The Transformative Power of Yoga Nidra
My introduction to Yoga Nidra
I recently completed a course in yoga nidra online through My vinyasa Practice, based in the US. I had practised yoga Nidra in the past and I was grateful that I had the opportunity to take a deeper dive into the topic and learn more about its origins, how it works, and its benefits. I have realised that many people are unaware that Yoga Nidra exists and, and even more so, its benefits. This was transformative for me so I wanted to share this with my clients and everyone I know! I think some may be surprised to find out that although Yoga Nidra is an ancient tantric practice, Psychotherapist Richard Miller has brought Psychology into the formular and developed a specific type of Yoga Nidra scripts, viRest Yoga Nidra, with the aim of treating symptoms of Post Traumatic Stress Disorder. Of course, this post is only the briefest of introductions into yoga Nidra and I encourage you to do more research if it is something you are interested in.
More about Yoga Nidra: https://youtu.be/qHIVoiwgJVQ
What is Yoga Nidra?
Yoga Nidra also known as Yogic Sleep is a form of guided meditation used to access alternate states of consciousness. The true aim in the practice is not to fall asleep but rather to reach and maintain this sweet spot in-between sleeping and waking consciousness.
Yoga Nidra is closely tied to the Koshas system– in the session the instructor will guide you through each of the layers of the Koshas system; physical , breath, emotional, intellectual and bliss. Through this process we are able to down regulate the nervous system by moving from the thinking mind into a more subtle awareness of our experience, progressively quieting the mind; this is done through the use of breath and body awareness techniques. Research has proven that through the practice of Yoga Nidra brain moves shift into different states. When you begin a Yoga Nidra session, your brain is generally in an active state of beta waves. As you start to slow down and press pause on your day a transitional experience occurs when you are able to shift into an alpha state-the brain wave frequency that links conscious thought with the subconscious mind.
How do you practise?
Yoga Nidra is often offered in studio settings, or online, either alone or paired with yin yoga; Sessions can last between 30-90 mins, but timing can vary largely. It is believed that one hour of yoga nidra is equivalent to four hours of deep sleep in terms of energy and health, and it can be helpful in alleviating exhaustion and fatigue. During the practice of yoga nidra you would typically be lying down. Maybe with a small rolled blanket under the knees and an eye mask, to elevate the experience, if you feel comfortable doing so. I find that this helps me to turn my attention inward and minimise distraction. The instructor would begin to guide you through a meditation following a specific script. The scripts may vary depending on the person teaching and the type of yoga nidra they are teaching; there are 3 main types of yoga nidra: Deep relaxation by Nishla joy Devi, iRest yoga nidra developed by Richard Miller and traditional approach by Swami Satyananda Saraswati. Like I said, even though we want to try not to fall asleep, it is absolutely fine if you do! With practice you will be able to stay present with the meditation and reach the state of Turiya
What are the benefits?
In its simplest form , yoga nidra is a relaxing practice that allows you time to be quiet with yourself. We can take the time we need to give attention to mental stressors as well as physical sensations present in the body. It allows us space and time to get out of the thinking mind into subtler states of being. Visiting these places where the thoughts are less has a long lasting effect. With practice you will become skilled at quieting the mind and being intune with what is present in the body.
If you are interested in trying Yoga Nidra and seeing what it is like for yourself, you can always find Yoga Nidra guided meditations on any platform where you listen to music to hear an example of what it is like. If you are feeling ready to practice in person you can join me at Vea studios in Kreuzberg for a few Sundays September where I will be hosting yin and yoga nidra sessions perfect for beginners, and I hope to have a prenatal and nidra class coming soon.
Hope to see you on the mat sometime!
Transforming trauma: a qualitative feasibility study of integrative restoration (iRest) yoga Nidra on combat-related post-traumatic stress disorder (Stankovic L, 2011)
‘This eight-week study examined the feasibility of offering weekly classes in Integrative Restoration (iRest), a form of mindfulness meditation, to military combat veterans at a community mental health agency in the San Francisco Bay Area. Participants were 16 male combat veterans (15 Vietnam War and 1 Iraq War) of mixed ethnicity, aged 41 to 66 years, suffering from posttraumatic stress disorder (PTSD). The 11 participants who completed the study reported reduced rage, anxiety, and emotional reactivity, and increased feelings of relaxation, peace, self-awareness, and self-efficacy, despite challenges with mental focus, intrusive memories, and other concerns. All participants reported they would have attended ongoing iRest classes at the agency approximately once per week.’