YogaNidra function 1
Yoga Nidra is a magical observe that’s usually translated as “yogic sleep.” Yogic sleep sounds fairly good, however what’s Yoga Nidra precisely?
It’s an attention-grabbing observe that has roots relationship again 1000’s of years. For those who’ve ever been fortunate sufficient to expertise the observe, that the advantages of Yoga Nidra are plentiful and that the observe is soothing, restorative, and deeply restful.
Learn on to seek out out every thing about this mystical yogic sleep meditation and the right way to correctly observe it.
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What Is Yoga Nidra?
This straightforward, restorative observe is a guided meditation that lulls you right into a state of semi-consciousness. Via intention setting, physique scans, visualizations, and breath consciousness, you’re transferred to a different world that’s calm, soothing, and peaceable.
Yoga Nidra is believed to be deeply restorative and stress-free for the nervous system and as restful and soothing as sleep. It’s stated {that a} brief Yoga Nidra observe is as refreshing as hours of deep sleep.
A brief Yoga Nidra observe is as refreshing as hours of deep sleep.
It’s undoubtedly a strong observe, however it’s additionally one of many best meditations to comply with and to constantly observe.
As a totally guided meditation, Yoga Nidra is practiced mendacity down in your again. This restful place lets you fluctuate between acutely aware and semi-conscious states, transferring you thru completely different levels of consciousness.
By way of gently guided rest strategies, Yoga Nidra forces you to decelerate, settle down, and inevitably restore.
Craving a special kind of guided meditation? Do that Guided Pranayama and Mindfulness Meditation for a Calm and Peaceable Thoughts (Video)
The Historical past of Yoga Nidra
Yoga Nidra is claimed to be as previous because the observe of yoga itself.
First talked about within the Upanishads (historical holy scriptures of Hinduism and yogic philosophy) after which later mentioned within the Mahabharata (the longest epic poem on the earth, which incorporates the Bhagavad Gita), Yoga Nidra has undoubtedly been round for a very long time.
The revered guru Satyananda Saraswati is claimed to be one of many first fashionable yoga lecturers that basically employed the observe of Yoga Nidra together with his pupils.
Much more modernly, Richard Miller (a yoga trainer who has pioneered the concept of utilizing yoga as a therapeutic observe) developed the iRest Yoga Nidra technique as a contemporary adaptation of the traditional meditation observe of Yoga Nidra.
His technique has been used internationally for numerous functions, together with serving to troopers returning house from warfare with Put up Traumatic Stress Dysfunction (PTSD).
The Science Behind Yoga Nidra
Yoga Nidra has been studied scientifically with many promising outcomes that present numerous advantages.
One examine discovered that Yoga Nidra is characterised by a depressed stage of want for motion. The examine discovered decreased blood circulate within the prefrontal, cerebellar, and subcortical areas of the mind whereas topics had been training Yoga Nidra. (These components of the mind are believed to be related to motion.)
The examine confirmed elevated dopamine launch in the course of the Yoga Nidra meditation, which was additionally related to the expertise of decreased readiness for motion.
One other examine discovered that Yoga Nidra elevated coronary heart fee variability (HRV), which is usually utilized as an index of autonomic nervous system stability and, subsequently, is a robust indicator of total well being.
Yoga Nidra has been studied scientifically with many promising outcomes that present numerous advantages.
One other examine measured the results of a Yoga Nidra observe on college college students’ vanity and stress ranges. The findings indicated that Yoga Nidra might alleviate primary life stresses and enhance total vanity.
One other examine measured mind exercise throughout Yoga Nidra and located that topics had been in a deeply relaxed state (just like the mind state of sleep) whereas training. What’s attention-grabbing is that these outcomes additionally discovered contributors to be in utterly conscious states whereas concurrently on this deep rest.
Additional research have discovered Yoga Nidra to assist scale back stress, enhance ache administration, address sexual assault, scale back drug habit relapse, and extra.
Observe These 7 Steps to Apply Yoga Nidra:
Conventional Yoga Nidra follows particular steps to succeed in the deeply restorative semi-conscious state. The next are typical steps of a Yoga Nidra observe.
1. Set Up Your House
It’s necessary to get as snug as attainable when training Yoga Nidra, so arrange your house nonetheless you have to get relaxed and settled.
You might want to use props like a yoga bolster below your again or your knees or to cowl your self with a blanket or place a pillow below your head. Modify your self nonetheless you have to as a way to get actually snug as you lie down to organize on your observe.
Soften comfortably right into a yoga mat, sofa, or mattress in order that the place of your physique gained’t distract you throughout your observe.
2. Create a Sankalpa
A sankalpa is an intention, and it’s one thing that you simply most likely already use in your asana observe.
Convey your consciousness to no matter it’s that your coronary heart needs or what you hope to realize from this observe. Possibly you plan to domesticate hope or prosperity, or possibly your intention is solely to calm down and restore.
No matter your intention for the observe is, make it clear in your thoughts’s eye in order that it could turn into the point of interest of your meditation.
The Energy of Sankalpa: Right here’s The whole lot You Have to Know About Setting Intentions in Yoga
3. Scan Your Physique
This step is excess of only a physique scan. This stage of your Yoga Nidra observe is supposed to maneuver you right into a state of Pratyahara (a withdrawal of the senses). Pratyahara is believed to be the gateway to the unconscious and that’s the main goal of Yoga Nidra.
Pratyahara Defined: The Fifth Limb of the Yoga Sutras and the First Step Towards Meditation
So systematically transfer by your physique and sense every a part of it. Expertise the sensations of your proper huge toe all the way in which all the way down to your pinky toe. Actually really feel your hips, torso, and arms. Sense your throat, chin, lips, nostril, eyes, and brow.
Transfer throughout your complete physique and, as you achieve this, systematically calm down every a part of your physique as you sense it. When you’ve totally relaxed your physique, let it keep totally relaxed as you progress your consideration to extra delicate components of your self.
4. Draw Your Consciousness to Your Breath
Really feel the actions of your breath. Really feel your physique respiratory naturally. Dive into the deeper mechanics of your breath. The place does the air enter your physique? The place does it exit? What’s its texture, temperature, and pace?
Expertise the tide of prana flowing by you. By drawing deeper into the subtleties of your physique, you progress farther and farther into deeper levels of Pratyahara.
As you comply with the ebb and circulate of your breath, let its rhythm lull you right into a semi-conscious state.
Study extra about Prana: Demystifying Life Drive Vitality
5. Turn into Conscious of Your Ideas and Emotions
Turn into the conscious observer and easily discover ideas and emotions as they come up. With out judgement, merely acknowledge what passes by your thoughts – whether or not consciously or not.
Keep away from dwelling on anybody thought or feeling that arises. Merely watch the cascade of ideas cross by your thoughts.
6. Expertise and Observe
Take discover of what has arisen from this complete expertise. Turn into conscious of the acutely aware observer that’s at all times current, no matter your emotional or bodily state.
Join with this larger consciousness that dwells inside you. Really feel how this connects you to a larger consciousness past your self.
7. Mindfully Resurface
Once you’re prepared, slowly and mindfully return to a state of heightened acutely aware consciousness. Observe your individual tempo to reawaken and reorient to your waking life.
Pause for a second to replicate again in your sankalpa and to seek out gratitude on your observe earlier than transferring on along with your day.
Searching for extra deeply restorative practices? Attempt These 4 Restorative Yoga Poses to Loosen up Your Physique and Thoughts
What Is Yoga Nidra? The Takeaway on Yogic Sleep
The observe of Yoga Nidra is undoubtedly helpful to the physique, breath, and thoughts. By training this soothing meditation, you may end up feeling extra rested, alert, or consciously conscious.
Subsequent, learn: These 8 Advantages of Yoga Nidra Will Make You Wish to Apply ASAP
Give the observe a attempt to see how you’re feeling. You simply might discover that Yoga Nidra is your new favourite fashion of stress-relieving, restorative meditation.
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