YOGA NIDRA A Natural Way to Relax, Rejuvenate and Restore
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leep is the most important healing modality for me. It comes easily and until, recently, I never woke up during the night. Now, even though those nights are few, when they occur, no matter what time it is, I have difficulty falling back to sleep. Instead of lying awake, trying all sorts of techniques to clear my mind, I practice Yoga Nidra. It’s not like any yoga class you’ve taken in a gym or a studio. The best part of an hour-long class is that you can feel like you’ve taken a four-hour nap. “One hour of Yoga Nidra is said to be the equivalent to four hours of regular sleep,” said Pamela Wilson, a yoga instructor who has been teaching for 35 years. “While sleep gives the physical and conscious mind much-needed rest, it does not rejuvenate our inner selves, the subconscious or the psychic or spiritual aspects of our beings.” In Yoga Nidra, you remain alert in a kind of psychic sleep, following the voice of the instructor who guides you to a state of genuine relaxation that promotes well-being and mental health, and can lead to a higher level of self-realization. I have found a ton of YouTube videos (or audios) some of which use singing bowls that I can use in the middle of the night upon awakening. I even printed a script that I can record and play when I want to practice. Yoga Nidra is not like meditation, although there are some intersections between the two. Trying to meditate when I awoke in the middle of the night didn’t work for me. My mind raced and wandered until dawn.
Background and Benefits The practice of Yoga Nidra, which can trace its roots back to India, has been studied across continents and it is backed by science. It’s proven to reduce stress and anxiety more effectively that meditation according to a 2018 study published in the International Journal of Yoga. The practice was also found to shift the balance of our autonomic nervous system toward the parasympathetic nervous system which is what governs our relaxation response. A recent issue of Spirituality & Health magazine devoted an article to how Yoga Nidra affects
by Pattie Cinelli I will fulfill my artistic ambrain chemistry. It states Yoga Nidra Instructor bition.’ Something you realthat, according to studPamela Wilson ies, Yoga Nidra affects ly want. When you go into deep relaxation you are very the production of horopen.” Wilson said during mones and neurotransYoga Nidra you go through mitters in our brain five levels: the physical, and bodies. breath/energy, emotionThe potential beneal/mental, higher mind/infits are numerous. Some tuition and bliss. Each is a such as an improved doorway to the next level functioning of the imallowing us to exist as our mune system, lower true selves. This is where a blood pressure, slowpowerful healing can occur. er heart rate, improved “We are going deep. Setting circulation, pain reducan intention may lead you to tion, reduced inflammamake changes in your life.” tion, more stable blood Yoga Nidra is among sugar, and an improved the deepest possible states sense of well-being are of relaxation while remainfrom just a few sessions. ing fully conscious. You can Other conditions may tap into your own source of improve from a consisintuition, health and cretent Yoga Nidra pracativity with Yoga Nidra. tice that include metaEach session offers a unique personal journey. bolic disease such as type 2 diabetes, psychological conditions including anxiety and depression and Wilson teaches Yoga Nidra on the third Sunchronic and autoimmune diseases. day every month at St. Mark’s Episcopal Church. Who is Yoga Nidra for? St. Mark’s, which is the oldest continuously runYoga Nidra is for everyone. “I have people in ning yoga center in DC, has been offering yoga their 80s practicing as well as a 19-year-old,” said classes since the mid-1970s. She also teaches Yoga Wilson. “I know a yoga teacher and chiropractor Nidra once a week as part of a chair yoga class on who designed a yoga nidra for himself to heal his zoom with about 40 minutes of Yoga Nidra. The autoimmune disease.” No experience with yoga first half of the class includes a joint-freeing series, is necessary. then mild lifting, standing poses and yoga nidra or The practice is done lying in a supine position deep relaxation. (on your back) or substitute sivasana at the end of For more information contact Pamela Wilson a yoga practice. It can be practiced at any time of at: wilsonpjl08@gmail.com. the day and with any intention from falling asleep Pattie Cinelli is a yoga teacher, health and fitness proto regaining clarity. fessional and journalist who has been writing her colYou can set your own intention with Yoga Niumn for more than 25 years. She focuses on holistic dra. “The seed you sow is imbedded in the suband non-mainstream ways to stay healthy, get well and conscious, then you water the seed which grows as connect with your true self. Please email her with quesa plant in your life,” Wilson explained. “For examtions, comments or column suggestions at: fitmiss44@ aol.com. ◆ ple, an intention can be, ‘I will regain my health or, May 2022 ★ 83
