sensations, thoughts, and emotions.

The guided meditation takes the practitioner on a journey through different layers of consciousness, from the external world to the innermost self. The process may include body scanning, visualization, breath awareness, and gentle movements of attention. The goal is to reach a state of deep relaxation while remaining fully awake and conscious.

Yoga Nidra is not just a relaxation technique; it can also serve as a form of self-exploration and personal development. By diving into the different layers of consciousness and connecting with the subconscious mind, unresolved issues, emotions, and mental patterns can surface, allowing the practitioner to work through and release them.

The benefits of regular Yoga Nidra practice are numerous and include stress reduction, improved sleep, enhanced focus and concentration, increased creativity, heightened self-awareness, and a profound sense of calm and well-being. It can also be a valuable tool for managing anxiety, depression, and other emotional challenges.

Due to its effectiveness and accessibility, Yoga Nidra has gained popularity and is now widely used as a therapeutic technique, both in yoga studios and various wellness settings. It is suitable for people of all ages and physical abilities, making it a valuable practice for those seeking relaxation, healing, and inner growth.

The effects of Yoga relaxation techniques go far beyond those of sleep. During sleep, the body only gets partial rest, as the brain and nerves continue to function, often resulting in dreams and nightmares that can leave a person feeling even more tired upon waking. When practicing Yoga relaxation, the brain remains at the threshold between sleeping and waking, reducing random thoughts and maintaining some awareness, allowing the brain cortex to relax and rest.

Through Yoga relaxation, both the body and mind can achieve complete relaxation, providing the brain, nervous system, and body with full rejuvenation. A high-quality 10-minute relaxation session is equivalent to 2 hours of sleep.

Steps:

Lie on your back with your legs separated about 30 centimeters, arms at your sides, palms facing down. Close your eyes and keep your mouth closed to maintain oral hygiene.

Close your eyes for 2 seconds, then open them for 2 seconds, repeating this simple eye-opening and closing 3 to 4 times.

Open your eyes again, look upward, then downward, and gaze straight ahead. Next, look to the left, then to the right, and gaze straight ahead before closing your eyes. Repeat this exercise 2 to 3 times.

Open your mouth gently and curl your tongue towards the back of your throat. Close your mouth, maintaining the curled tongue shape for about 10 seconds. Open your mouth again, return your tongue to its normal position, and close your mouth. Repeat this exercise 2 to 3 times.

Keep your eyes closed and focus your attention on your toes, imagining them relaxing. Gradually shift your focus upward, relaxing your ankles, knees, thighs, hips, waist, back, abdomen, chest, shoulders, arms, neck, and head. Relax every part of your body. Gently rotate your neck from left to right and find a comfortable position to relax your entire body.

Tips:

Follow the following relaxation procedure:

Imagine a beautiful place you have visited, such as a park, riverside, or seashore. Picture yourself lying there, breathing in the fresh air. Take slow, deep breaths, letting your abdomen expand when inhaling and contract when exhaling. One inhalation and exhalation make one cycle. Keep it gentle. Do this breathing exercise 10 to 12 times. When you finish deep breathing, feel as if you are about to fall asleep, completely relaxed. Maintain this state for 5 to 15 minutes, then open your eyes, stretch your body, and sit up again.