3 minute read
Yoga nidra is suitable for a wide range of people and practice locations
Many of our students reveal that their favorite part of class is the time spent lying in shavasana, especially when it includes a yoga nidra! Even though this practice seems simple - after all, you are just lying still for a while - it has a wealth of benefits and a fascinating evolution. Here are a few highlights that may interest you:
Research has shown yoga nidra to be effective in managing diabetes and pain management; plus for relieving depression, anxiety, and insomnia in frontline COVID-19 health care workers. All without any side effects!
Yoga Therapists use yoga nidra as a tool for personality transformation because it can help you release harmful behavioral patterns and create new, beneficial ones. This is especially true of the stage called sankalpa (see below).
Yoga nidra has undergone extensive evolution to adapt to modern needs. It developed from the ancient practice Nyasa, where a teacher sat next to a student and touched different parts of the body as they were named. Now, one teacher can lead a roomful of students without needing to touch them. Plus yoga nidra has been structured to work with the brain’s neuroanatomy to create responses that can be measured with modern imaging equipment.
…But let’s take a step back: what does the term “yoga nidra” mean, anyway? Literally, it translates to “awareness joined to a deep, restful state.” Nidra is sometimes given as “sleep,” but the true meaning of the word is more subtle than that. Plus, yoga nidra is about learning how to become deeply relaxed while awake, instead of drifting into a nap.
Some modern yoga nidra practices are led in stages that correspond to changing brainwave patterns and states of mind. Those stages include:
1. Settling. First, you come into a comfortable position (often lying on your back) and adjust your alignment to help release muscular tension. You start to let go of distractions and become mindfully present. This stage can be easily adapted for those who are pregnant or experiencing back, joint, or other physical challenges.
2. Sankalpa (resolve). As the mind becomes more present, the brainwaves shift from busy beta to soothing alpha. In the alpha wave state, your brain becomes more receptive to learning, and you are invited to mentally repeat a positive goal you wish to achieve. This stage is very useful for addressing negative habits.
3. Body rotation. As the instructor names different parts of the body, you let your focus shift to them one by one. This leads to release of deeply held tensions and can help regulate the heart rate and blood pressure.
4. Breath awareness. Next, you focus on different aspects of your breath - where is it moving, is there a rhythm to it, etc. This takes the mind to another level of relaxation while gently improving the ability to focus. This stage can contribute greatly to pain relief and a sense of healing at a profound level.
5. Sensations of opposites. This stage is considered more advanced than previous ones because it involves consciously experiencing and creating opposing states, like coolness/warmth or heaviness/lightness. You become more calmly adaptable to the unpredictable swings of modern life and may eventually be able to regulate your body temperature and emotional reactions.
6. Visualizations. Despite its name, any of the senses can be used in this most advanced stage of yoga nidra. You are guided through imagery that supports the experience of positive emotions. You learn to create a feeling of safety and peace within, no matter what is happening around you. This stage can also be used therapeutically to address fears and chronic health concerns.
7. Sankalpa. As you come back from the depths of the yoga nidra, you are invited to remind yourself of your goal so that it stays with you even after the practice is finished.
8. Externalization. You return to gentle movement and a level of alertness that helps you go on to whatever comes next. Although this seems straightforward, the instructor needs a level of skill to ensure that you retain the benefits of yoga nidra while being able to function in your everyday world, i.e., drive your car or return to work.
The effects of yoga nidra are cumulative and can be readily experienced in a group class or private session. You can also learn more about the science and development of this practice, plus how to safely share it with others who may benefit from its health-enhancing properties. Try one here.