Pranav KhawaleBNYS (2nd year)SVYASA

The concept of yoga nidra was started by Swami Satyananda Saraswati

Yoga nidra is a form of tantra It is not sleep nor concentration It helps open the inner chambers of the

mind

A set of asanas or 6-12 rounds of suryanamaskara can be used before yoga nidra.

It is recommended to practice yoga nidra in shavasana.

1. Preparation• Eyes closed, body is still.• No effort to concentrate or control the mind.• Mind is in a mood to relax.• The whole atmosphere is charged with one type of

powerful vibration.• Body is in a state of relaxation.2. Resolve• A sankalpa is made.• Most often recommendation is to resolve to

awaken the kundalini that is in the mooladhara chakra.

3. Rotation of Consciousness Awareness is felt at each part of the

body Start from right side, then to the left

side of the body Next to the back side, then front of the

body Next is body/floor contact

4. Awareness of Sensations Heaviness

Entire body becomes heavy Intensify the felling of heaviness and gradually relax

part by partLightness Whole body becomes light. Body is felt as it is a mass of cottonAlteration of heaviness and lightnessAlternate feeling of heaviness and lightnessHeatExperience heat all over the bodyColdExperience cold all over the body

5. Rapid Visualization• Quickly visualize objects as said aloud• Do not think for long time• If unable to visualize, it is alright

6. Chakra Visualization• Awareness of Chakras in an order

– Mooladhara , Swadhishtana, Manipura, Anahata, Vishuddhi, Ajna, Bindu and Sahasrara

7. Concluding the Practice• Become aware of the external environment• Repeat the sankalpa 3 times• Slowly open the eyes and sit up

• Psychological disorders• Insomnia• Drug addiction and alcoholism• Pain relieving• Pregnancy, child birth and menstrual

disorders• Psychosomatic disorders – Asthma, Colitis

and peptic ulcer, cancer therapy• Cardiovascular diseases – Hypertension,

minor and major heart attacks