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YOGA
NIDRA – THE ART OF RELAXATION
By Dr. Rita Khanna
Yoga Nidra means, “sleep with awareness.” It is an
effective way of achieving relaxation physically,
mentally, and emotionally. In fact, a single hour of
Yoga Nidra is equivalent to many hours of normal sleep
and is much more rejuvenating. Modern medical science
accepts that a calm mind can act as curative force for
many conditions. These conditions include heart disease,
high blood pressure, asthma, diabetes, digestive
problems of all kinds, arthritis, acute cough and cold
ailments, as well as other chronic degenerative
conditions.
PREPARATION
Gently lie down on your back in Shavasana posture, legs
apart, arms a little away from the body, with palms up.
If you want to cover yourself with a cotton sheet, you
may. Close the eyes gently, while adjusting your body.
There should be no movement during Yoga Nidra. Try to
listen to your heartbeats…Be witness to all the sounds
of the surrounding nature…Watch the incoming and
outgoing breath for some time consciously… As you
breathe in, the abdomen is rising, and as you breathe
out, the abdomen is falling… Feel great comfort, ease,
and relaxation…
RESOLVE (SANKALAPA)
Before beginning the practice of Yoga Nidra, make a
short resolve. It is an important stage in Yoga Nidra.
Resolve is a determination to become something, or to do
something, in your life. Everyone has desires and
ambitions. Sankalpa is a very powerful force not only to
fulfil desires but to create strength in your mind &
provide a direction for your whole life. For example,
you may like to give up any of your habits, or you want
to practice something new to better yourself. You may
resolve that you will remain healthy all your life or
that you’ll follow the path of Yoga from now and
onwards. Whatever resolve you make, repeat it three
times to yourself, thinking that God is witnessing you.
ROTATION OF CONSCIOUSNESS
• Face Be aware of the top of the head… the forehead…
both sides of the forehead… the right eyebrow… the left
eyebrow… the space between the eyebrows…the right
eyelid… the left eyelid… right eyeball… left eyeball…
right ear… left ear… right cheek… left cheek…the nose…
upper lip… lower lip… and the chin…
• Right side Visualize the right hand thumb… index
finger…middle finger… ring finger… little finger… feel
the tips of the fingers… Be aware of your right palm…
wrist… forearm… the right elbow… upper arm… the
shoulder… the right chest… right side of the stomach…
the thigh of the right leg… its knee…the calf muscles…
the ankle… the heel… the sole… the right big toe… the
second toe…the third toe… the fourth toe… the fifth toe…
the whole right foot.
• Left side Now take your consciousness to the left
side. Repeat as you did with the right side.
• Back Your body is touching the floor… be aware of the
points of contact between the body and the floor… Relax
your heels… calf muscles… back of the knee… thighs…
hips… lower back… upper back… right shoulder… left
shoulder… shoulder blades… back of palms… back of the
arms… the neck… and the back of the head…
MAJOR PARTS
Now bring your awareness on the main parts of the body…
full right foot… left foot… feel both feet together… the
right leg… the left leg… both legs together… full right
hand… full left hand… feel both hands together… the
right arm… the left arm… both arms together… your full
back and spine…complete abdomen… chest… and the whole
face… the face is totally relaxed and peaceful… now feel
your whole head and body together. Visualize your body
lying down on the floor completely relaxed.
CONCENTRATION ON BREATHING
Now become aware of your natural and normal breath… The
breath is coming in and going out freely… you move with
the breath fully consciously… Do not force the breath…
Be the witness… Concentrate on the abdomen… With each
inhalation, it is expanding…with each exhalation, it is
sucking in… Now, as you are aware of your breath, start
counting backwards with each in breath and each out
breath, as follows: “I am breathing in 27 (or 10); I am
breathing out 27 (or 10); I am breathing in 26 (or 9); I
am breathing out 26 (or 9); and so on, from 27 (or 10)
to 1. Say the words and numbers mentally as you count
your breaths. After completing the counts, pause for
about 5 minutes if you started counting from 27 and for
about three minutes if counting started from 10.
AWARENESS OF SENSATIONS
Be aware of your body and of your sensations. Feel, with
each inhalation, that cool air is entering your nose,
and the body is becoming more energetic. You are getting
strength, power, courage, good health, and happiness.
Feel as with each exhalation, warm air is coming out of
your nose, and you are releasing all the toxins, stress,
ill health, all the weakness from your body. The body is
becoming relaxed, and you feel as if you are sinking
into the floor.
NATURE VISUALIZATION
Mentally select a place of natural beauty, which you
have ever visited and liked, such as a park, a garden, a
lawn, or a riverside. Feel as if you are mentally
present at that place. Take your mind to that place, and
feel as if you lying at that place and are breathing the
air of that environment. Keeping the mind involved with
the same environment, feel as you are experiencing and
enjoying the same happiness again.
RESOLVE
Repeat your affirmation and resolve, mentally, three
times, with total involvement and awareness.
CULMINATION
Unwind all efforts…draw your mind outside…become aware
of your breathing…become aware of your surroundings… the
room you are in… do not open your eyes… lie quietly
until your mind is completely awake and externalized.
When you are sure that you are wide awake, turn the body
to left side and sit up slowly. Rub your hands, massage
the face gently, and open your eyes. The practice of
Yoga Nidra is now complete.
NOTE
Keep your cell phone and landline phones off, or in
silent mode, during the resting period to avoid
distraction.
Dr. Rita Khanna is a
well-known name in the field of Yoga and
Naturopathy. She was initiated into this
discipline over 25 years ago by world famous
Swami Adyatmananda of Sivananda Ashram in
Rishikesh(India).
She believes firmly that Yoga is a scientific
process, which helps us to lead a healthy and
disease-free life. She is also actively involved
in practicing alternative medicines like
Naturopathy. Over the years, she has been
successfully practicing these therapies and
providing succour to several chronic and
terminally ill patients through Yoga, Diet and
Naturopathy. She is also imparting Yoga Teachers
Training.
At present, Dr. Rita Khanna is running a Yoga
Studio in Secunderabad (Hyderabad, India).
Courtesy: Dr. Rita Khanna’s
Yogashaastra Studio. A popular studio that helps
you find natural solutions for complete health
and detoxification. Mobile: +
919849772485; Ph:-91-40-65173344,
Email:
yogashaastra@gmail.com. |
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