Unlike other more dynamic yogas, yoga nidra invites you to relaxation and a state of conscious sleep that will favor your physical, emotional and spiritual well-being.
It is possible that when you hear the word yoga the first thing that comes to your mind are different postures or asanas, more or less complicated. However, yoga nidra, usually translated as “yogic sleep”, is a meditative practice that is performed simply by lying on your back, without moving and with your eyes closed, in the savasana posture.
By Ellen Lima, yoga and mindfulness teacher
Yogis have used yoga nidra for thousands of years to achieve spiritual awakening, to cultivate interconnectedness and to find purpose in life. Even so, you don’t have to have these goals to benefit from the deep relaxation and healing that this type of meditation offers.
WHAT IS YOGA NIDRA
The most characteristic element of yoga nidra is the “rotation of consciousness”. This means, during the sessions, bringing attention to different parts of the body.
Each session usually lasts between 20 and 60 minutes and, in addition to the rotation of consciousness, also includes:
- The repetition of a phrase that represents your purpose or intention.
- The practice of conscious breathing to develop respiratory awareness.
- The exploration of opposite sensations (heat and cold, heaviness and lightness).
- The visualization of mental images.
But it is not really necessary to carry out all these stages in the same session, but they can be combined according to the need and the time available.
WHY USE YOGA NIDRA FOR SLEEP
During the practice of yoga nidra there are changes in the electrical activity of the brain. At first, alpha waves, related to relaxation, increase, although the goal is to experience conscious deep sleep (prajña), which is related to delta brain waves. In this state, the brain functions in “sleep mode,” but remains conscious.
According to some authors, advanced practitioners can reach the level of gamma waves, which corresponds to superconsciousness and goes beyond personal experience, according to Ana Sesma Nuez, in the book Yoga-nidra (Kairós publishing house).
This relaxing effect favoring sleep is supported by scientific research.
A study published by the Journal of Alternative and Complementary Medicine concludes that yoga nidra is a practice that people with insomnia can try for its simplicity and that it can be useful to improve relaxation, facilitate sleep, relieve anxiety and reduce pain. The researchers, from the University of California, the State University of New York and the National University of Natural Medicine in Portland (United States), explain that yoga nidra reduced by 31% the negative emotions that favor insomnia of the participants who practiced in a group.
The authors of the scientific work also state that most people with insomnia are especially interested in mind-body practices that do not involve the consumption of drugs.
THE GOAL BEYOND RELAXING
In each of the stages that make up yoga nidra different aspects are worked. Although the rotation of consciousness and respiratory awareness are more related to physical relaxation, in the other phases the emotional, mental and energetic aspects are worked.
It is for this reason that the repetition of a positive affirmation, the observation of opposite sensations and visualization aspire to the integral transformation of the human being and to the development of a more attentive, kinder and wiser attitude towards life. Always with openness, equanimity, connection and self-knowledge.
MORE BENEFITS OF YOGA NIDRA
Yoga nidra has physical, mental and spiritual benefits.
PHYSICAL AND MENTAL BENEFITS
Yoga nidra is very effective against stress, anxiety and insomnia. In addition, its practice is related to optimal states of relaxation, concentration, as well as a good memory.
Another advantage that yoga nidra has been shown to have been its potential to address chronic pain and mild cognitive impairment. But that’s not all, the list of positive effects on health goes even further, since it increases general well-being, motivation and the ability to be present or mindfulness, in addition to favoring the process of resignification of experience and self-regulation.
In modern Western culture, the fact of living stressed, running, without time, has been normalized, believing the myth that to be productive we cannot stop for a moment, and this logically has unfavorable consequences for health and well-being.
A balanced nervous system is able to alternate between activity and rest. However, maintaining tension consumes physical and psychic energy, and its effects can manifest themselves with irritability, fatigue or anxiety.
Studies on productivity have shown that alternating periods of activity with periods of rest provides higher levels of concentration, motivation and physical performance. In addition, the nervous system is regulated and fatigue or burnout syndrome is avoided. Rest is essential for a healthy brain, and yoga nidra is an effective practice for getting the maximum benefits of rest.
For Or Haleluiya – co-founder of Fisiom, a method that combines body disciplines, physical exercise and the study of the human psyche – relaxation is therapeutic in itself, and yoga nidra is a relaxation practice par excellence.
EMOTIONAL AND SPIRITUAL BENEFITS
Yoga nidra helps to integrate, harmonize and heal our different facets and to experience our true nature, who we really are.
The yoga teacher Mar Aige proposes to imagine ourselves as if we were Russian wooden dolls, which house smaller ones inside, as if we were formed by several layers that include the mind, body and vital energy.
Some teachers say that the secret of yoga nidra is to release the tension that is associated with an attitude of closing and isolating oneself. In this way, he invites us to expand, to open ourselves and to trust.
YOGA NIDRA STEP BY STEP
Find a place that is comfortable for you and surrender to the relaxing power of yoga nidra. Disconnect from the environment to connect with yourself and follow these steps:
- Stretch on your back, with your arms relaxed next to your body, palms up and your eyes closed. You can put cushions under the knees, neck and head for greater comfort.
- Notice the body’s contact with the surface and observe the sensations of your breathing. Allow the floor to support your weight. Mentally say, “I am starting the practice of yoga nidra.”
- Choose your intention and mentally repeat it three times. On page 54 you will find how to create your sankalpa.
- Bring your attention to the face. Imagine that your breath bathes it with light. You can give it a color and temperature if you wish. Then visualize that you fill each part of your body with light to the rhythm of breathing.
- Bring your attention to the back of the head, behind the neck, back, buttocks, behind the legs, feet, front of legs, hips, belly, chest, neck, shoulders, arms and hands.
- Visualize the entire front of your body, the entire back, one side of the body, the other side, and the body as a whole. Your breath fills your body with light.
- Repeat your intention mentally three times. Next, take a few deep breaths as you re-notice your body’s contact points, space, and sounds.
- Open your eyes again.
SANKALPA: WHAT IT IS AND HOW TO CHOOSE IT
Having a purpose in life improves indicators of mental health, well-being and stress management. In yoga nidra the purpose takes the form of a positive phrase or affirmation called sankalpa.
It is like a seed planted in the subconscious that over time grows and bear’s fruit. Want to know how to create your own affirmation?
Sankalpa has to be related to the flourishing of human potential and to the positive aspects of personality. You may ask yourself what is important to you, what qualities you want to develop or what your source of well-being is.
Create a short, simple, positive and present tense sentence. For example: “I act with kindness”, “I open myself to life”, “I trust in my ability”. Use your own words and make the practice your own.
WHO CREATED YOGA NIDRA
The Indian master Swami Satyananda Saraswati explains in his books Yoga nidra and Yoga and Kriya that he discovered yoga nidra in ancient tantra yoga texts dating back to the eighth century BC.
The practice of nyasa, which can be translated as “putting or placed”, consisted of mentally projecting certain mantras in each part of the body to harmonize it on a physical and energetic level.
Therefore, recognizing their value and at the same time their complexity, in the 60s Swami Satyananda Saraswati decided to adapt these traditional practices and make them more accessible.
Decades later it would be Richard Miller, author of the book Yoga nidra: A practice for deep relaxation and healing (editorial Sirio), who would be responsible for adapting the practice developed by Saraswati to make it even more universal, avoiding possible cultural or religious barriers. For this, he adapted, for example, the use of images and affirmations (sankalpa).