Yoga Classes I Introduction to Hatha Yoga I
Yoga Nidra – The Art of Relaxation I Introduction to Power Yoga

Yoga Nidra - The Art of Relaxation

Proper relaxation and release from stress and tension is one of the chief concerns of Hatha Yoga. If the mind is tense, the stomach will also be tense. And if the stomach is tense, the whole circulatory system will also be tense. It is a vicious circle of events resulting in sickness and ill health.

Whether you think too much or you do not think at all, you accumulate tensions. If you work physically or you do not work at all, you accumulate tensions. Whether you sleep too much or you do not sleep at all, you accumulate tensions. Whether you eat a heavy protein diet, a carbohydrate diet, or a vegetarian diet, you accumulate tensions. These tensions amass in the different layers of the human personality. They accumulate in the muscular, emotional and mental systems.

The inner tensions of the individual contribute to collective psychological tensions which can manifest in unhappy family life, chaos and disorder in social life, and aggression and warfare between communities and nations. Religions have failed to give peace of mind to the individual. Law, police, armies and governments have been unable to establish harmony between people. The holy texts of Yoga state that peace can only be found within. Therefore if we wish to create a more peaceful world, we must first learn to relax and harmonise our own body and mind. There are three basic types of tension, which are responsible for all the agonies of modern life:

Muscular tensions : are related to the body itself, the nervous system and endocrine imbalances. These are easily removed by the deep physical relaxation attained in the state of yoga nidra.

Emotional tensions : which stem from various dualities such as love/hate, profit/loss, success/failure, happiness/unhappiness, are more difficult to erase. This is because we are unable to express our emotions freely and openly. Often we refuse to recognise them, so they are repressed, and the resulting tensions become more and more deeply rooted. It is not possible to relax these tensions through ordinary sleep or relaxation, but a method such as yoga nidra can tranquillise the entire emotional structure of the mind.

Mental tensions : are the result of excessive mental activity. The mind is a whirlpool of fantasies, confusions and oscillations. Throughout our life, the experiences registered by our consciousness are accumulated in the mental body. From time to time these explode, affecting our body, mind, behaviour and reactions. When we are sad, angry or irritated, we often attribute that condition of the mind to some superficial cause. But the underlying cause behind man’s abnormal behaviour lies in the accumulated tensions on the mental plane. Yoga nidra is the science of relaxation which enables each of us to dive deep down into the realms of the subconscious mind, thereby releasing and relaxing mental tensions, and establishing harmony in all facets of our being.

Sleep is not regarded as relaxation. Most people do not know how to sleep. They fall asleep thinking over some problem or anxiety. In sleep their mind runs on and their body is tense. They wake up feeling lethargic, unrested and doze on for half an hour longer. We should learn the scientific way of sleeping, i.e. practice yoga nidra just before sleeping; it will relax the whole body and mind. The sleep will be deep; fewer hours will be needed, and upon waking up you will feel refreshed and energetic.

Yoga nidra is a powerful technique in which you learn to relax consciously. People feel they are relaxing when they collapse in an easy chair with a cup of coffee, a beer or a cigarette, and read a newspaper or switch on the television. These are only sensory diversions. True relaxation is actually an experience far beyond all this. For absolute relaxation you must remain aware. This is yoga nidra, the state of dynamic sleep. It is a state of sleepless sleep where one is on the borderline between sleep and wakefulness. It is a systematic method of inducing complete physical, mental and emotional relaxation. During yoga nidra one appears to be asleep, but the consciousness is functioning at a deeper level of awareness and is often described as psychic sleep or deep relaxation with inner awareness. In this threshold state between sleep and wakefulness, contact with the conscious and unconscious dimensions occur spontaneously.

In yoga nidra the physical centres of the body become introverted. This is pratyahara. When the mind is fixed on a centre, blood and energy are drawn to it and this causes withdrawal of the senses at that centre. In the deep state of relaxation that results, tension is released, the mind becomes clear and thoughts are more powerful.

In psychic sleep we contact our inner personality to change our attitude towards others and ourselves. It is a method of introspection that has been used by yogis since time immemorial to bring them face to face with the inner self.

Pain, stiffness and general tension in the body are great obstacles to the practice of yoga nidra. Therefore, yoga nidra should be ideally performed after asanas.

The technique of yoga nidra begins in shavasana and should last about twenty minutes. Instructions will be given from a tape or teacher to become aware of the breath. The mind should be totally taken up in following all the instructions. It is not necessary to concentrate, just keep your mind moving from point to point and be aware of every experience. If you try to concentrate you will obstruct the natural flow of awareness which takes the mind deeper into the Self.

It is not necessary to listen to all the instructions, in fact it is natural to miss some of them. Even if you are dreaming of something else, the instructions of the teacher will still work on the subconscious mind as the conscious mind withdraws. Then whatever is being spoken will be imprinted on it. It does not matter if you are disturbed, restless, anxious or stressed. You will be instructed for your awareness to travel throughout the body, systematically relaxing all parts. At first it will take a long time to completely relax, but with regular practice you will find it easier. Then return your awareness to simply watching the breath.

Next comes relaxation on the plane of feelings and emotions, followed by a visualisation of healing images. This helps release mental tensions. At this point the mind is very receptive to positive thoughts and suggestion. The teacher’s voice will then give you a resolve that will change you at a deep level i.e. “I will achieve total health” or “I will awaken my spiritual potential”.

When the voice of the teacher brings you out of yoga nidra do not attempt to make any sudden movements. Allow yourself to gently readjust to the outside world with slow movements of the body. In yoga nidra the important thing is to expose yourself to the instructions of the teacher and to view any experiences that arise with total awareness and detachment. It is at this point that profound changes can be made to our inner personality.

Because yoga nidra brings about a state of sensory withdrawal, many people think it is a form of hypnosis. But they are totally different sciences, although they have the same starting point. In hypnosis you are led into a state of deep sleep where the brain becomes completely shut down and the capacity of consciousness is limited.

In Yoga Nidra you must not sleep but remain relaxed

In yoga nidra you must disconnect the sensory channels and still maintain awareness. You are then able to transcend the barriers of your personality and go to any depth or height. The consciousness can go as far as you can lead it. This is the aim of yoga nidra. In this way the technique of yoga nidra can be used to train the body and mind to completely relax, and awaken divine faculties. It is one of the ways of entering the state of pratyahara - withdrawal of the sensory channels - leading to dhyana - deep meditation.

Absolute Beginners
The Art of Relaxation 1 hour class

This course is designed for those with absolutely no knowledge of Yoga. It is aimed at gently relaxing the mind and body, releasing mental, physical and emotional stress. This is a very basic course beginning with simple warm up exercises and moving into a half-hour relaxation session. It is recommended for all ages, especially the stressed, unfit, inflexible and elderly. Do not attempe these exercises without proper guidance from a qualified Yoga instructor.

Chant aloud - Om om om

WARM UPS

YOGA NIDRA
Relax in shavasana with complete Yogic breathing. 10 mins
Auto-suggestion for deep relaxation of the whole body. 10 mins
Visualization 10mins.

Chant aloud - Om shanti shanti shanti