Yoga Nidra and Sleep Pranayam

Yoga nidra means "yogic sleep"; it works very effectively on mental-resolve, will power,
resolutions and provides physical and mental calmness thus useful for insomnias.
What is Yoga nidra?
Many people testify to the unbelievable power and effectiveness of the resolution (Sankalpa)
made during the practice of Yoga nidra. Resolution can use to eliminate negatives and impose
positive or overcome addiction if any or to attain the goal (aim in life).
Many people in the East and the West are attracted to Yoga Practices, for they think they can
find the solution to every problem therein, be it physical, mental, emotional, or spiritual! A great
importance is attaches to relaxation techniques that might help a person tensed due to chronic
stressful lifestyle. Yoga Nidra is one such wonderful technique for physical or mental relaxation.
Ordinary sleep and Yogic sleep
It is to understand that ordinary sleep is not a relaxation; the tensions cannot always resolve
completely in ordinary sleep. Although the word 'Nidra' means sleep,
Yoga Nidra is qualitatively different relaxation. It is a 'sleep,' where all the burdens are thrown
off to attain the more blissful state of awareness, a relaxation much more intense than ordinary
sleep.
Yoga nidra's Neuro-physiologic relationship
There is a close relation between the body and the brain, which is proving by all scientific
means. Various centers in the brain control, modify, and affect our bodily functions. In fact, there
is a center in the brain for every act, whether willful or reflex, physical or mental. Stimulation of
these centers leads to appropriate action, be it motor, sensory, secretary, emotive or cognitive.
Thus, we have a holographic representation of the body on the brain.
It is proven that the left half of the body is representing in right half of the brain and vice-a-versa.
As far as the muscular actions are concerned, the representation is in an 'upside-down manner'.
Thus, at the top of this part of brain, the lowest part of our body (i.e. foot) is representing. Then,
it comes ankle, leg (calf), knee, thigh, hip, trunk, shoulder, arm, elbow, wrist, palm, fingers,
thumb, then neck, jaw, face, eyes, ears, tongue, taste, swallowing, etc. The same thing is
applicable to sensations. Stimulation of brain-centers of sensory cortex evokes sensations on the
opposite half of the body.
Yoga Nidra Practice
Asanas - first doing few asanas - practicing few postures such as child-pose, lotus-pose, or sun-
salutations, then carry out Yoga nidra.
Shavasana - Then the person lies on his or her back in totally relaxed posture (Shavasana -
posture simulating dead body). Eyes are lightly closed; arms are keeping with palms facing
upwards, and fingers are half lifted from the ground; breathing is natural and quiet.
Resolve or Sankalpa - Before the rotation of awareness the aspirant should make a positive
resolve about the aim in life. The wordings should be clear and precise. It is not expecting that
the sadhaka make minor resolve like, 'I will give up smoking, or drinking, or tobacco, but he or
she should think higher. A few resolves are:
 I will awaken my Vital potential
 I will be successful in all undertakings,
 I will achieve total health
 I will be in positive help to others, etc.
Rotation of Awareness - One has to visualize the part of the body mentioned by the instructor,
be that a teacher or a tape. The student should not move; any part of their body unnecessarily.
Quickly corresponding with the instructions, one has to shift the awareness from one part to the
next. The aspirant should not imagine the next part before the instructor mentions it. The whole
process is a pleasure and not a burden. There should not be any anxiety or expectation. The usual
pattern is to start focusing awareness in the following sequence:
First on the right side, thumb, fingers (one by one), palm of the hand, then the wrist, the forearm,
the elbow, arm, shoulder, right back, hip, thigh, knee, leg, ankle, foot, great toe, other toes of the
right foot. The same sequence is repeats for the left side.
Then awareness is the focus on the proximity of the body with the carpet (ground). In the back of
the head, shoulders, back and spine, thighs, heel. Next, the front of the body surface is bringing
in to awareness: Face, brow, eyes, nose, lips, mouth, chin, neck, chest, abdomen, upper thighs,
legs, foot, and toes, in that order.
Awareness of the Breath - After rotation of the consciousness in such a sequence, focusing
attention on the act of breathing completes physical relaxation. One simply maintains awareness
of breath, either at the nostril or of its passage through the navel and throat.
Relaxation at the emotional level - Next comes, relaxation at the level of feelings and
emotions. Attempt is made to bring to memory the intense physical and emotional feelings; they
are re-experienced or re-lived, and then effaced (remove completely from memory). Usually, this
is the practice with pairs of two opposite feelings like hot and cold, lightness and heaviness, pain
and pleasure, joy and sorrow, etc. Relaxation at the emotional level and building up of strong
willpower is the major outcome of this procedure.
Visualization - The final stage of Yoga Nidra relates to mental relaxation. The aspirant tries to
visualize the objects as described by the instructor. Usually such images and symbols are
choosing that have universal significance. To quote a few symbols: mountain, river, ocean,
temple, church, cross, Saint, flower, etc. The practice helps to develop self-awareness and helps
in concentration or dharana ("concentration" or "single focus"). Rarely, even dhyana may be the
natural outcome.
Ending the Practice - Once again, the resolve or sankalpa is intently thinking of or even
visualize. Thus, consciously one tries to direct the unconscious mind about the goal in life. This
time the unconscious is very receptive and therefore, may accept the suggestion from the
conscious mind with more intensity. It is the claim that in due course of time, depending upon
the sincerity and regularity of the sadhaka; the resolve bears fruit in sadhaka's life.
Benefits of Yoga nidra
Yoga Nidra helps in restoring mental, emotional, and physical health by way of relaxation, and
makes the mind more conducive to pratyahara ('withdrawal of the senses'), dharana, and
meditation.
Such a practice helps harmonize two hemispheres of the brain and the two aspects of
autonomous nervous system viz. sympathetic and parasympathetic. The impressions in the
subconscious are bringing to surface, experience and remove. Thus, the fixation of awareness to
the body is replacing with awareness linked with subtler aspects of prana and spiritual
dimensions.
Sleep Pranayam Thiruvelan  Fri, 06/25/2010
Several researchers suggest the power of breathing exercise in treating stress-related disorders
such as insomnia, stress and anxiety is appealing.
Breathing Exercise for Insomnia Mind and life are essential for the existence of man. Prana
(life) enters our body while taking shape at womb and leaves us when we die. Prana is
omnipresent. It is present in the air we breathe, water we drink and food we eat. You know, the
most important of them is air; we cannot sustain our prana for even two minutes if we are devoid
of all-important air.
Pranayama is the technique of collecting and storing more prana (life) from the air (oxygen) we
breathe, or in simple word’s pranayama control life force.
Several researchers suggest the power of breathing exercise in treating stress-related disorders,
asthma, and oxidative stress. Yoga practitioners who are practicing pranayama experience strong
and controlled mind.
Deep Breathing Exercise To take deep breathing, take any of the poses (Padmasana or
Vajrasana) directed for meditation. Body is kept erecting and without giving stress to any part of
the body or without making any movements. Your stomach is almost empty. Put your hands-on
knees. Straighten up your head and close your eyes.
 Take a breath slowly through both the nostrils. Chest will push forward a little when the
lungs are full.
 Retain a breath in the lungs for a little while. (In-breath)
 Slowly exhale (slower than inhalation), make sure no air is in the lungs.
 Do not inhale for a few moments (Out-breath).
On the first-day practice, this cycle for five times a day and gradually increase it to ten times a
session. It should practice after savasana or corpse-pose. Never allow to break the rhythm of
breathing in or breathing out. Anyone can practice pranayama any time and anywhere. Whenever
you feel under pressure, take six to eight deep breaths, and you will experience better control of
mind. Though it is not necessary to keep the eyes shut, do not allow the sights to distract you.
Alternate Nasal Pranayama (Anuloma-Viloma Pranayama) It otherwise called as
nadisodhana pranayama or nervous cleansing pranayama. Take a meditation pose. Extend and
keep your left hand palms down on the right knee.
 Raise right hand, put index, and center finger between eyebrows. Keep the thumb on
right and ring finger on left of the nose.
 Close your eyes and calm your breathing (and mind) down. Relax all muscles.
 Completely breathe out. Expel all the air.
 Use your thumb to close right nostril. Fill your lungs by taking breath through your left
nostril only.
 After fully filling your lungs, close your left nostril with the small and the ring finger.
 Open right nostril and fully expel the breath inside. Keep the breath out for two or three
seconds.
Take to breathe through your right nostril. Repeat the complete cycle three times as a beginning
and increase it to up to ten cycles. It does not break the breathing in or breathing out process any
time while practicing pranayama. Never keep your mouth opened. Mind is calm and listens to
the movement of breathing only. This pacifies mind. It balances prana of different nerves. It
cleans brain cells and opens previously unopened alveoli of the lungs.
Practice this for a few days before attempting pranayama 3.
Bhastrika Pranayama Bhastrika literally means bellows. This pranayama step got its name
from the fact that the breathing resembles the action of bellows. Sit in a meditation pose. Put
your left hand palm-down on your right knee.
 Put your index and middle finger between the eyebrows, leaving thumb and ring finger
free.
 Close right nostril with the thumb. Briskly breathe in and out through the left nostril for
ten times.
  Release the thumb and take in breathe through both the nostrils, slowly and deeply. Close
both the nostrils with thumb and ring finger to keep the breath-inside.
 Release both fingers before you feel breathless. Slowly, but steadily release your breathe
completely.
Take two or three regular breathing. Repeat the whole process by closing the left nostril and
breathing through the right. Beginners need to practice only one cycle only. You can gradually
increase the number of cycles to 15-20 a day over time. This is not indicating for persons with
hypertension (high blood pressure) and heart diseases.
Benefits: Bhastrika, the third step of pranayama eliminates germs and accumulated wastes from
lungs. It is beneficial for persons suffering from asthma and tuberculosis. It is also to note that
the persons practicing this step experience the release of mucus on larger quantities. Nothing to
worry, it is the method of expelling wastes from the lungs.
Kapalabhati Pranayama Sit in a meditative pose and close your eyes. Put both hand’s palm-
down on knees. Put the right hand on the right knee and the left hand on the left knee. Briskly
breathe in and out. Expel air with some force. There is no need to inhale with pressure. Begin
with ten rounds of breathing in and out; you can increase it to 30-50. At the end of a session, take
a deep breathe and exhale slowly; Rest on a while.
Benefits: It strengthens and calms down mind. It cleanses brain and flushes out worries and
negative thoughts. It also reduces the production of mucus.
Shaucha Pranayama This cleanses lungs take any comfortable yoga pose. No need to shut eyes,
keep hands-on knees.
 Slowly take a deep breath as if to fill your lungs.
 Retain air inside as far as you do not feel as uncomfortable.
 Without taking in any air through the nose or mouth, forcefully blow the air out through
the mouth. Slowly bend forward so that your forehead touches the ground. Completely
breathe out in ten to fifteen such blowing out. Adjust both the processes in such a way
that breathing out will be complete while your forehead nears the ground.
 Once you find there is no air left in the lungs rise and breathe as usually.
 Repeat the steps five times.