Yogic Layers (The Koshas of Life)

Human Body is composed of five sheaths (Panchakosha) or Yogic Layers. These sheaths from gross level to subtle level are seated.

The Five Koshas

1. Annamaya kosa (Physical sheath):

The physical body is built up by food. It is visible, palpable, and gross. Everything is sustained by Anna/Food and everything dissolves into Food. The creation of life is also from food. This matter-based aspect of the body is called Annamaya Kosa which consists of panchamahabhuta namely Sky, Air, Fire, Water, and Earth. The facts of this entire world of matter start from elements, molecules, atoms, and ions.

*Positive lifestyle– All the techniques and methods are basically meant for spiritual experiences, self-realization, self-healing, and creating eternal potency for a better life.

 *Ethical Life Build To maintain social and individual discipline, basically Yama and Niyama are considered the primary and required qualities, features, attitudes, and principles of Human Beings. Out of these Ahimsa/ non-violence is the first key of life and is said to the Queen Bee because once keeping her in Hive, all the bees come together into Hive. Similarly, all ethical qualities automatically develop in our life.            

*Body Cleansing Acts- To purify the body, different rules and techniques can be used such as Ushapan (drinking water early in the morning just after waking up), drinking herbal tea, fasting, six cleansing acts , Panchakarma, etc. 
*Healthy food habits- for the right purpose right quality of food in the right time through correct eating rules with good feelings should be used properly.
 *Physical Activities- correct working habits, aerobics exercise, morning walks, adventure trips, etc. should be done for better health and life.
*Yogasana practice- The body is established by asana which keeps the body fit and well-organized and increases the body’s stamina, helps in growth and development, relieves tiredness and fatigue, and controls the stretching, contraction, and relaxation of muscles.

2. Pranamaya Kosa (Vital sheath):

The prana is the life force, from which the gross Annamaya kosa comes out. This prana is the basic fabric of this universe both inside and outside the body. A uniform and harmonious flow of prana to each and every cell of the Annamaya Kosa keeps them alive and healthy.  Prana flows through subtle channels called nadis. The five dimensions of prana flow regularly in activities are called Pancha pranas. They are Prana, Udana, Vyana, Samana,Apana.                                                                                                                   

*Active physical life– Any type of action naturally increases the inhalation capacity of the lungs, oxygenates the body, and increases the circulation of blood and impulses communication in the body.   

 *Walking in Nature– It promotes the prana level in the body.

* Breathing exercise- full and deep breathing helps in maintaining immunity levels of the body.    

 * Good position- Erect spinal cord and back that keeps active breathing mechanism and enhances the prana.
* Healing therapy- Kriyas, mudras, reflexology, acupressure, massage, marmas, etc. help to increase the life force/Prana.
* Pranayama practice- “Pranayama Parama Tapa” is the main practice for controlling the breath and prana in the body.

3. Manomaya kosa (Mental sheath):

A subtle sheath composed of mental stuff and essence perennial source of emotions and desires, anchoring willpower and the five cognitive organs in a subtle form purified through Yama and Niyama. The mind is the source of everything which carries different functions such as perception, memory, and egos and is characterized by feeling such as likes or dislikes, love or hate, carried by the heavy egos. It is this emotion that is the root cause of all human joys and distress.                                                                                  

 *Listening to the devotional songs, chants, music, praying, and worship-
It induces deep relaxation, healing, devotional power, harmony, love, and awareness in life. 

*Yoga Nidra– It is a powerful technique in which we learn to relax consciously. It is a systematic method of inducing complete physical, mental, and emotional relaxation. Here the consciousness is functioning at a deeper level of awareness, so is called psychic sleep as well. Half an hour of yoga nidra practice meets two hours of sleep benefits.

 *Dharana and Relaxation practice- This practice enhances good concentration and awareness of one’s own mental processes including emotions, memory, relaxation, pure thoughts, inner purity, harmony, calmness, etc. The right way of practice gradually restores the psycho-physiological functions back to their conscious state which makes our manomaya kosa well-disciplined and pure.

4. Vijnanamaya Kosa (Wisdom Sheath):

This is the fourth layer of the body. This is conscience within that continuously guides us to do a thing or not to do, that is the Vijnanamaya Kosa. It is this component of the mind that has developed in the human race greatly and it differentiates man from animal. It always guides us to get mastery basic instincts.

* Dhyana Practice- It is the deep concentration phase and continuation of concentration and relaxation which promotes awareness, positive feelings, happiness, blissfulness, and freeing of the mind. This component concerns itself with changes in one’s attitudes, behavior, positive habits, well qualities, good nature, way of speech, way of thinking, and wholesome lifestyle which helps in inducing the feeling of sharing, the feeling of warmth, peace, and harmony, love and respect, attitudes of gratitude, honesty, truthfulness, and finally towards liberation and make this beautiful life gifted by pramatma more beautiful, more precious, more glory, more positive, more freedom, more self-realized by upgrading the wisdom level and opening the intuition through self-study in life. * Expansion of Consciousness by Continuity, Purity, Devotion, and Belief.

5. Anandamaya Kosa (Blissful Sheath):

This is the most subtle layer of our life full of bliss and joy as reflected from the purest pristine fountain source Atma. This is a state of total silence and perfection. It induces the Anandamaya kosa, the highest level of evolution in the manifested existence. All those practices make this sheath a more blissful, harmonious, and joyful life and give the glory of life which leads the life of aspirants towards liberation, a state of getting free from miseries.                                                                                     

  Actually, this is not a practice; it is a happening phase that means sadhya, not sadhana. But there are different types of Samadhi on the basis of the way of practice like Dhyana yoga, Nada yoga, Rasananda, Bhakti yoga, jnana yoga, and Moorchha Yoga Samadhi. This is just a feeling or realization and reflected changes seen in life and the same way the best living pattern or arts will be obtained.

The Continuous movement of blood within an organism is called blood circulation. There are three parts of CVS: Heart, Blood Vessels, and Blood. Most importantly circulation and respiration go hand in hand. Good respiration yields a more efficient circulatory system. Further about the CARDIOVASCULAR SYSTEM.

Physiology of Heart:

Cardio-fitness respiration = getting air into the lungs and transferring oxygen from the lungs to the heart via the pulmonary veins before the heart pumps oxygenated blood via the aorta to the tissues of the body. The heart pumps blood through 2 circuits: pulmonary and systemic. But the flow of the blood is unidirectional.

In the pulmonary circulation circuit, blood flows from the right ventricle to the lungs back to the left atrium this allows the blood to pick up O2 (oxygen) in the lungs and release CO2 (carbon dioxide). This is shown in red in the figure on the following page.

In the systemic circulation circuit, blood flows from the left ventricle to the body and back to the right atrium, this allows the blood to pick up CO2 from tissues and release O2. This is shown in blue in the same figure on the following page.  

The Basics

When there is a buildup of CO2 in the tissues, such as muscles, it forms lactic acid and it is what is called a cramp. Hence the importance of efficient breathing to support a healthy heart during times of physical intensity.                                                                                                                          

Going more into depth

During physical effort: The rate of oxygen intake increases yielding a greater blood supply (systolic blood pressure increases accordingly while diastolic pressure remains relatively constant).

Skeletal arterioles are dilated and the sympathetic influence of the nervous system increases while the parasympathetic influence decreases (refer back to ‘nervous system and breathing).

With this, there is also a direct response from the body with a greater rate of elimination of wastage (heat, water through perspiration, carbon dioxide, and lactic acid).

The heart has the capacity to pump anywhere between 5 liters of blood per minute to 35 liters of blood depending on the intensity of exercise and fitness level (which includes lung capacity).

Relating it back to Yoga

Asanas that have the most significant influence on the cardiovascular system:

Shirasana (headstand) pressure in the head arteries veins and soft tissues of the head and neck is felt. Also physical and psychological pressure such as maintaining balance and the urge to come out of posture affect musculoskeletal nervous endocrine circulatory respiratory and digestive

High blood pressure= blood in arteries and in the systemic circulation

Someone active and anxious – the sympathetic nervous system and hormones from the adrenal glands increase blood pressure by increasing both peripheral resistance and the strength and rate of the heartbeat.

Blood pressure varies in different parts of the body: increases below the heart and decreases above the heart for standing blood pressure is equalized only when in a bath or lying supine / when in inverted poses like headstand heart blood pressure  stays the same but increases above the heart  and decreases below the heart

Pins and needles or go-to-sleep sensations caused by diastolic blood pressure dropping to 0 and systolic at 40mm Hg insufficient for capillaries to get what they need.

Compare for yourself:

Yogic breathing or NadiShodhan with Jalandhara Bandha and without. Which is easier?

Primarily, there are 3 types of Mantra and are as follows:

1. Pranava Mantra
2. Deviya Mantra
3. Divya Mantra

1. Pranava Mantra-the hymn of the universe i.e. AUM or OM

Om – often referred to as the hymn of the universe – is considered the ultimate vibration because it contains every vibration that has ever existed and every vibration that will ever exist. It’s pure yoga – union.

Historically, Om is first mentioned in the twelve verses of the ancient Vedic text the Mandukya Upanishads, which explains the three basic states of consciousness: waking, sleeping, and dreaming. In its original spelling and pronunciation, AUM (pronounced ahh-uhh-mmm) is a blending of those three states of consciousness into the one-ness of three distinct syllables: A, U, and M. These three vibrations also represent the three stages of life: birth, living, and death.When the three individual vibrations are combined, a fourth vibration is created like a chord in music made up of individual notes. 

AUM (pronounced ahhh–uhhh–mmmm) represents the fourth state of consciousness – transcendent consciousness or turiya – what we call enlightenment or one-ness. In Vedanta, it’s the unity of the divine made up of its three components: creation; preservation; destruction (and rebirth). Chanting Om (out loud or silently) is an ideal reminder of our universality.

2. Deviya Mantra

Chanting mantra for prayer and worshiping purposed to explore devotion, good senses, and feelings. E.g.

“Om Sahanavavatu, SahanouBhunaktu, SahaViryamKaravavahai,

Tejasvinavadhistamastu Ma Vidvisavahai”                                                                                                  Om Shantih! Shantih!! Shantih!!!                                                                                      

Meaning: May he protect us both Master and Disciple! May he nourish us both! May we both work together with the great energy! May our study be enlightening and fruitful! May we not hate each other! Om Peace! Peace!! Peace!!!

• Divya Mantra: divine sounds/ words – specially recitation for Dhyana
  Yoga; Kundalini Yoga; Raja Yoga 

E.g.             Rim;                    Krim;                  Shrim;                Lrim;                   Brham;                    Yam;                                 Hum;                  Rham;                Rhim;        Klim;                   Hreem;                             Swaha;

Ways of Mantra Chanting or Recitation

1. VaachikaJapa (Verbal) –Chanting by loudly
2. UpaanshuJapa (whispering) – chanting by internally with low action and effort
3. ManasikJapa (Mental/ reminded) – reciting or reminding with action less or motionless
4. AajapaJapa (Hearing inner sound) – hearing inner sounds like breath sounds, heart sounds, and any
   inner vibrations. The mantra ‘SOHAM’ is very common in the beginning.

Types of Mala – 108 beads as significant in all sacred texts and 1 sumeru bead

Solanum americanum is an annual or short-lived perennial plant, erect and widely spreading, growing up to 150 cm tall. The plant is used as a vegetable, especially in Africa, where it is often called Common Night Shade. It was collected from the wild. In Sierra Leone, the lowlands of Ethiopia, Kenya, Uganda, Tanzania, Seychelles, and Mauritius it was reported for cultivated. It is a popular wild pot herb in Côte d’Ivoire and Cameroon, and in eastern Zimbabwe and Mozambique, the leaves are also eaten as a vegetable. It is also commonly found in Nepal. Many people can see it in many parts of their places lying everywhere.

Edible Uses

Young shoots and leaves – cooked. Depending on the bitterness, the cooking water is sometimes changed during the cooking. This is done especially for children – elderly people often appreciate a higher degree of bitterness and will therefore leave the flowers and young fruits, whereas people who object to the bitter taste remove them. To further reduce the bitterness, the leaves are sometimes served together with cooked amaranth, either separately or as a mixture. In Uganda, the leaves are steamed and the juice is collected and used in soups so that the nutrients are fully utilized. The leaves contain about 6990mg of beta carotene per 100g. Caution is advised, see the notes above on toxicity.

Medicinal Uses

The plant is antispasmodic and vermifuge. A decoction of the whole plant is used as a blood purifier, for treating inflammation, dissipating blood stasis, and expelling worms.

The plant is applied externally as a remedy for cardialgia, corroding ulcers, suppurating cancers, deep wounds, and skin diseases such as dartre, and for use in poultices for treating kidney pain.

The leaves are eaten raw to treat heart pains. The cooked leaves are said to have a heart-clearing effect.

The juice extracted from the leaves is used to relieve chronic conjunctivitis and related inflammations.

The pounded leaves are used to treat sores and other skin problems.

An infusion of the leaves and stems is used to improve kidney function.

A decoction of the root, mixed with lime juice and a pinch of salt, is drunk as a treatment for malaria.

Group of specialized contractile cells (e.g. Contraction and relaxation) are MUSCULAR SYSTEM.                                                                                                              

Types of Muscles:

1. Skeletal Muscles

• Smooth Muscles e.g Stomach
• Cardiac Muscles e.g Heart Muscles

Parts of Muscles

Fundamentals of Body Movement: Alignment; Flexibility & Efficiency

Alignment–

What holds us up in a standing posture? The position of the limbs or the carriage of the body as a whole is called posture: The viewed posture is maintained and erected from four aspects; anteriorly, posteriorly, right and left in which the line of gravity (the vertical line drawn through the body’s Centre of gravity) is called the Ideal posture. When viewed from the front or the back, the vertical line passing through the body’s centre of gravity should theoretically bisect the body into two equal halves, with the body weight distributed between the two feet.

FLEXIBLITY

Flexibility is defined as a range of mobility and ability of joints and muscles. For a yogi, a yoga teacher and any level practitioner, flexibility is the greatest challenge but most important, anatomically speaking, because it loosens cartilage restraints, tendon, ligaments and joints

Benefits Flexibility:                                                                                                                       *increase range of motion *decrease the risk of injury *reduce muscle soreness *Keeps muscles loose and relaxed * improves athletic performance.

Things to be remembered when stretching:                 *Free and relax mind *Intake of water * more oxygen inhalation * Natural food*equilibrium of action and rest* Visualization the changes inside*warm up before stretching *stretch the entire body * hold the stretch for at least 05 to 15 second, but do not bounce *stretch to the point where you feel some mild tension *breathe normally when stretching; never hold the breath * Lubricating the joints and tensed part of body * Vibrating and relaxing.Remember stretching = lengthening and decreases stretching = foreshortening

Specific effects through:

When alignment and efficiency are mastered? Below are just a few of the numerous effects of yoga physiologically. Some can be felt before efficiency is mastered. Effect of yoga are muscles flexibility, muscular strength, and endurance, joint stability, correct postures, balance neuro muscular co ordination, and improves all involuntary functions.                                                                                                   

Shatakarma:…………………………………………………………………….

Asana:………………………………………………………………………………

Pranayama:…………………………………………………………….

THE SKELETAL SYSTEM is the framework or body model of bony portion. It is made up of bones,joints, tendons and ligamentswhich provide support, movement, and protection to the body. They serve as levers for the of muscles and they provide anchor for tension, resistance and muscular contraction

Bones Composition: Water: 25% and solid matters: 75%

Types of Bone:  Compact (Hard Bone) and Cartilage (Soft Bone)

Bones have various roles:

• To hold upright (femur), To protect the organs
• Permitting movement and locomotion
• To articulate (lower arm): ulna and radius twist around one another while the wrist and shoulder stay immobile)
• Manufacturing blood cells and storing the calcium

• JOINT:

Joint is the meeting ground between bones made of Hyaline cartilage; capsular ligament; Synovial membrane; synovial fluid and fat pads in some

Roles:                                                                                                                                                              Allow friction and impact (runners versus cyclists or swimmers)                                                                 Have cartilage to protect and smoothen and stabilize articulation                                                                 Have ligaments to connect bones (while tendons connect bone to muscle) Ligaments cannot contract but they can stretch and become loose and unstable.

PARTS OF BONES:

THREE TYPES OF JOINT STRUCTURE

1. Fixed            2. Cartilaginous                                         3. Synovial Joints

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There are 6 seasons in Nepal. Nepal consists of diverse natures So, so there is always something to see in any season of Nepal we are talking about the Best Seasons to Trek in Nepal.

Autumn Season

Nepal has four main seasons which are mostly centered on the summer monsoon. The majority of tourists in Nepal prioritize mountain visibility so, it is recommended for travelers to visit Nepal in the autumn peak season which falls from late September to late November. This is the period when the climatic condition is clear and dry and neither hot in the Terai nor too cold in the high hills in Nepal. Another important point is that this is the period when dust and pollution are washed away by the monsoon rains making the mountains visible. This is the same reason why it is the best time for trekking which Nepal is quite famous for all over the world.

Two main festivals in Nepal Dashain and Tihar also fall during this period. The main thing that can put anyone at a disadvantage during this period is that this is the season in which Nepal receives the most visitors. So, do expect some crowds and high prices wherever you visit.

Winter Season

Winter season falls in Nepal from December to February. The capital Kathmandu never receives snow but mornings in Kathmandu can be quite chilly. Cold can be fierce in the trekking regions and expect some lodges to be closed for the same reason. Winter is the perfect time to visit the Terai region. During the Winter season, you can visit the Chitwan National Park, best for a wildlife safari, or visit Pokhara, the tourism capital of Nepal.

Spring Season

Spring season falls in Nepal during the period of March to mid-April. This is the second tourist season after Autumn in Nepal. The days are longer and warmer, Rhododendrons which is the national flower of Nepal bloom in the hills during the end of the Spring in Nepal. This is the perfect time to visit Terai to view wildlife since the long grasses are cut during this period.

Monsoon Season

During mid-April to early June is the period of pre-monsoon in Nepal which is quite known for the afternoon clouds, stifling heat, and rain showers. This is the period of unrest and illness and if you are planning to visit Nepal during this period then do take care of your health.

On the other hand during the monsoon that falls from the mid-June to last weeks of September, it is a fascinating time to visit Nepal. Nepalese welcome monsoon since it brings rain which makes fields come alive with green shoots and rushing waters. This is the point when the air is clean, flowers bloom, and fresh fruits and vegetables are abundant. The downside is the roads and paths of trekking routes may be blocked due to the heavy rainfall and landslides.

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What are cruciferous vegetables and why are they so good for us?

Cruciferous vegetables belong to the Brassicaceae family of plants. These vegetables are comparatively low in calories and high in nutrients, typically vitamins A, C, and K as well as other dietary fiber.

They are very unique because they possess sulfur-containing compounds called glucosinolates, which have been shown to have cancer-fighting properties in various types of research. (1)

Why do we need to eat them?

The body is a complex system that needs essential vitamins and minerals to perform optimally. Many people spend their lives with a lack of energy, bad digestion, irregular moods, a foggy brain, and many other symptoms that lead to inflammation and disease. And many people accept this to be ‘normal’!

The easiest way to help improve those symptoms, as we know, is to eat more fruits and vegetables or Natural foods.

Here are the list of 6 cruciferous vegetables to include in your diet to help build and sustain a healthy body.

1. Kale, a nutritional powerhouse with high amounts of Vitamin A and C. It also provides fiber, calcium, iron, B6, and magnesium. Delicious stir-fried or baked to make crispy kale chips.
   
2. Broccoli provides your body with vitamin C and vitamin B6. My favorite with kale. Steamed, stir-fried, or baked.
   
3. Cauliflower has potassium and Vitamin C. Try it mashed or make rice by chopping it in a food processor.
   
4. Brussels sprouts are full of vitamin C and are a source of fiber and potassium. I would not eat these as a kid but love them now, baked or stir-fried with tamari sauce.
   
5. Cabbage – red and green, one of the top vitamin C foods on the planet. It also provides vitamin A, vitamin K, and iron. Finely chopped raw for a salad or stir-fried with onion and garlic for even more health benefits.
   
6. Bok choy is one of the top anti-inflammatory foods. Providing a very high amount of vitamins A and C. Minerals such as iron, calcium, manganese, and folate. Stir fry with ginger, delicious.

How do these vitamins and minerals support our bodies?

• Vitamin A – can help maintain healthy teeth, skeletal tissue, and mucous membranes
• Vitamin K regulates bone mineralization by increasing bone density and helps the blood to coagulate.
• Vitamin C provides antioxidants and collagen protein. The body needs vitamin C to help repair wounds and injuries as well as keeping bones, cartilage, and teeth strong and healthy.
• Iron delivers oxygen to the cells, which helps the muscles perform well. Lack of iron in the diet could lead to anemia, leading to fatigue.

Knowing why we need these essential vitamins and minerals and where to get them can help inspire us to make the efforts needed to live a healthy, vital life with an able body and mind.

Knowledge is power, power for the body and mind.

Yoga Teacher 6 TIPS ON WHAT TO DO AFTER YOU COMPLETE YOUR Yoga Teacher Training Course

Your recent thoughts have probably been focused solely on staying supple and getting through your yoga teacher training course. There’s a lot to get through and, likely, you were too engrossed in the program to consider “what next?” Even if your reason for completing the course was not to teach yoga, there are still many things to get done before you take a mat as a teacher rather than a student.

Mind your business

First things first, get registered with Yoga Alliance. It might be of any country. it’s a simple process that can be done online, hassle-free. The accreditation will boost your credibility for your yoga teacher certificate. You’ll also have access to an online community, continued training, and resources. Secondly, if you intend on teaching then get yourself liability insurance. Regardless of where you want to teach in the world, any decent yoga studio or teaching venue will expect you to have it. Perhaps more importantly, being insured means you’ll be protected while teaching. It’s usually a minimal cost and well worth it.

Get going!

If you managed to line up some teaching opportunities before you were officially trained, good for you! However, to gain experience most graduates have to find teaching opportunities as they go along. To get some teaching practice under your belt, consider organizing small classes.  Start with family and friends, and work colleagues, or ask your studio/gym if they’ll contact you when they need a substitute teacher. Always ask your ‘students’ for feedback. The key is to seize teaching opportunities as they arise. The longer you leave it, the harder it will get. You need to practice your sequences, get used to guiding others, and ultimately discover your teaching mojo.

Persist and assist

Alongside trying to get your teaching opportunities, it’s a good idea to assist more experienced teachers as and when you can. This may mean committing to a class for a set period or perhaps you already know of some teachers in your area who will let you assist them in their class from time to time. Ideally, you’ll want to make it a regular commitment while you build your resume and your experience. Assisting allows you to observe an experienced teacher, learn alignment, and pick up teaching tricks. Assisting can also lead to more opportunities to substitute or pick up a class when another instructor leaves. This

Think like a yoga teacher business pro

If you completed your yoga teacher training course to pursue a career in the yoga industry, then you’re going to need to put on your yoga business hat and think about how your passion is also going to pay the bills. When you’re assisting and substituting, pay attention to class fees, as you will need to determine your solo teaching rate. You’ll have to gain a solid understanding of the yoga industry. Research the many ways you can make money as a yoga teacher. Finally, while the thought of networking and sales pitches might not gel with your idea of being a yoga teacher, promoting your teaching services is going to help build your career.

 Build your brand

Once you’re certified, obviously you’ll also need to think about how you’re going to build your brand. Start with setting up a well-designed website. One that showcases why people should sign up for your classes and what you have to offer. Social media can also be a highly effective promotional tool.  It can connect you to potential clients and teaching opportunities. You don’t have to sign up to all platforms immediately; start with what you know and what feels comfortable. As a yoga teacher, you’ll have plenty of content to share: blogs, photos, inspirational quotes – there are countless possibilities. Post content that is of value to your audience. You’ll soon establish yourself as an expert and have budding clients approaching you.

Don’t overlook your own practice

Just because you’re now a qualified teacher doesn’t mean you can forget about your practice. That couldn’t be further from the truth!  Not only do you need to continue developing your abilities and knowledge, but your mat is also likely to remain your sacred space. With the buzz of trying to build your yoga career, you’ll likely want to go there often.

It’s easy to complete your yoga teacher training and then get stuck on what to do next. Make your training count. Get going with these six tips and you’ll soon find yourself taking the next step on your path to a career in yoga. More about 6 TIPS ON WHAT TO DO AFTER YOU COMPLETE YOUR YTT wait for the next part.

Yoga Nidra also known as sleepless sleep is the correct name for a form of yoga that is often referred to as yogic sleep. It is a yoga practice that offers the finest physical and spiritual benefits and is not difficult to learn. This article will teach you more about the practice so that you can explore it for yourself. Further about YOGA NIDRA AND ITS BENEFITS

Savasana Pose (Corpse Pose)

To begin your Yoga Nidra journey, you first need to assume the corpse pose or Shavasana as it is known in Sanskrit. This is lying flat on the floor on your back, with your hands resting in a relaxed position at the sides of the body. Do not try and hold or pose your arms simply let them fall away from you. If you need to place a thin blanket under your head to make it more comfortable that is fine, a yoga mat makes the floor a little more forgiving. As you do not want to get cold, you may also want to cover the body with a blanket. If you cannot manage to lie on the floor, you can practice Yoga Nidra in a seated position or failing that then use a bed to support your body.

Totally Relax & Listen

The process of Yoga Nidra involves quietening the mind and listening to the inner voice. It is a process of inner exploration, and you need to guard against allowing the inner chatter to distract you. Be sure that your mind is quiet and allow your focus to take a journey. It doesn’t matter if you fall asleep as the unconscious mind will still gain from the practice. Your guide, whether you are in a class or listening to a recorded meditation is there to help you keep your mind in focus, but you might not even hear parts of it as you go deeper into meditation. This is also fine. You can use any length of meditation that fits your time schedule if you are practicing at home but remember the importance of this time is so precious you should guard against squeezing in five minutes as opposed to bumping something less important so you can spend an hour on your Yoga Nidra.

Open Mind & Feel the Nature

You may be surprised by what you can learn about yourself and what comes up when you start the practice of Yoga Nidra. It is a very safe space, and the brain is more likely to relax and allow the subconscious to release things, or tackle issues that have been causing stress. In other cases, the benefit simply comes from the profound sense of relaxation and the healing that takes place when the body is allowed to transcend into this space. It is like unplugging the mind from the mainframe computer of life and taking this break to escape the constant barrage of information that comes from modern life. The more you practice Yoga Nidra, the more your mind will learn to be disassociated from stress when it is happening which is also much healthier.