Yoga Nidra: Method, Rules, and Benefits

Yoga Nidra: The word yoga nidra means yogic or mental sleep. It is a state of consciousness induced by a guided meditation between waking and sleeping. Yoga Nidra or Shavasana or corpse pose is known by multiple names. This is a major lying asana performed by lying on the back and falls under the category of asanas for rest.

Steps and benefits of Yoga Nidra

Yoga Nidra stabilizes, relaxes and de-stresses the body. Performing this asana by being like a dead body, this position is also called Shavasana (Hindi name) or corpse pose. Corpse posture gives the concept of being inert like a dead body. In this posture, immersion of the body means renunciation of restlessness and attachment and grip towards the body has to be left. Consciousness remains constantly awake. By concentrating the mind on the breath and exhalation, suggest relaxation to each organ and experience the relaxation.

How to perform Yoga Nidra

To do yoga nidra, spread both hands parallel to the body by lying the body on the back. Keep the palms open towards the sky. Keep a distance of one foot between both feet. Leave the body loose. Focus the mind on each part of the body from the toe of the right foot to the head.

1. Looking at each part and each part of the body with the mind, feel each and every component in a relaxed and tensionless state and suggest relaxation.
2. Keep the breathing and exhaling very simple
3. Chant Om meaningfully by concentrating the mind while inhaling. Have fun with it.
4. Feel, the body getting relaxed.
5. Later feel the body is relaxed
6. Experience consciousness continuously with relaxation in the body.

How long yoga nidra can be performed

• Time for regular practice – one minute to five minutes.
• 45 minutes of practice can be done from the point of view of development and discrimination in spiritual practice.
• Keep breathing slow and calm.

What is the right time to do Yoga Nidra

During daily yoga practice, this asana must be practised for relaxation after difficult asanas.

On normal days, at the end of the practice of Yogasanas, Shavasana should be practiced for 5-10 minutes.

Generally, the practice of this asana must be done once a week for 40-45 minutes of complete Yoga Nidra.

Yoga Nidra Benefits

Benefits of Shavasana: Shavasana has a lot of effects and benefits on health.

• It provides relief from physical, mental and emotional tensions.
• Body and mind become healthy
• Shavasan destroys the inertia of body and mind. Concentration increases.
• Discord is peaceful and mind is balanced.
• Energy is generated in every organ.
• The sleep problem is solved.
• This asana is best for people suffering from high blood pressure, heart disease and insomnia. Such patients should do this practice regularly.
• By doing Yoga Nidra, nervous weakness, fatigue and negativity go away.
• The ability to meditate increases.

Yoga Nidra effect on the glandular system

The body keeps on doing some action-reaction every moment. Emotions are affected by action-reaction. The glandular system is affected by emotions. Yoga nidra makes the body stable, and relaxed. Change in feelings and awareness increases. Secretions are balanced. There is harmony and balance in them.

Prana is activated by creating a balance in the secretions of the glands. Energy is developed by the activation of Prana. Health is achieved by removing the stagnant defects in the body.

Other names of Yoga Nidra

• It is also called Yoga Nidra.
• It is also called Shayanasana
• It is also known as corpse pose or Shavasana
• In Jain tradition, it is also known as Kayotsarg

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