WHAT IS IT
The Sanskrit word Vipareeta means inverted & Karni means one who does. According to Yoga, within the human body the Sun dwells at the root of the naval (the solar plexus) and the Moon at the root of the palate. In the reverse posture, the position is reversed and the Sun is raised above the Moon. The process by which the Sun is brought upwards and the Moon downward is called Viparitakarani Mudra.
HOW IT AFFECTS
Blood travels long distance from the bottom of the feet to the heart, approximately five feet from the ground. It means that the body has a lot of work to do. The force of gravity naturally pulls all body fluids down to the lower parts. By inverting the body, the head goes lower than the heart, all the fluids flow back towards the head without undue force or pressure. It helps to redirect the blood flow from the legs to the brain. Hence, heart has to work lesser in pumping the blood to the brain. As a result blood circulation in head is increased & this increased blood circulation rejuvenates the brain cells & relieves fatigue. Also the nervous and information system of the head gets stronger. Hence it is extremely important to counteract this gravitational pull by inverting the body occasionally for good health & general well being.
TECHNIQUE
Lie flat on your back on the mat with the legs & feet together in a straight line. Place the arms close to the body with the palms facing downwards.
Make sure the whole body is relaxed.
Inhale & raise both the legs off the floor to 90 degrees, keeping them straight & together, toes pointing upwards. This is the first stage.
In the next stage, while exhaling, bring the legs back towards the head, so that the hips rise & you can immediately place your hands under your hips. The body is supported on the elbows.
In the third stage, after the hands are adjusted, inhale & bring your legs back to 90 degrees straight into the air making the back at a 45-degree angle to the floor.
Now for the fourth stage, the position of your half body from shoulder to navel is 45 degrees & your legs are 90 degrees.
The weight of the body rests on the shoulders, neck & elbows. Do not press your chin into the chest. In all stages, the movements should be slow, smooth, and controlled.
Close your eyes. Stay in this position as long as is comfortable, breathing normally.
While coming back, first bring the legs back over the head then slowly lower the hips onto the floor & hands to the ground. While doing so, do not lift the head.
Now here your legs are back to 90 degrees, exhale & bring the legs down slowly.
Relax & repeat 5-6 times in a day with empty stomach.
BENEFITS
Holding the body upside down improves the blood circulation, strengthens the nervous system and relieves stress from the back. It also stimulates endocrine glands. It prevents premature ageing, removes facial wrinkles and improves complexion and appearance. It calms the brain, opens the chest & rests the legs. It helps reduce respiratory problems, eases headaches & relives indigestion & nausea. It also helps to prevent varicose veins. It produces vitality and rejuvenation due to stimulation of the sex glands and the thyroid gland. This posture is especially recommended for women who suffer from female disorders, irregular or painful periods and physical or mental discomforts during menopause. It restores the manly vigour. By performing this posture, the memory and concentration is enhanced. It empowers the whole body. This asana is beneficial to men, women and children alike.
CAUTION
People suffering from high blood pressure, dizziness or serious eye problems should not perform this practice until these conditions improve.
People with spinal cord deformities, disabilities of hip and shoulder joints, severe backache, cervical spondylitis or beginners in Yoga should refrain from doing this asana.
Women should not practise any inversions during menstruation, as these asanas will interfere with the natural flow of blood.
If you are a beginner, it is advisable to practice the asanas under the guidance of a Guru or a qualified yoga instructor.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows:
Courtesy: Dr. Rita Khanna's Yogashaastra Studio.
A popular studio that helps you find natural solutions for complete health and detoxification.Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Saturday, August 30, 2008
Monday, August 25, 2008
WHAT IS THE PURPOSE OF YOGA
Yoga is a way of getting in touch with your real self. The word Yoga means to yoke and the aim is to bring about a state of balance and harmony of body, mind and spirit. Therefore, Yoga teaches methods to train & develop the physical body & mind. As we go deeper into Yoga, we realise that mind & body both interact & each acts upon the other. To gain control of body & mind we must first have the help of Yogasanas. After the body is sufficiently controlled, we can start training the mind. With the training of the mind, concentration & memory power increase & we will be able to manipulate the internal forces. Its regular practice brings good health, longevity, strength, vim and vitality.
Diseases are caused in the body when a chalk like impurities get accumulated in the muscles & other body parts. It contains chemical substances like lime-phosphate & magnesia. For the human body, this impurity is like poison. As one gets older, the amount of this poison also increases in such proportions that it is able to damage several parts of our body. By the accumulation of this impurity, the veins & arteries contract, the circulation of blood in the brain becomes slower, the memory is affected & doubts, worries, bad temper take hold of us.
In Yoga, control of body starts with Kriyas (Cleansing Process). The impurities, which are formed due to the wear and tear of the body and the accumulation of wastes after the food has been digested, find the following outlets: (i) through the nose by breath, (ii) through the anus in the form of excreta, (iii) through urine, and (iv) through the skin in the form of perspiration and dirt. It is obvious that if all these outlets are clean and open, and the wastes find their outlet properly through them, we can never fall ill. Yoga pays great attention to removing waste material, which our organs are not able to throw off. The regular practice of Yogasanas keeps these outlets clean and open, besides strengthening the organs, which are responsible for excreting these impurities. Sound functioning of the organs depends upon good healthy nerves. Our nervous system should get strength so that all body movements can be performed in a proper way.
Majority of the people believe that once they are engaged in some form of physical work, what is the need for Yoga or any other exercise. I think these ideas are misplaced. For example many of our daily chores are done while standing- we use vacuum cleaner in standing position, clothes are washed in washing machines while standing, dishwasher cleans crockery while we stand, kitchens are designed to allow cooking while standing and even toilets are having western style seats. So where do you have the occasion to sit with folded knees? Yes, if we go to attend a gathering to mourn the dead, we may have to sit with folded knees & legs. But these days chairs are provided there too! We have hardly any exercise for knees. If some muscles are not given proper exercises, they will tend to contract, and there will be stiffness and heaviness in the body. Blood circulation and nerve force will consequently be impeded. Their malfunctioning will disturb the organs. Yoga postures maintain the right circulation in all your body parts and help in channeling energy where it is required the most.
Good health is the biggest gift, we all know. Until & unless our internal organs - Respiratory system, Circulatory system, Alimentary system, Genito-urinary system, Locomotor system, Brain & Nervous system are healthy, we cannot be healthy. Yogasanas and Pranayama practice cast deep impression on all these systems.
ln fact, Yogasanas, Pranayarna and six yogic practices of purification (Trataka for eyesight, Neti for upper nasal tract, Kapalbhati for lower respiratory part, Dhauti for cleaning stomach, Nauli for abdominal muscles, Basti for lower intestines) are a panacea for all ills. Besides having physical, mental and moral effects, Yoga system leads a person towards spiritualisrn. No other system has such wide‑ranging impact on human body, mind, brain and intellect. The best feature of Yoga is that you are never restricted by age, disease or physical capability. The movements are gentle and rhythmic; hence there is no waste of energy like in physical culturist exercises.
Before You Begin - Certain Precautions
· Always breathe through the nose unless specific instructions are given to the contrary. Be a constant observer of the breathing process.
· Do not eat before a Yoga session. Wait at least 4-5 hours after a heavy meal & 2-3 hours after a snack. One should take meals at least half an hour after Yoga exercises.
· Wear light loose comfortable clothes that do not restrict your movements. Keep your feet bare & clean. One should avoid wearing spectacles, contact lenses, wristwatch or ornaments during the performance of Asanas.
· Always practice with full concentration and awareness. Do the asanas slowly and smoothly, paying attention to accuracy and alignment. Make sure you do not strain or force the body more than it naturally permits. Over a period of time and with regular practice, you will become more flexible.
· Asanas should be performed peacefully with ease and without the least tendency of competition or haste.
· Adapt your practice to take account of how you are feeling. For example, if you are tired and lethargic after a long day at work, incorporate more restful forward bends.
· Always end your session, however short, with five to ten minutes relaxation in Shavasana (corpse pose). This practice will allow any strain suffered by any part of body to get relaxed and the body will feel light.
· Don't bring cell phones to the class else switch them off before the start. Leave socializing and business outside the studio.
· Regularity is the most important factor if you want to derive full benefits of the Yogasanas quickly.
YOGIC TREATMENT
You should consult a Yoga teacher having full medical knowledge as well as consult a doctor before starting experimentation with Yoga science or healing of diseases.
Main essential aspect about Yoga treatment is medical aid, care in food habits and Yoga exercises. If these three are simultaneously attended to, then only treatment can be beneficial.
If a person is seriously ill, Yoga healing cannot be applied.
Yogic treatment helps in two stages-When illness is in the primary stage or when a sick person is recuperating,
Yoga-abhyas results in astonishing help, when carried out combined with patience and prayers.
In case of any query, contact
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Diseases are caused in the body when a chalk like impurities get accumulated in the muscles & other body parts. It contains chemical substances like lime-phosphate & magnesia. For the human body, this impurity is like poison. As one gets older, the amount of this poison also increases in such proportions that it is able to damage several parts of our body. By the accumulation of this impurity, the veins & arteries contract, the circulation of blood in the brain becomes slower, the memory is affected & doubts, worries, bad temper take hold of us.
In Yoga, control of body starts with Kriyas (Cleansing Process). The impurities, which are formed due to the wear and tear of the body and the accumulation of wastes after the food has been digested, find the following outlets: (i) through the nose by breath, (ii) through the anus in the form of excreta, (iii) through urine, and (iv) through the skin in the form of perspiration and dirt. It is obvious that if all these outlets are clean and open, and the wastes find their outlet properly through them, we can never fall ill. Yoga pays great attention to removing waste material, which our organs are not able to throw off. The regular practice of Yogasanas keeps these outlets clean and open, besides strengthening the organs, which are responsible for excreting these impurities. Sound functioning of the organs depends upon good healthy nerves. Our nervous system should get strength so that all body movements can be performed in a proper way.
Majority of the people believe that once they are engaged in some form of physical work, what is the need for Yoga or any other exercise. I think these ideas are misplaced. For example many of our daily chores are done while standing- we use vacuum cleaner in standing position, clothes are washed in washing machines while standing, dishwasher cleans crockery while we stand, kitchens are designed to allow cooking while standing and even toilets are having western style seats. So where do you have the occasion to sit with folded knees? Yes, if we go to attend a gathering to mourn the dead, we may have to sit with folded knees & legs. But these days chairs are provided there too! We have hardly any exercise for knees. If some muscles are not given proper exercises, they will tend to contract, and there will be stiffness and heaviness in the body. Blood circulation and nerve force will consequently be impeded. Their malfunctioning will disturb the organs. Yoga postures maintain the right circulation in all your body parts and help in channeling energy where it is required the most.
Good health is the biggest gift, we all know. Until & unless our internal organs - Respiratory system, Circulatory system, Alimentary system, Genito-urinary system, Locomotor system, Brain & Nervous system are healthy, we cannot be healthy. Yogasanas and Pranayama practice cast deep impression on all these systems.
ln fact, Yogasanas, Pranayarna and six yogic practices of purification (Trataka for eyesight, Neti for upper nasal tract, Kapalbhati for lower respiratory part, Dhauti for cleaning stomach, Nauli for abdominal muscles, Basti for lower intestines) are a panacea for all ills. Besides having physical, mental and moral effects, Yoga system leads a person towards spiritualisrn. No other system has such wide‑ranging impact on human body, mind, brain and intellect. The best feature of Yoga is that you are never restricted by age, disease or physical capability. The movements are gentle and rhythmic; hence there is no waste of energy like in physical culturist exercises.
Before You Begin - Certain Precautions
· Always breathe through the nose unless specific instructions are given to the contrary. Be a constant observer of the breathing process.
· Do not eat before a Yoga session. Wait at least 4-5 hours after a heavy meal & 2-3 hours after a snack. One should take meals at least half an hour after Yoga exercises.
· Wear light loose comfortable clothes that do not restrict your movements. Keep your feet bare & clean. One should avoid wearing spectacles, contact lenses, wristwatch or ornaments during the performance of Asanas.
· Always practice with full concentration and awareness. Do the asanas slowly and smoothly, paying attention to accuracy and alignment. Make sure you do not strain or force the body more than it naturally permits. Over a period of time and with regular practice, you will become more flexible.
· Asanas should be performed peacefully with ease and without the least tendency of competition or haste.
· Adapt your practice to take account of how you are feeling. For example, if you are tired and lethargic after a long day at work, incorporate more restful forward bends.
· Always end your session, however short, with five to ten minutes relaxation in Shavasana (corpse pose). This practice will allow any strain suffered by any part of body to get relaxed and the body will feel light.
· Don't bring cell phones to the class else switch them off before the start. Leave socializing and business outside the studio.
· Regularity is the most important factor if you want to derive full benefits of the Yogasanas quickly.
YOGIC TREATMENT
You should consult a Yoga teacher having full medical knowledge as well as consult a doctor before starting experimentation with Yoga science or healing of diseases.
Main essential aspect about Yoga treatment is medical aid, care in food habits and Yoga exercises. If these three are simultaneously attended to, then only treatment can be beneficial.
If a person is seriously ill, Yoga healing cannot be applied.
Yogic treatment helps in two stages-When illness is in the primary stage or when a sick person is recuperating,
Yoga-abhyas results in astonishing help, when carried out combined with patience and prayers.
In case of any query, contact
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Saturday, August 16, 2008
WHAT IS YOGA
The word Yoga is originated from a Sanskrit root, Yuj, meaning unity or yoke. The purpose of Yoga is to unite ourselves with our highest nature, which means peace, plenty, prosperity, development & progress. This re-integration is accomplished through the practices of various yoga disciplines. Until this re-integration takes place, we identify ourselves with our limitations -- the limitations of the body, mind, and senses. Thus, we feel incomplete and limited and are subject to feelings of unhappiness, sorrow, insecurity, fear and separation since we have separated ourselves from the experience of the whole. When the restlessness of the mind, intellect & self is stablised through the practice of Yoga, the Yogi by the grace of Spirit within himself finds fulfilment. There is nothing higher than this. The ultimate aim of this philosophy is to strike a balance between mind and body and attain self-enlightenment. To achieve this, Yoga uses movement, breath, posture, relaxation and meditation to establish a healthy, lively and balanced approach to life.
Maharishi Patanjali explains in his first Sutra, "Atha Yoganusasanam" that Yoga is a discipline. Various Yoga disciplines are -- Personal discipline (Yama), Social discipline (Niyama), Physical discipline (Asana), Pranic discipline (Pranayama), Senses discipline (Pratyahara), Mental discipline (Dharana), Intellect discipline (Dhyana)& Full-self discipline (Samadhi). Those who understand the importance of this discipline should prepare themselves to learn, study, and practice Yoga with mind, action and speech. Maharishi Patanjali's first lesson is that you have to discipline yourself & must keep the balance in every field of your life. For that, follow these seven commandants in everyday’s life.
Everyday
Systematically
Scientifically
Regularly
Without fail
With interest
Nothing is impossible
Harmony is called Yoga - "Samatvam Yoga Uchyate"- says the Bhagavadgita. It means that in every situation keeping your balance is very important. There are three As in it- Adjust, Accommodate & Adapt. Yoga does not mean remaining hungry or eating too much or remaining wide-awake for nights together or to sleep long hours or to remain completely silent continuously or go on speaking without respite. Such imbalances cannot be termed Yoga. Do everything in moderation. Gurudev Swami Shri Sivananda used to say," In all conditions, I am blissful, I am blissful, I am blissful, absolute".
In Bhagavad Gita, Lord Krishna has given a very beautiful and exact definition of Yoga, "Yogah Karmasu Kaushalam". It means that Yoga is skill & efficiency in action. Work alone is your privilege, never let the fruits of action be your motive. Be not affected by success or failure. Lord Krishna says that performing all your Karmas with skill & efficiency is Yog. Whatever work you do, do it whole-heartedly & well organized. A lady, who is a good cook can become a good Yogini because her mind is alert in her job. If you are talking, talk, if you are walking walk, if you are eating eat and even if you are getting angry then get angry whole-heartedly. It means that if you are exclusively focussed towards a job & your mind is alert and stays alongwith the body, the condition is termed Yoga.
Maharsi Patanjali also defines Yoga as "Yogah Chitta Vrihti Nirodhah". It means steady control of the restless mind. Mind, by its very nature, is outgoing and unsteady. Thoughts come & go from the Mind. The four inner organic faculties or functions of mind are Manas, Buddi, Chitta and Ahamkara. (a) Mind is having the power & faculty of attention, selection & rejection. (b) Mind reasons, that is intellect - Buddi. (c) Memory or Chitta accumulates the reasoning. It is the faculty of consciousness, in which all actions of the present, memories of the past and visions of the future take place. Mind keeps reasoning on irrelevant things. Ego or Ahamkara, is the "I"syndrome, the state which ascertains that 'I am know all'. It is rigidity.
We require a calm, serene, one-pointed mind, free from negative emotions and the distractions created by cravings, obsessions, and desires. To reach the subtler levels of consciousness and awareness, we need willpower, clarity of mind and the ability to consciously direct the mind towards our goal. Removing the fickleness or taking out the bad thoughts of the mind is Yog. “Yoga is the control of the Vrittis (modifications of the mind field,)” It means the control of all four faculties of the psyche.
Gita tells us, "Yuktahara Viharascha" That means maintaining balance in life style. We require correct eating & living habits. We need good health, a calm mind, sincerity and a burning desire to rise above our human imperfections. Our health is maintained by a simple and well- regulated diet, adequate sleep, some physical exercise and relaxation. Imbalance or excesses in food, exercise, sleep or our personal relationships produce physical and emotional disruptions. If one desires to satisfactorily carry out any job, it is essential to have a healthy body & mind. He who is temperate in his habits of eating, sleeping, working and recreation can mitigate all material pains by practicing the Yoga system. Hatha yoga can bestow health. Raja Yoga leads to highest state in the absolute.
Yoga is a way of life. It is the science of consciousness, creativity & personality development. It is the science of the self, of the body & of the mind. Actually, its meaning, definition & explanation may differ from person to person in view of varied nature of an individual's feelings & experiences. But one thing is perfectly clear that Yoga is always concerned with three integrated components of body, mind & consciousness.
In case of any query, contact
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Maharishi Patanjali explains in his first Sutra, "Atha Yoganusasanam" that Yoga is a discipline. Various Yoga disciplines are -- Personal discipline (Yama), Social discipline (Niyama), Physical discipline (Asana), Pranic discipline (Pranayama), Senses discipline (Pratyahara), Mental discipline (Dharana), Intellect discipline (Dhyana)& Full-self discipline (Samadhi). Those who understand the importance of this discipline should prepare themselves to learn, study, and practice Yoga with mind, action and speech. Maharishi Patanjali's first lesson is that you have to discipline yourself & must keep the balance in every field of your life. For that, follow these seven commandants in everyday’s life.
Everyday
Systematically
Scientifically
Regularly
Without fail
With interest
Nothing is impossible
Harmony is called Yoga - "Samatvam Yoga Uchyate"- says the Bhagavadgita. It means that in every situation keeping your balance is very important. There are three As in it- Adjust, Accommodate & Adapt. Yoga does not mean remaining hungry or eating too much or remaining wide-awake for nights together or to sleep long hours or to remain completely silent continuously or go on speaking without respite. Such imbalances cannot be termed Yoga. Do everything in moderation. Gurudev Swami Shri Sivananda used to say," In all conditions, I am blissful, I am blissful, I am blissful, absolute".
In Bhagavad Gita, Lord Krishna has given a very beautiful and exact definition of Yoga, "Yogah Karmasu Kaushalam". It means that Yoga is skill & efficiency in action. Work alone is your privilege, never let the fruits of action be your motive. Be not affected by success or failure. Lord Krishna says that performing all your Karmas with skill & efficiency is Yog. Whatever work you do, do it whole-heartedly & well organized. A lady, who is a good cook can become a good Yogini because her mind is alert in her job. If you are talking, talk, if you are walking walk, if you are eating eat and even if you are getting angry then get angry whole-heartedly. It means that if you are exclusively focussed towards a job & your mind is alert and stays alongwith the body, the condition is termed Yoga.
Maharsi Patanjali also defines Yoga as "Yogah Chitta Vrihti Nirodhah". It means steady control of the restless mind. Mind, by its very nature, is outgoing and unsteady. Thoughts come & go from the Mind. The four inner organic faculties or functions of mind are Manas, Buddi, Chitta and Ahamkara. (a) Mind is having the power & faculty of attention, selection & rejection. (b) Mind reasons, that is intellect - Buddi. (c) Memory or Chitta accumulates the reasoning. It is the faculty of consciousness, in which all actions of the present, memories of the past and visions of the future take place. Mind keeps reasoning on irrelevant things. Ego or Ahamkara, is the "I"syndrome, the state which ascertains that 'I am know all'. It is rigidity.
We require a calm, serene, one-pointed mind, free from negative emotions and the distractions created by cravings, obsessions, and desires. To reach the subtler levels of consciousness and awareness, we need willpower, clarity of mind and the ability to consciously direct the mind towards our goal. Removing the fickleness or taking out the bad thoughts of the mind is Yog. “Yoga is the control of the Vrittis (modifications of the mind field,)” It means the control of all four faculties of the psyche.
Gita tells us, "Yuktahara Viharascha" That means maintaining balance in life style. We require correct eating & living habits. We need good health, a calm mind, sincerity and a burning desire to rise above our human imperfections. Our health is maintained by a simple and well- regulated diet, adequate sleep, some physical exercise and relaxation. Imbalance or excesses in food, exercise, sleep or our personal relationships produce physical and emotional disruptions. If one desires to satisfactorily carry out any job, it is essential to have a healthy body & mind. He who is temperate in his habits of eating, sleeping, working and recreation can mitigate all material pains by practicing the Yoga system. Hatha yoga can bestow health. Raja Yoga leads to highest state in the absolute.
Yoga is a way of life. It is the science of consciousness, creativity & personality development. It is the science of the self, of the body & of the mind. Actually, its meaning, definition & explanation may differ from person to person in view of varied nature of an individual's feelings & experiences. But one thing is perfectly clear that Yoga is always concerned with three integrated components of body, mind & consciousness.
In case of any query, contact
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Saturday, August 9, 2008
YOGA NIDRA- THE ART OF RELAXATION
Yoga Nidra means sleep with awareness. It is an effective way of achieving relaxation physically, mentally & emotionally. In fact, a single hour of Yoga Nidra is equivalent to many hours of normal sleep & much more rejuvenating. Modern medical science accepts that a calm mind can act as curative force for many conditions. These conditions include heart disease, high blood pressure, asthma, diabetes, digestive problems of all kinds, arthritis, acute cough & cold ailments and other chronic degenerative conditions.
PREPRATION
Gently lie down on your back in Shavasana posture, legs apart, arms a little away from the body, palms up. If you want to cover yourself with a cotton sheet, you may. Close the eyes gently while adjusting your body. There should be no movement during Yoga Nidra. Try to listen to your heartbeats…Be witness to all the sounds of the surrounding nature…Watch the incoming & outgoing breath for some time consciously… As you breathe in the abdomen is rising and as you breathe out, the abdomen is falling… Feel great comfort, ease & relaxation…
RESOLVE (SANKALAPA)
Before beginning the practice of Yoga Nidra make a short resolve. It is an important stage in Yoga Nidra. Resolve is a determination to become something or to do something in your life. Everyone has desires & ambitions. Sankalpa is a very powerful force not only to fulfil desires but to create strength in your mind & provide a direction for your whole life. For example, you may like to give up any of your habits or you want to practice something new to better yourself. You may resolve that you will remain healthy all your life or that you'll follow the path of Yoga from now onwards. Whatever resolve you make, repeat it three times to yourself thinking that God is witnessing you.
ROTATION OF CONSCIOUSNESS
Face Be aware of the top of the head… the forehead… both sides of the forehead… the right eyebrow… the left eyebrow… the space between the eyebrows…the right eyelid… the left eyelid… right eyeball… left eyeball… right ear… left ear… right cheek… left cheek…the nose… upper lip… lower lip… & the chin…
Right side Visualize the right hand thumb… index finger…middle finger… ring finger… little finger… feel the tips of the fingers… Be aware of your right palm… wrist… forearm… the right elbow… upper arm… the shoulder… the right chest… right side of the stomach… the thigh of the right leg… its knee…the calf muscles… the ankle… the heel… the sole… the right big toe… the second toe…the third toe… the fourth toe… the fifth toe… the whole right foot.
Left side Now take your consciousness to the left side. Repeat as you did with the right side.
Back Your body is touching the floor… be aware of the points of contact between the body and the floor… Relax your heels… calf muscles… back of the knee… thighs… hips… lower back… upper back… right shoulder… left shoulder… shoulder blades… back of palms… back of the arms… the neck… and the back of the head…
MAJOR PARTS
Now bring your awareness on the main parts of the body. full right foot… left foot… feel both feet together… the right leg… the left leg… both legs together… full right hand… full left hand… feel both hands together… the right arm… the left arm… both arms together… your full back & spine…complete abdomen… chest… & the whole face… face is totally relaxed & peaceful… now feel your whole head & body together. Visualize your body lying down on the floor completely relaxed.
CONCENTRATION ON BREATHING
Now become aware of your natural and normal breath… The breath is coming in and going out freely… you move with the breath fully consciously… Do not force the breath… Be the witness… Concentrate on the abdomen… With each inhalation, it is expanding…with each exhalation, it is sucking in… Now as you are aware of your breath, start counting backwards with each in breath and each out breath as follows: "I am breathing in 27 (or 10); I am breathing out 27 (or 10); I am breathing in 26 (or 9); I am breathing out 26 (or 9); and so on, from 27 (or 10) to 1. Say the words and numbers mentally as you count your breaths. After completing the counts, pause for about 5 minutes if you started counting from 27 & for about three minutes if counting started from 10.
AWARENESS OF SENSATIONS
Be aware of your body & of your sensations. Feel with each inhalation that cool air is entering your nose & the body is becoming more energetic. You are getting strength, power, courage, good health happiness. Feel as with each exhalation, warm air is coming out of your nose & you are releasing all the toxins, stress, ill health, all the weakness from your body. The body is becoming relaxed & feel as you are sinking into the floor.
NATURE VISUALIZATION
Mentally select a place of natural beauty, which you have ever visited and liked, such as a park, a garden, a lawn or a riverside. Feel as if you are mentally present at that place. Take your mind to that place and feel as if you lying at that place and are breathing the air of that environment. Keeping the mind involved with the same environment, feel as you are experiencing & enjoying the same happiness again.
RESOLVE
Repeat your affirmation & resolve mentally three times with total involvement and awareness.
CULMINATION
Unwind all efforts…draw you mind outside…become aware of your breathing…become aware of your surroundings… the room you are in… do not open your eyes… lie quietly until your mind is completely awake and externalized. When you are sure that you are wide awake, turn the body to left side & sit up slowly. Rub your hands, massage the face gently and open your eyes. The practice of Yoga Nidra is now complete.
NOTE
Keep your cell phone & landline phones off or in silent mode during the resting period to avoid distraction.
In case of yoga nidra cassettes or any query, contact
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
PREPRATION
Gently lie down on your back in Shavasana posture, legs apart, arms a little away from the body, palms up. If you want to cover yourself with a cotton sheet, you may. Close the eyes gently while adjusting your body. There should be no movement during Yoga Nidra. Try to listen to your heartbeats…Be witness to all the sounds of the surrounding nature…Watch the incoming & outgoing breath for some time consciously… As you breathe in the abdomen is rising and as you breathe out, the abdomen is falling… Feel great comfort, ease & relaxation…
RESOLVE (SANKALAPA)
Before beginning the practice of Yoga Nidra make a short resolve. It is an important stage in Yoga Nidra. Resolve is a determination to become something or to do something in your life. Everyone has desires & ambitions. Sankalpa is a very powerful force not only to fulfil desires but to create strength in your mind & provide a direction for your whole life. For example, you may like to give up any of your habits or you want to practice something new to better yourself. You may resolve that you will remain healthy all your life or that you'll follow the path of Yoga from now onwards. Whatever resolve you make, repeat it three times to yourself thinking that God is witnessing you.
ROTATION OF CONSCIOUSNESS
Face Be aware of the top of the head… the forehead… both sides of the forehead… the right eyebrow… the left eyebrow… the space between the eyebrows…the right eyelid… the left eyelid… right eyeball… left eyeball… right ear… left ear… right cheek… left cheek…the nose… upper lip… lower lip… & the chin…
Right side Visualize the right hand thumb… index finger…middle finger… ring finger… little finger… feel the tips of the fingers… Be aware of your right palm… wrist… forearm… the right elbow… upper arm… the shoulder… the right chest… right side of the stomach… the thigh of the right leg… its knee…the calf muscles… the ankle… the heel… the sole… the right big toe… the second toe…the third toe… the fourth toe… the fifth toe… the whole right foot.
Left side Now take your consciousness to the left side. Repeat as you did with the right side.
Back Your body is touching the floor… be aware of the points of contact between the body and the floor… Relax your heels… calf muscles… back of the knee… thighs… hips… lower back… upper back… right shoulder… left shoulder… shoulder blades… back of palms… back of the arms… the neck… and the back of the head…
MAJOR PARTS
Now bring your awareness on the main parts of the body. full right foot… left foot… feel both feet together… the right leg… the left leg… both legs together… full right hand… full left hand… feel both hands together… the right arm… the left arm… both arms together… your full back & spine…complete abdomen… chest… & the whole face… face is totally relaxed & peaceful… now feel your whole head & body together. Visualize your body lying down on the floor completely relaxed.
CONCENTRATION ON BREATHING
Now become aware of your natural and normal breath… The breath is coming in and going out freely… you move with the breath fully consciously… Do not force the breath… Be the witness… Concentrate on the abdomen… With each inhalation, it is expanding…with each exhalation, it is sucking in… Now as you are aware of your breath, start counting backwards with each in breath and each out breath as follows: "I am breathing in 27 (or 10); I am breathing out 27 (or 10); I am breathing in 26 (or 9); I am breathing out 26 (or 9); and so on, from 27 (or 10) to 1. Say the words and numbers mentally as you count your breaths. After completing the counts, pause for about 5 minutes if you started counting from 27 & for about three minutes if counting started from 10.
AWARENESS OF SENSATIONS
Be aware of your body & of your sensations. Feel with each inhalation that cool air is entering your nose & the body is becoming more energetic. You are getting strength, power, courage, good health happiness. Feel as with each exhalation, warm air is coming out of your nose & you are releasing all the toxins, stress, ill health, all the weakness from your body. The body is becoming relaxed & feel as you are sinking into the floor.
NATURE VISUALIZATION
Mentally select a place of natural beauty, which you have ever visited and liked, such as a park, a garden, a lawn or a riverside. Feel as if you are mentally present at that place. Take your mind to that place and feel as if you lying at that place and are breathing the air of that environment. Keeping the mind involved with the same environment, feel as you are experiencing & enjoying the same happiness again.
RESOLVE
Repeat your affirmation & resolve mentally three times with total involvement and awareness.
CULMINATION
Unwind all efforts…draw you mind outside…become aware of your breathing…become aware of your surroundings… the room you are in… do not open your eyes… lie quietly until your mind is completely awake and externalized. When you are sure that you are wide awake, turn the body to left side & sit up slowly. Rub your hands, massage the face gently and open your eyes. The practice of Yoga Nidra is now complete.
NOTE
Keep your cell phone & landline phones off or in silent mode during the resting period to avoid distraction.
In case of yoga nidra cassettes or any query, contact
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
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