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.

1. Pranav Khawale BNYS (2 nd year) SVYASA

2. 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

3. 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.

4. 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.

5. 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

6. 4. Awareness of Sensations Heaviness Entire body becomes heavy Intensify the felling of heaviness and gradually relax part by part Lightness Whole body becomes light. Body is felt as it is a mass of cotton Alteration of heaviness and lightness Alternate feeling of heaviness and lightness Heat Experience heat all over the body Cold Experience cold all over the body

7. 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

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

9. 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