Yoga nidra

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Yoga Nidra is a yoga technique that aims to reach deeper levels of consciousness. A psychic sleep should be achieved through complete deep relaxation with clear awareness.

Essence

The word nidra comes from Sanskrit and means "sleep" or "non-awareness". Yoga Nidra is an exercise of deep relaxation, the effects of which should go beyond the usual idea of ​​relaxation. It is a kind of psychological sleep in which physical, mental and spiritual activities are supposed to come to rest. It is more than a relaxation exercise , but it does not contain any physical exercises. It should bring freshness to the body and bring the brain into a state of fully conscious calm. The deep relaxation should not only reduce general ailments such as stress and nervousness, but also raise awareness of the forces that lie in the unconscious.

founder

The method or practice of Yoga Nidra is based on old tantric traditions. Swami Satyananda Saraswati , the founder of the Bihar School of Yoga in Munger ( India ), studied tantric scriptures and developed a new system from the complicated and time-consuming practices that is supposed to be adapted to today's needs. It should be able to be used by everyone, regardless of age, religion or culture.

philosophy

The basic philosophy behind Yoga Nidra is that sleep or unawareness is not just the predominant state at night, but shapes all of life. Although life is here and now, thoughts are mostly in the past or in the future. In contrast, when you sleep you are free from fears, worries, problems, stress and excessive demands. The Yoga Nidra exercise is seen as a way to gain greater access to consciousness.

A deep and complete relaxation is achieved when one remains alert and conscious between waking and sleeping in the alpha state . The alpha state can usually be observed during the short transition period between being awake and sleeping. It is on this boundary line that the yoga nidra state arises. It should be more effective and beneficial than normal sleep, heal many disorders and diseases and be the gateway to a higher level of consciousness . With Yoga Nidra one should come into contact with the source of self-knowledge and inspiration that resides in each of us.

The yoga nidra exercise

Yoga Nidra has a predetermined systematic sequence. The exercise should lead systematically from the outer level of perception into the deeper levels of being and from there systematically back again. Various elements with a clear structure are embedded in it. Individual elements can be varied according to the level of exercise. About a third of the exercise is focused on body awareness. During this time it is a matter of bringing body and mind into one.

The relaxation (exercise) with Yoga Nidra takes about 30 minutes and should be equated with the relaxation and the regenerative effect of 2 hours of restful sleep. Yoga Nidra relax from everyday stress, regenerate body, mind and soul, promote creativity and strengthen the immune system . In the advanced stages of this exercise, deep-seated fears should be resolved and self-knowledge can be achieved.

Course of the yoga nidra exercise

  1. Preparation: Shavasana (the resting posture , also death posture), body and breath awareness, relaxation through mindfulness of body, breath and sounds
  2. Sankalpa is an important element of Yoga Nidra. The Sanskrit word means something like intention, decision or language of truth. A short positive guiding principle is formulated by the practitioner in their own clear and simple language, repeated several times and thus stored in their subconscious . The purpose of the Sankalpas is to give one's own personality a positive direction, as well as to strengthen the inner willpower and the spirit.
  3. Circling of perception through the body: The individual body parts are made conscious by perceiving them in a recurring, fixed sequence, whereby the name of the body part in question is mentally repeated. This practice increases the flow of pranic energy. The body part touched by the attention can relax and is charged with energy through the repetition of the name. There is a separation of consciousness from the sensorimotor perception channels.
  4. Pairs of opposites : Calling up different opposing sensations (warm / cold, right / left, heavy / light etc.) in rapid alternation should establish a connection between the two brain hemispheres and exert a harmonizing influence on the brain.
  5. Visualization : in the last third of the exercise - when the consciousness is deeply relaxed - various images are visualized in quick succession, e.g. B. "turquoise-colored lake", "ancient oak", "passing clouds" etc. In this way, content from deep layers of the subconscious can emerge as images, be experienced and dissolved again.
  6. Repetition of the Sankalpa (resolution / resolution) for deepening
  7. Degree: systematic return to the outside world

literature

  • Swami Satyananda Saraswati: Yoga Nidra. Ananda Verlag, 5th edition, Marktoberdorf 2019, ISBN 978-3-947908-05-9 .
  • Swami Prakashananda Saraswati: What is Yoga Nidra? Ananda Verlag, Cologne 2009.
  • Swami Prakashananda Saraswati: Yoga Nidra. New insights. Satyananda Yoga-Zentrum Verlag, 2003, ISBN 3-928831-24-0 .

Audiobook / audio CD

  • Swami Prakashananda Saraswati: Yoga Nidra I. Ananda Verlag Cologne, ISBN 3-928831-23-2 .
  • Swami Prakashananda Saraswati: Yoga Nidra II. Ananda Verlag Cologne 2006, ISBN 3-928831-27-5 .
  • Swami Prakashananda Saraswati & Chidakasha Dharana: Yoga Nidra III. Ananda Verlag, Cologne 2001, ISBN 3-928831-18-6 .
  • Swami Prakashananda Saraswati: Yoga Nidra and Antar Mouna for the experienced CD. Ananda Verlag, Cologne 2008, ISBN 978-3-928831-36-9 .

Web links