Yoga nidra

it is about yognidra

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