Yoga nidra

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Yoga nidra is a meditative practice introduced by Swami Satyananda Saraswati that is not sleep or concentration. It helps open the inner chambers of the mind. The practice involves rotating awareness through different parts of the body, experiencing sensations like heaviness and lightness, visualizing objects, and awareness of the chakras to relax the body and mind. Yoga nidra has benefits for conditions like insomnia, drug addiction, pain, pregnancy issues, psychosomatic disorders, and cardiovascular diseases.

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Mudra means “gesture or attitude” A mudra may involve the whole body in a combination of asana, pranayama, bandha and visualization technique. Define as “ Mudam anandam dadati iti mudra” means the actions that gives us pleasure, bliss is called mudra. Mudra denotes the sense of evoking a hidden power or uniting with something large. In hatha yoga, mudras are used in conjunction with pranayama (yogic breathing exercises), generally while in a seated posture, to stimulate different parts of the body involved with breathing and to affect the flow of prana, bindu, boddhicitta, amrita or consciousness in the body.

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In each of us there is a Mothering energy, known for centuries as the key to spiritual enlightenment. It lies dormant, coiled in the Sacrum bone at the base of the spine. It is called Kundalini, meaning feminine coiled energy. When awakened, we feel a gentle cool fountain of energy above the top of the head and cool vibrations on the hands. Sometimes a warm energy is felt as the Kundalini encounters friction in its path - however this will clear to cool vibrations. The awakened Kundalini connects us with our spirit and the universal love that surrounds and pervades everywhere. This union of our spirit with the Divine energy is the true Yoga event - yoga means ‘union’ or ‘yoking’. Sahaja Yoga means ‘born with you’. Everyone has this energy which can now be awakened spontaneously. With our attention in the flow of cool vibrations above our head, we go into pure thoughtless meditation. Then, with simple short daily practice, we quickly experience the peace, joy and other amazing benefits that this meditation brings. No need to believe, we simply feel the truth as it manifests on our central nervous system. Founded by Shri Mataji in 1970, Sahaja Yoga is based on principles of spirituality, humility and love that are over 2000 years old.

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Introduction: Charles Warner wittily said, “Everybody talks about the weather, but nobody does anything about it.” In modern times, we all seem to talk so much about Yoga, but don’t do anything about experiencing it! “Atha yoganushasanam” says Maharishi Patanjali in his very first verse implying that Yoga is something to be experienced through mindfulness. We can never really ‘do’ Yoga, but we can prepare ourselves for the ‘experience’ of Yoga. Yoga is an experiential science, and Vairagya the key to develop objectivity towards subjective experiences obtained through Abhyasa. Rishiculture Ashtanga Yoga: We can experience states of expanded consciousness through Hatha and Jnana Yoga relaxation techniques as codified by Yogamaharishi Dr Swami Gitananda Giri in the tradition of Rishiculture Ashtanga Yoga. This is now popularly known as Gitananda Yoga in tribute to this great master who played a significant role in bridging modern science and spirituality. This wholesome system focuses on Yoga as a “Way of life” encompassing cultivation of wholesome lifestyle, adoption of health promoting diet, development of unbiased attitudes with bountiful practices for positive health. Four-fold relaxation: A systematic and conscious adoption of attitudes results in deep experiential states of relaxation. 1. Letting go: We need to let go of our prejudices and preconceived notions. 2. Giving up: We must develop a firm desire to give up our stresses. This does not mean defeat, but is to throw off any tensions that turn us into a smoking volcano. This is a positive, relaxing and evolutionary process. 3. Giving in: A positive process of opening up to dictates of Higher Consciousness. 4. Giving over: The highest stage of relaxation where control of mind is given over to the Self. One thus merges into beautiful super-conscious states indescribable in words. Conclusion: Swamiji taught us that ‘we’ are the source of our problems. If we are to solve them, we need to change our attitude. An egocentric perspective will never be able to change anything as all the ego wants to do is survive at any cost (Abhinivesha). The Yoga Dristi (perspective) offers a more elevated and conscious perspective of life that enables us to convert our seemingly insurmountable problems into mere molehills.

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Meaning : The bandhas are an important part of asana practice. The Sanskrit word Bandha means to hold, tighten or lock. The bandhas aim to lock the Pranas in particular areas and redirect their flow into Sushumna Nadi for the purpose of spiritual awakening. Bandhas are the ‘body locks’ that are held by tightening and lifting of certain muscles of the body. Types of Bandhas: Jaladhara bandha (throat) Uddiyana bandha (abdomen) Moola bandha (located in the perineum) Jalandhara Bandha – The Chin Lock : Jalandhara bandha is one of the energetic locks used in a Hatha Yog practice. It is also known as ‘chin lock’. The Sanskrit meaning of Jala is ‘web’ or ‘net’ and dhara means ‘holding’. It is performed by extending the neck and elevating the sternum before dropping the head so that the chin may rest on the chest. Method : Jalandhara Mudra  Sit erect in meditative pose like Padmasana or Siddhasana.  Place the palms on the knees and make sure that the knees are touching the floor.  Close your eyes and relax the body. Breathe normally.  Now inhale slowly and deeply and then hold the breath.  Bend the head forward so that the chin touches the chest between the two collar bones notch/pit of the sternum.  Straighten the arms and press the knees down with the palms to create a kind of locked position. The shoulders are slightly forward to make sure the arms stay locked.  Hold this position as long as you are comfortable. Remember that the breath is held inside. Beginners should hold the breath for just a few seconds. Later it can be increased to a minute or more depending on your capacity.  To release the lock bend the arms, raise your head and exhale out. Come back to the straight position and take a few normal breaths.  Repeat the process as many times as you feel comfortable. Benefits It stimulates the thyroid and the para thyroid glands. Thus regulates the body metabolism. Jalandhara Bandha helps to activate the throat (Vishudhi) chakra. It prevents the Prana Shakti from moving upwards. It increases the blood flow in the brain. Jalandhara Bandha is one of the three yogic locks that have to be mastered before attempting the Maha Bandha or the triple lock. Precautions Avoid in high or low blood pressure, heart diseases. Avoid in stiffness of neck, cervical spondylitis & spondylosis. Never force your chin to touch the notch/pit of sternum. Uddiyana Bandha- The Flying Up Lock The word Uddiyana in Sanskrit means - to fly up, or to rise up. This ‘flying up lock’ means- flying upwards of one’s internal energy i.e. Prana. Method Sit erect in any meditative asan and keep your palms on the knees. Relax whole body by closing the eyes. Inhale slowly and gradually then exhale completely so that abdomen moves inwards as much as possible with one breath. Then perform Jalandar bandha. Upper abdomen moves inwards underneath the rib cage with chest moving outwards is called Uddiyana bandha. Hold this position comfortably as

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