Self-Knowledge with Yoga Nidra

Yoga classes offer many benefits for those who practice them. Existing types of yoga are becoming for many people not just a way to get rid of endless worries, a lifestyle, but a whole philosophy. Yoga Nidra is a unique technique of human self-knowledge that opens up the possibility of discovering a new source of strength for inner changes.

History

The practice is a system of psychological techniques based on research into brain physiology and ancient yoga practices.

Features

The techniques used allow you to move your attention through the body, allowing consciousness to be in two states at once - in the process of sleep and wakefulness. During practice, the brain is in a “slowdown” position, going through the following phases:

1. consciousness outside of sleep: excitation is manifested to the same extent as slowing down;
2. the equilibrium stage provokes identical reactions to weak and strong stimuli;
3. the transition phase - the absence of a reaction to weak stimuli or the appearance of a strongly expressed reaction;
4. the ultra-transitional level is characterized by the absence of a reaction to positive signals and the presence of a positive response to negative messages;
5. the deep relaxation phase causes the same reaction to any message;
6. the deep sleep phase or complete slowdown. The main feature of the complex is the achievement of a state in which consciousness transforms into attention. This state of consciousness means its temporary shutdown, in which internal tension is completely nullified.

Benefits

This technique is suitable for all people, both for correcting the psychophysiological state and for eliminating existing tension and excitement.

Contraindications

The exercises used have no physiological contraindications. They do not contain strength loads on muscles or blood vessels, so everyone who wants to change their way of thinking for the better, master a relaxing mind complex and teach the body to independently correct their health can use them. The exercises will be useful even for pregnant women.

Basic Complex

The state in which it is so important for the practitioner to remain can be characterized as the one that a person usually experiences before falling asleep: the understanding that falling asleep is about to happen, while remaining conscious and understanding what is happening around. To master the method, classes should be conducted daily or every other day at the same time interval. At the same time, clothing should not restrict movement, be light and loose.

To achieve the result, it is recommended to perform the exercises under the guidance of an experienced yogi who can correct the sequence of actions. The session lasts an average of half an hour.

Sequence of the complex

1. Take the Shavasana pose (corpse pose). Take a horizontal position on the floor, legs straight, arms extended along the body, palms facing up.
2. Perform several breathing cycles, keeping your breathing even and free.
3. Relax your body using the sequence from your toes to the crown of your head. Relaxation occurs with the help of thoughts, moving in order from one part of the body to another, achieving a feeling of complete relaxation and weightlessness.
4. Pay special attention to the facial muscles, nasolabial region, tongue. It is possible that these areas, more than others, will be focused on the order of transition through the relaxation zones.
5. Use the breathing cycle pranayama for deep relaxation of the body, achieving complete control over internal energy.
6. Inhales are deep, exhales are slow. Exhalation corresponds to the time allotted for inhalation. The breathing cycle is 20 times.
7. At the end of the breathing exercises, you should tune in to visualization.
8. Outline a picture of being on the seashore. Each inhalation is a wave pouring onto the shore, each exhalation is a receding wave. Repetition - 10 or 15 breathing cycles. The choice of picture can be different: seashore, place in the mountains, forest, wheat field. To enhance visualization, you can also use relaxation music with nature sounds.
9. Upon completion of the cycle, it will be possible to feel a borderline state. After that, attention should be directed and focused on the chest, in the region of the heart (Anahata chakra). Breathing remains smooth, without jerks or delays.
10. Achieve a borderline state of consciousness and mentally pronounce sankalpa (a positive attitude).
11. Sankalpa is formulated in the present moment, and it must be positive, not contain negativity, evil and denial. The direction of sankalpa can be different - setting a goal, getting rid of a bad habit, a vector for achieving success, getting rid of phobias.
12. Exit from practice should be carried out with the help of concentration of breathing, which should be conscious.
13. Repeat sankalpa one last time.

In the early stages, it is important to achieve awareness of the borderline state, so the components will be enough for the first few times. Yoga Nidra can and should be used as a deep relaxation of the body before mastering the feeling of complete relaxation. After that, you can move on to attitudes (sankalpas), which are the final component of the whole complex.

The ability to understand the world from a different side, at first glance more detached, but at the same time quite consciously, will come with the mastering of this yoga technique.