Yoga Nidra : A restorative Practice

In the modern day world we can recognize that there is excessive dependence on technology and overdrive of the body , mind and sensory channels in every possible way. This is actually leading to nervous depletion and many other lifestyle conditions. With all the stress and tensions of modern life the body’s resistance is impaired. The body though lies down at rest, cannot be relaxed leading to anxiety, insomnia and hormonal disorders.
Not from a yogic perspective but from a general point of view, have you ever thought how we can we relax if we are burdened with worries and thoughts and the muscles and tissues are stressed?
Human Beings, since the beginning of evolution have been taught by instincts the emergency coping mechanism where our sympathetic nervous system is activated in order to prepare from imminent danger, i.e. the fight or flight mechanism. The problem now is that in the modern world this is constantly activated or rather I can say it is over activated.Yoga Nidra works on the opposite lines to this. It induces decreased sympathetic (excitation) nervous activity and increased parasympathetic (relaxation) activity. Yoga Nidra deactivates the “fight or flight mechanism. Body systems and Organs achieve deep relaxation. As a result, body’s natural regenerative mechanism is activated, and body’s muscles and tissues are braced against stress. Thus one becomes less susceptible to the harmful influences of stress and tensions.
To learn the basics of Yoga nidra, you need 5 days.of guided practice. Thereafter you can practice on your own. The program is a boon to restore the Physical vitality and mental resiliency in this hasty modern life.

The Program progresses in a systematic way and here we discuss the protocol we follow in this guided journey :

Day 1

• Detailed Shavasan and letting go practice
• Listen to the sounds from the farthest to the nearest
• Rotation of consciousness throughout the body parts.
• Feel the major body parts.
• Move your toes, hands, head side to side and sit up.

Day 2

• Detailed Shavasan and letting go practice
• Listen to the sounds from the farthest to the nearest.
• Rotation of consciousness throughout the body parts.
• Awareness of breath at the abdomen, chest, throat and nostril.
• Feel the major body parts.
• Move your toes, hands, head side to side and sit up.

Day 3

• Shavasana
• Learn to Squeeze and Relax the body
• Listen to the sounds from the farthest to the nearest.
• Know how to formulate a Sankalpa – resolution
• 1. A sankalpa should be a positive sentence.
  2. It should be in the present tense.
  3. It must be short and precise, not more than 6-7 words.
  4. Do not change the sankalpa until it becomes a reality.
  5. Rotation of consciousness throughout the body parts.
  6. Awareness of breath at the abdomen, chest, throat and nostril.
  7. Chidakash Gazing – only see the vast space behind the closed eyes, if anything manifest just witness.
  8. Feel the major body parts.
  9. Move your toes, hands, head side to side and sit up.

Day 4

• Shavasana
• Squeeze and Relax
• Listen to the sounds from the farthest to the nearest.
• Sankalpa
• Rotation of consciousness throughout the body parts.
• Awareness of breath at the abdomen, chest, throat and nostril.
• Chidakash Gazing
• Visualisation of objects – maximum 7 objects
• Feel the major body parts.
• Move your toes, hands, head side to side and sit up.

Day 5

• Shavasana
• Squeeze and Relax
• Listen to the sounds from the farthest to the nearest.
• Sankalpa
• Rotation of consciousness throughout the body parts.
• Awareness of breath at the abdomen, chest, throat and nostril.
• Chidakash Gazing
• Visualisation of objects –Visualisation as a story, where you are the protagonist.
• Feel the major body parts.
• Move your toes, hands, head side to side and sit up.

After you wake up, notice what inner experiences you have brought back. With an attitude of gratitude, peace and harmony bring your palms together and gently open your eyes maintain a smile on your face.