The asana practice is one of the most popular facets of Yoga, and consists of doing a number of postures. Which postures are chosen, how they are performed, if they have rhythm or not, the purpose that is trying to be achieved and a lot of other factors depend on the type of Yoga that is being practised.
In Tantra Yoga, each posture has a physical aspect, which is how the body is positioned in space. But there should also be an awareness of the energetic flow that is going through the body in that asana, and which chakras it is activating. That is useful because Yoga can be used very practically to resolve the problems of the daily life, let's say we feel closed at the heart level, unable to give or receive love. By doing postures for Anahata chakra, our energetic flow will feed into that chakra and energise it, so the quality of love will be enhanced within us. So each asana also has an emotional side to it, and also a mental one. All of these things should be experienced while doing that particular asana, with great awareness and presence in the moment. So Yoga is not about how far we can bend or touch our toes, we can do Yoga in the simplest asana with the most amazing perfection, and that's what really matters. Because when we are fully in the present, most of our problems automatically vanish, because typically they exist either in the past or the future. So the present moment is key to our spiritual evolution because it is the only one in which we can change our lives.
Other Yoga traditions value the physical aspects of Yoga the most, and apply all sorts of variations with rhythm, acrobatics, or restorative Yoga, which is more about relaxation. Others, such as karma Yoga are about service to humanity. Bhakti Yoga is about devotion, and dozens more will value different things. Even meditation can be considered Yoga, because it is a posture and aims to internalise the senses and get in contact with ourselves. Each tradition brings different aspects of Yoga that are valuable according to what each person is looking for. In the Light Programme we use Tantra Yoga, because of the depth that it reaches within us, to initiate an inner transformation at all levels of our being.
Yoga Nidra is a yogic deep relaxation technique. Yoga Nidra systematically induces complete physical, mental and emotional relaxation. At the end of our yoga classes we often use a shortened format of this technique – 15 minutes – but the full practice is usually about 45 minutes long.
No experience is necessary – it is a suitable practice for beginners through to advanced yogis! Yoga Nidra is not a system of concentration or contemplation – its goal is complete relaxation.
The term Yoga Nidra is derived from two Sanskrit words, Yoga (union or one-pointed awareness) and Nidra (sleep). While the body seems to be asleep in Yoga Nidra, the consciousness is awake and functioning on a deeper level of awareness. By practicing Yoga Nidra, the consciousness can be separated from external awareness and from sleep, it becomes very powerful and can be applied in many ways, from transforming your nature, increasing knowledge and creativity, developing memory, or to simply release built up mental and emotional tension.
How Yoga Nidra Works
Yoga Nidra gives the mind and body an opportunity to repair itself by releasing tensions and stress. Many published scientific studies have shown that the deep rest that comes from meditation is deeper and different than the rest that comes from sleep. This kind of rest has a powerfully beneficial effect on all levels of our being.
Yoga Nidra is unique in that it progressively relaxes the different layers of the mind and body
Yoga Nidra Compared to Other Healing Systems
Other systems of healing generally specialize in one or two of the above layers, but very few, if any, take into account all these levels. Yoga Nidra offers a comprehensive approach to addressing blockages in our mind and body, wherever they may lie.
Yoga Nidra differs from other systems as it is not a prescription for behaviour, there is no one to blame, it does not create a victim, you don’t need to cry, and there are no theories to learn or beliefs to adopt. It simply releases tensions. The memories that may arise during the process remain private and there is no need to reveal or discuss them.
How the Mind Works
All the experiences that you have ever had are stored in your subconscious mind and like an iceberg most of it remains hidden below the surface of our conscious awareness. Difficult and challenging events can remain buried and unresolved for many years, yet they can show up symptomatically in your life as anxiety, anger, addiction, compulsive behaviour, etc.
For this reason effort on the conscious layer of the mind – i.e. will power – is often ineffective in changing your behaviour or resolving issues. The cause of the symptom lies deep in the subconscious and cannot be released by willful effort alone. This is often seen in the case of addictions in which a person gives up alcohol, for example, and begins overeating. The real motivation behind the compulsive behaviour needs to be resolved in the subconscious mind.
In Yoga Nidra it is not necessary to know specifically what is causing us problems. Instead, we give the natural intelligence of the mind and body an opportunity to work itself out. Rest, relaxation, and inner ease are powerful solvents for many of the challenges that face us.
Millions of impressions from past experiences are stored in the subconscious mind in the form of archetypes – powerful primal images. These impressions exist in association with other memories. Yoga Nidra works upon this by using universal symbols – such as images from nature – to evoke a reaction from the subconscious part of the mind.
You’ve probably had the experience of a smell or a song evoking long lost memories. This often happens in Yoga Nidra, but often the thoughts and images and memories that arise are just indicating that something deep down has been released. By the time you become aware of it on the surface of the mind, the actual release has already taken place.
Yoga Nidra is a very gentle method for transforming the nature of the mind due to its subtlety.
Creating a New Direction in Your Life
Another powerful aspect to Yoga Nidra is called sankalpa which means resolve or intention. When the mind is relaxed and receptive you can introduce a short mental statement which is impressed upon the subconscious mind. This intention takes root deep in the mind effecting positive changes in your life – it is sowing the seeds of change.
Often you may know what you should do, but don’t because of blockages and inner conflicts. Convincing the intellect on the surface of the mind will not change your behaviour if there are conflicting subconscious motivating forces, but with sankalpayou have the ability to choose a new direction. Like many people, you may have made New Year’s resolutions with the sincere intention of acting upon them, but find in time that old habits remain. This is because intellectual resolves rarely bring results.
Yoga Nidra and Hypnosis
Whilst there are some basic similarities between Yoga Nidra and hypnosis the two are actually quite different. Yoga Nidra does not depend on suggestion and persuasion. The instructions are given directly and the only suggestion is contained in the resolve, which is made entirely by you.
Yoga Nidra makes no attempt to alter your character. Instead, all changes happen spontaneously as a result of release of stress and tension and your own resolve. Unlike hypnosis, the instructor does not attempt to programme you in any way.
Is Yoga Nidra a placebo? No, the relaxation is real. The long lost memories that often arise are real. And the healing and transformations that occur are real too.
How Long Does It Take to Get Results?
Results begin accumulating right from the first session with the relaxation and deep rest, but like starting up at a gym, it can take a few weeks or months to get the real benefits. Deep changes take time and depend on a number of variables such as the regularity of practice, the strength of your sankalpa (resolve) and the depth of the issues you want to change.
While no one can guarantee results, there is plenty of scientific evidence to suggest that regular relaxation can go a long way towards relieving many complaints such as anxiety, insomnia and stress – and a happier life in general.
In addition to sowing the seeds of change in the subconscious mind with sankalpa, and the release of accumulated stress, Yoga Nidra reminds your mind and body of how to function in a rested and relaxed way. Regular experience of deep rest and relaxation eventually becomes a new habit making relaxation easier, faster and deeper. This simple effect alone can transform your life.
“Yoga Nidra is the science of relaxation which enable 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”.
Swami Satyananda Saraswati
“A study at the Stanford University School of Medicine (USA) demonstrated that the drop in blood pressure induced by daily yoga nidra practice has a far reaching effect, extending throughout the day, and is not merely a transient effect coincident with the practice session.”
Yoga Nidra is now prescribed in many countries by doctors both as a preventative and curative therapy in the first three stages of stress-related disease.
Yoga Nidra, sleep and brainwave patterns
Sleep and Yoga Nidra and Brainwave Patterns.Excerpt from a recent talk by Swami Shantimurti Saraswati Question:Is there a correlation between Yoga Nidra and ‘normal’ sleep? Yes, Yoga Nidra is considered ‘the sleep of the yogis’. It relates to a particular brainwave state as well as a process of deep relaxation. When you do Yoga Nidra or meditation it tends to minimise the effect of Beta brainwaves. One hour of Yoga Nidra is known to be the equivalent of four hours of sleep. When using the technique very regularly, people really need a lot less sleep. Sleep from a yogic perspective is the equivalent of Samadhi (a very desirable meditative state), except when in Samadhi you are conscious or in ‘psychic sleep’. In regular sleep you are not conscious. This state allows the autonomic nervous system the chance to rejuvenate. In the last 70 years, daily human life has created a new atmosphere of Beta waves in the world. This has been created by modern technology; we are being agitated by Beta which in turn has created an epidemic of insomnia. We therefore need a technique to get out of Beta and into Alpha brainwave patterns. When we try to sleep in the current atmosphere, our system tends to be pushing against the Beta waves, which causes us to go straight into the Delta brainwave pattern. We are generally missing out of the rejuvenating affects of the Alpha state. Stress related incidents are costing governments in the western world a big chunk of their GDP (Gross Domestic Product). Beta is a function of wakeful consciousness. It is agitating and it keeps the nervous system on edge. It is also the aging frequency; it dries you out. Alpha is a deeply relaxed brainwave pattern when the nervous system begins to relax and the Autonomic systems kick in. You get the chance to really rejuvenate and rest. It is possible to get into the Alpha state quickly by sitting quietly for five minutes, by breathing in and out of the Anahata Chakra. This breath has the affect of bringing the mind out of the head and into the body. The Theta state usually occurs during sleep – it is the dream state. It is a dynamic state, but when consciousness of the physical body is lost. People realise they were dreaming when they wake up. People often thrash around in their sleep during this state. It is an important state for well-being as emotional tensions are released in this pattern. Most dreaming involves the releasing of emotional stress and tension, but people can occasionally get prophetic dreams (dreams that predict the future) when the barriers of the mind come down and cosmic consciousness enters. Delta is the state of unconscious sleep where the mind has no basis and consciousness has gone with the disengagement of the mind. So, Yoga Nidra takes a person’s mind through all of the rejuvenating brainwave patterns that would occur in ideal night’s sleep. Today’s busy western existence often doesn’t allow for this which is why deeply relaxing practices such as Yoga Nidra can make such a difference for people. Brainwave Patterns and States of Awareness Awake Conscious Mind BetaYoga Nidra Superconscious Mind AlphaDreaming Sleep Subconscious Mind ThetaDeep Sleep Unconscious Mind Delta
An excerpt from a talk by Swami Shantimurti Saraswati
Question: Is there a correlation between Yoga Nidra and ‘normal’ sleep?
Yes, Yoga Nidra is considered ‘the sleep of the yogis’. It relates to a particular brainwave state as well as a process of deep relaxation.
When you do Yoga Nidra or meditation it tends to minimise the effect of Beta brainwaves. One hour of Yoga Nidra is known to be the equivalent of four hours of sleep. When using the technique very regularly, people really need a lot less sleep.
Sleep from a yogic perspective is the equivalent of Samadhi (a very desirable meditative state), except when in Samadhi you are conscious or in ‘psychic sleep’. In regular sleep you are not conscious. This state allows the autonomic nervous system the chance to rejuvenate.
In the last 70 years, daily human life has created a new atmosphere of Beta waves in the world. This has been created by modern technology; we are being agitated by Beta which in turn has created an epidemic of insomnia. We therefore need a technique to get out of Beta and into Alpha brainwave patterns.
When we try to sleep in the current atmosphere, our system tends to be pushing against the Beta waves, which causes us to go straight into the Delta brainwave pattern. We are generally missing out of the rejuvenating affects of the Alpha state.
Stress related incidents are costing governments in the western world a big chunk of their GDP (Gross Domestic Product). Beta is a function of wakeful consciousness. It is agitating and it keeps the nervous system on edge. It is also the aging frequency; it dries you out.
Alpha is a deeply relaxed brainwave pattern when the nervous system begins to relax and the Autonomic systems kick in. You get the chance to really rejuvenate and rest.
It is possible to get into the Alpha state quickly by sitting quietly for five minutes, by breathing in and out of the Anahata Chakra. This breath has the affect of bringing the mind out of the head and into the body.
The Theta state usually occurs during sleep – it is the dream state. It is a dynamic state, but when consciousness of the physical body is lost. People realise they were dreaming when they wake up. People often thrash around in their sleep during this state. It is an important state for well-being as emotional tensions are released in this pattern.
Most dreaming involves the releasing of emotional stress and tension, but people can occasionally get prophetic dreams (dreams that predict the future) when the barriers of the mind come down and cosmic consciousness enters.
Delta is the state of unconscious sleep where the mind has no basis and consciousness has gone with the disengagement of the mind.
So, Yoga Nidra takes a person’s mind through all of the rejuvenating brainwave patterns that would occur in an ideal night’s sleep. Today’s busy western existence often doesn’t allow for this which is why deeply relaxing practices such as Yoga Nidra can make such a difference for people.
Brainwave Patterns and States of Awareness
Awake……………….Conscious Mind………….Beta
Yoga Nidra…………..Superconscious Mind……Alpha
Dreaming Sleep……..Subconscious Mind……..Theta
Deep Sleep………….Unconscious Mind……….Delta
- by Ashram Yoga
| Yoga is a complete system which involves all aspects of life. It is founded on awareness, living fully in the present and connecting with our true nature and that of the universe. It leads us through the process of uncovering the deepest truths about human beings, life and the Universe. |
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It allows us to merge with the superior aspects of the Universe and realise that they are not separate from ourselves.
The Yoga techniques will work to expand our consciousness, awaken our capabilities and enhance our perceptions of reality. By understanding all that exists outside and inside of us, we will have the freedom to choose what we relate to and how to live our lives.
Yoga is designed to act on all levels: from the physical one, to the energetic, emotional, mental and spiritual. It has the potential to change our thoughts, feelings and actions so that we can live a better, healthier and happier life. So it’s not just about the knowledge that is passed on, but more importantly about the wisdom that comes from experiencing it ourselves.
Benefits of Yoga
Physical benefits of Yoga
Stable autonomic nervous system equilibrium, Pulse rate decreases, Respiratory rate decreases, Blood Pressure decreases (of special significance for hyporeactors), Galvanic Skin Response (GSR) increases, EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation), EMG activity decreases, Cardiovascular efficiency increases, Respiratory efficiency increases, Gastrointestinal function normalizes,Endocrine function normalizes, Excretory functions improve, Musculoskeletal flexibility and joint range of motion increase, Breath-holding time increases, Joint range of motion increase, Grip strength increases, Eye-hand coordination improves, Dexterity skills improve, Reaction time improves, Posture improves, Strength and resiliency increase, Endurance increases, Energy level increases, Weight normalizes, Sleep improves, Immunity increases, Pain decreases, Steadiness improves, Depth perception improves, Balance improves, Integrated functioning of body parts improves,
Psychological benefits of Yoga
Somatic and kinesthetic awareness increase, Mood improves and subjective well-being increases, Self-acceptance and self-actualization increase, Social adjustment increases, Anxiety and Depression decrease, Hostility decreases, Concentration improves, Memory improves, Attention improves, Learning efficiency improves, Mood improves, Self-actualization increase, Social skills increases, Well-being increases, Somatic and kinesthetic awareness increase, Self-acceptance increase, Attention improves, Concentration improves, Memory improves, Learning efficiency improves, Symbol coding improves, Depth perception improves, Flicker fusion frequency improves
Mental benefits of Yoga
Increased awareness, Capacity to focus, Multi tasking, Quick thinking, Good memory, Reduced stress, Expansion of the mind, Allows the mind to be silent, so that our Essence can shine forth
Personal development and transformation
Nowadays it’s common to go through life surviving, rather than living. Being constantly conditioned by both our own internal patterns and external environment, we are often led to live in an “auto-pilot” mode, unconsciously reacting to the circumstances that arise and not so much taking ownership of our lives. We may be immerged so deep into this cycle that our days may start to feel all the same, beginning to lose purpose, and feeling like we are not empowered to change our own lives, or we’re stuck with what we have, or that it’s useless to even try. Fortunately that perception is not true, we have absolutely everything it takes to change our lives, we have just never been shown how to do so.
The major key here is that we don’t need to change the reality around us to reach happiness and fulfilment. If we depend on the things that surround us to be happy, we will never be able to be free. If we change our inner reality however, and understand that all our issues actually come from within, we will be in a position to take control of our lives regardless of what is outside of us. And when we change our inner selves, the exterior will change too. Yoga brings balance to the different levels of our inner world, and therefore starts to bring about that inner transformation that will lead us to our true nature of bliss and happiness.
The 8 limbs of Yoga
The original texts of Yoga were written in the 2nd century BC by Patanjali, and are called the Yoga Sutras. Paranjali describes 8 limbs of Yoga:
- Yama (Our relationship with the world): Ahimsa (compassion instead of violence), Satya (honesty), Asteya (non-stealing), Brahmacharya (continence), and Aparigraha (non-accumulation).
- Niyama (Our relationship with ourselves): Shaucha (purity), Santosha (contentment), Tapas (spiritual effort), Svadhyaya (knowledge of the spiritual truths), and IshvaraPranidhana (conscience of a superior reality).
- Asana: Posture.
- Pranayama ("Breath"): Also interpreted as control of the life force.
- Pratyahara ("Abstraction"): Withdrawal of the sense organs from external objects.
- Dharana ("Concentration"): Fixing the attention on a single object.
- Dhyana ("Meditation"): Intense contemplation of the nature of the object of meditation.
- Samadhi ("Liberation"): merging consciousness with the object of meditation.
Types of Yoga
There are several types of Yoga, for all sorts of purposes. In the Light Programme, we study Tantra Yoga. Each asana has a physical, energetic, emotional, mental and spiritual purpose, and is studied in detail, in the context of a higher purpose. Tantra uses Yoga as a tool to achieve specific goals in our personal development.