Relaxation & Yoga

1. Ghantali Mitra Mandal
Yoga DiplomaCourse , No. 22,Thane
IçbìçUçÇ çÆcç$ç cçb[U þçCçí
³ççíiç HçoçÆJçkçÀç DçY³ççmç¬çÀcç
¬çÀ.22, þçCçí
ççÆLçuççÇkçÀjCç- mçá<çcçç mççQoÊççÇkçÀj

2. Relaxation
çÆMççÆLçuççÇkçÀjCç
 içjpç Need
 lççCç lçCççJç Stress
 DççOçáçÆvçkçÀ iççÆlçcççvç
pççÇJçvç Fast Life style
 pççmlç çÆJç®ççj Increased thoughts
 DçHçí#çç / HçÓlçça Expectations V/s
Fulfillment

3. Relaxation
çÆMççÆLçuççÇkçÀjCç
 HçÓJçça - In ancient times
 Automatic, Natural instincts
 vçÌmççÆiç&kçÀ, cçÓuç ÒçíjCçç

4. Relaxation
çÆMççÆLçuççÇkçÀjCç

5. Relaxation
çÆMççÆLçuççÇkçÀjCç In - Built in every Yogic Practice
 Loosening practices
 MçáçqOoçƬçÀ³çç,
HçJçvçcçákçwlççmçvç - 1
 Yama-Niyama ³çcç – çÆvç³çcç
 Asana Dççmçvç
 çÆmLçjmçáKçcççmçvçcçd ~
 Òç³çlvçMçÌçÆLçu³ççvçvlçmçcççHççÆ
ÊçY³ççcçd ~

6. Relaxation
çÆMççÆLçuççÇkçÀjCç
 Pranayama
 Pratyahara-Dharana-Dhyana
 Shavasana, Yoganidra
 Relaxation at Physical, Mental, Emotional levels
 DçVçcç³ç, ÒççCçcç³ç, cçvççícç³ç
kçÀçíMç

7. Yoganidra – One of the
Modern Techniques
 An Interesting story in the life of Swami
Satyananda
 ³ççíiç + çÆvçêç = ³ççíiççÆvçêç

8. Normal Sleep çÆvçêç
 Natural process of rejuvenation & rest
 vçÌmççÆiç&kçÀ çÆJçÞççblççÇ, lççpçí
lçJççvçí nçíC³çç®ççÇ Òç¬çÀçdzçç
 Cycles of Dreams and deep sleep
 mJçHvç – mçKççíuç çÆvçêç
DçJçmLçç yçouç
 Automatic process
 DçYççJçÒçl³ç³ççuçcyçvççJç=çÆÊ
ççÆvç&êç
 Complete rest? KçjçíKçj®ççÇ

9. çÆvçêç
 mçÓ#cç pççCççÇJç çÆMçuuçkçÀ,
Òç®çb[ MçkçwlççÇ
 A trace of Awareness, Potentiality

10. Brain waves during normal
sleep

11. Yoganidra
 Yoga – One pointedness ³ççíiç -
SkçÀçûçlçç
 Nidra – Sleep çÆvçêç
 Sleepless Sleep çÆvçêççÆJçjçÆnlç
çÆvçêç
 Sleep with awareness
pçççÆCçJçímççÆnlç çÆvçêç
 Threshold between sleep & awareness
 pçççÆCçJç Jç çÆvçêç ³ççbcçOççÇuç

12. Brain waves during Yoganidra

13. Brain maps
Left-at work having problems, Beta waves
Right- relaxing with family
Initial phase of Yoganidra
Deeper relaxation, Alpha waves

14. Three Levels of Mind
 Conscious Mind pççiç=lç cçvç,
pççCççÇJç
 - operates on the level of sense organs
 - words, language
 Subconscious mind
 - old experiences, mçbmkçÀçj
 Unconscious mind DçyççíOç cçvç
vçíCççÇJç
Language of
symbols

15. Main Principles
 Awareness & Witnessing
 pççCççÇJç DçççÆCç
mçç#ççÇYççJç
 Many practices of Yoganidra based on Nyasa,
a tantric practice v³ççmç ³çç lçb$ççJçj
DççOçççÆjlç

16. Training of sub–conscious
mind
 Possible to train sub-conscious mind
 Subconscious & unconscious mind – very
powerful
 DçyççíOç cçvç –
Òç®çb[ MççqkçwlçMççuççÇ –
ÒççÆMç#çCç
 Possible to learn rapidly

17. Benefits of Yoganidra
 Eradication of bad habits
 JççF&ì mçJç³ççR®çí G®®ççìvç
 Mind can be molded
 Ideals on Intellectual level-difficult to absorb
-can be absorbed through Yoganidra
 yççÌçqOokçÀ mlçjçJçjçÇuç çÆJç®ççj –
kç=ÀlççÇlç DççCçCçí DçJçIç[
 Habits, Behavior can be changed
 mçJç³ççRcçO³çí, JççiçCçÓkçÀçÇlç,
çÆJç®ççjmçjCççÇlç yçouç Iç[çÆJçlçç

18. Experiments
 1.
 Gain knowledge without the use of sense
organs
 %ççvçWçÆê³ççb®³çç
cççO³çcçççÆMçJçç³ç
%ççvçûçnCç Mçkçw³ç
 On Swami Niranjananda by Swamiji
 Other places, learning foreign languages, etc
 Swami Vivekananda

19. Experiments
 2.
 Systematic method of inducing complete
physical, mental & emotional relaxation
 MççjçÇçÆjkçÀ, cççvççÆmçkçÀ,
YççJççÆvçkçÀ mlçjçbJçj
mçbHçÓCç&
çÆMççÆLçuççÇkçÀjCç
çÆcçUJçÓvç oíCççjçÇ SkçÀcçíJç
HçOolç

20. Technique
 No concentration SkçÀçûçlçç vççnçÇ
 Smooth flow of awareness
 pççCççÇJçí®çç mçbLç ÒçJççn
 Pratyahara
 Awareness progressively withdrawn from
external world-
 yçç¿ç pçççÆCçJçí®çç mçbkçÀçí®ç –
DççblççÆjkçÀ pççCççÇJçí®çç çÆJçmlççj
–
ìHH³çç ìHH³ççvçí nçíCççjçÇ mçnpç
ÒççƬçÀ³çç

21. Technique
 Sense organs withdrawn except auditory
channel
 %ççvçWçÆê³ççbJççìí ³çíCçç-³çç
mçbJçíovçç yçbo – HçÀkçwlç
çÆMç#çkçÀç®çç DççJççpç
 Awareness-at borderline – risk, if withdrawn
completely Sleep
 çÆvçêç – pççiç=lççÇ ³ççb®³çç
mççÇcççjí<çíJçj pçççÆCçJç mçlçlç
þíJçCçí
 Mind dissociated from sensory channels

22. Technique HçOolççÇ, lçb$ç
 Different levels of technique designed by
Swamiji
 Basic steps & sequence

23. 1. Preparation lç³ççjçÇ
 Suitable place, clothes, clean mat, etc
 Availability of a Teacher/Guide or Audio tape
 Supine posture Mç³çvççÆmLçlççÇ
 Declare – I am going to practice Yoganidra but
I am not going to sleep
 çÆvç½ç³ç – ‘cççÇ PççíHçí®³çç
DççOççÇvç vç nçílçç ³ççíiççÆvçêç
kçÀjCççj Dççní’
 Just listen to the instructions

24. 2. Relaxation
çÆMççÆLçuççÇkçÀjCç
 Muscular level – Automatic
 mvçç³çÓmlçjçJçj DççHççíDççHç –
Mç³çvççÆmLçlççÇcçáUí
 Listen to external sound with Witnessing
Attitude
 Mind looses interest & turns inwards
 mçáªJççlççÇuçç yçç¿ç pçiçlçç®ççÇ
pççCççÇJç mçç#ççÇYççJççvçí
cçvç mçnpçHçCçí Dçblçcçá&Kç

25. 3. mçbkçÀuHç (Resolve)
 Very powerful DççÆlçMç³ç
HççÆjCççcçkçÀçjkçÀ
 A short, specific positive statement, chosen by
the sadhaka mçkçÀçjçlcçkçÀ, mHçä,
cççípçkçw³çç Mçyoçlç HçCç
mçbHçÓCç& J³ççqkçwlçcçlJççJçj
HççÆjCççcç kçÀjCççjç –
mççOçkçÀ箳çç çÆvçJç[çÇ®çç
 Different than intellectual resolve
 Chosen in such a way to influence &

26. 4. Rotation of Consciousness
pççCççÇJçí®ççÇ
®ç¬çÀçkçÀçj içlççÇ
 Sensory & motor impulses to & from every
part
 “use or loose” principle
 Frequent stimuli lead to larger brain map
 Stimulation of these centers in sequential
manner without sensory & motor impulses
 yçç¿ç mçbJçíovççbçÆMçJçç³ç
cçWoÓlççÇuç l³çç kçWÀêç®çí
GÎçÇHçvç
 Induces flow of Pranic energy in neuronal

27. Rotation of Consciousness
 Fixed sequence based on the location of
respective brain center
 GpçJ³çç nçlç箳çç
DçbiçþîççHççmçÓvç mçáªJççlç –
¬çÀcç cçWoÓlççÇuç l³çç l³çç
Yççiç箳çç vçkçÀçMççJçj DççOççjçÇlç
 Starting from right hand thumb, going to all
parts of the body rapidly
 Followed with each side, major parts, whole
body

28. 5. Body – Floor awareness
mHçMçç&®ççÇ
pççCççÇJç Derived from Tantra
 Sensation without sensory inputs
 mçÓ#cç mlçjçJçj mçbJçíovçç – yçç¿ç
mçbJçíovççbçÆMçJçç³ç
 Deeper relaxation attained mçKççíuç
çÆMççÆLçuççÇkçÀjCç
 Sensation of body-floor contact
 Contact between eyelids, lips
 MçjçÇj – pçcççÇvç ³ççbcçOççÇuç,

29. 6. Breathing
éççmçç®ççÇ pççCççÇJç
 Awareness of natural incoming & outgoing
breathing
 Dççlç ³çíCçç-³çç Jç yççníj pççCçç-³çç
éççmçç®ççÇ mçnpç pççCççÇJç
 Counting of breaths backwards,
54 to 1 or 27 to 1
 Pratyahara becomes very deep
 Òçl³ççnçj mçKççíuç nçílççí

30. 7. Awareness of sensations
mçbJçíovççb®ççÇ
pççCççÇJç Extreme emotional responses in daily life
 vçíncççÇ®³çç Dçç³çá<³ççlççÇuç
ìçíkçÀ箳çç YççJçvççb®çç
ÒçYççJç
 Experiencing opposing sensations like hot-
cold, pain-pleasure, heaviness -lightness, etc
 Lçb[-içjcç, mçáKç-oá:Kç, pç][lJç-
nuçkçíÀHçCçç, F. ìçíkçÀ箳çç
YççJçvççb®çç DçvçáYçJç

31.  Only on brain level, centers stimulated
without sensory stimulation
 FbçÆê³ççb®³çç
mçnYççiçççÆMçJçç³ç HçÀkçwlç
cçWoÓ®³çç mlçjçJçj GÊçípçvçç
 Actual experience and not imagination
 kçÀuHçvçç vçmçÓvç Òçl³ç#ç
DçvçáYçJç
 Principle of habituation
7. Awareness of sensations
mçbJçíovççb®ççÇ
pççCççÇJç

32. 8. Inner space
DççblççÆjkçÀ
HççíkçÀȳççb®ççÇ
pççCççÇJç
 Chidakasha
 çÆ®çoçkçÀçMç
 Emptiness inside the body
 Witnessing infinite space
 Dçvçblç HççíkçÀUçÇ®ççÇ pççCççÇJç

33. 9. Visualization
kçÀuHçvçççÆ®ç$ç
 Conscious dreaming
pççCççÇJçHçÓJç&kçÀ mJçHvç
çÆmLçlççÇ
 Much more vivid & clear compared to natural
dreams vçíncççÇ®³çç mJçHvççbHçí#çç
mçámHçä
 Selection of imagery critical
 JçCç&vçMçÌuççÇ kç
kçÀuHçvçççÆ®ç$çç®ççÇ çÆvçJç[
 Gross objects like temple, beautiful place,
seashore, Guru, Idol, etc
 Subtle like Symbols, Chakras, etc

34.  Extra sensorial perceptions
 %ççvçíçqvê³ççbçÆMçJçç³ç nçíCççjí
DççkçÀuçvç
 Association of emotions with an experience
 DçvçáYçJççbMççÇ YççJçvçç
çÆvçiççÆ[lç
9. Visualization
kçÀuHçvçççÆ®ç$ç

35. 10. Resolve
mçbkçÀuHç
 Viewing inner space, Chidakasha again
followed by
 Sankalpa ( the same one) repeated 3 times
 mçáªJççlççÇ®çç®ç mçbkçÀuHç
Hçávnç – mçKççíuç –
Dçblçcç&vççHç³ç¥lç Hççínçí®çlççí
 Reaches very deep at this stage
 Potential to change the personality of the
sadhaka


36. Finish – systematic
HçOolçMççÇj mççbiçlçç –
mçÓ#cççkçÀ[Óvç Hçávnç
mLçÓuççkçÀ[í
 Breath awareness éççmçç®ççÇ
pççCççÇJç
 Body awareness MççjçÇçÆjkçÀ
çÆmLçlççÇ®ççÇ pççCççÇJç
 Awareness of the surrounding
 DççpçáyççpçÓ®³çç JççlççJçjCçç®ççÇ
pççCççÇJç
 Slow movements, stretching
 Slowly sit up MçjçÇj箳çç mçbLç