Aventuras De Viaje - Basic Yoga for Weight Loss

YOGA NIDRA

Yoga Nidra is a form of guided meditation which has many health benefits. You can guide yourself, but the easiest way to do it is to listen to a Yoga Nidra practice and do what the instructor says.

For best results, find a place that isnt too hot or too cold, where your body can be comfortable and you can practice undisturbed. Put on some soothing background music if you want.

It is best not to do Yoga Nidra in bed, because you will be more likely to fall asleep. A yoga mat on the floor is ideal.

Yoga Nidra is a conscious practice.

Corpse pose, a.k.a. Shavasana, is a yoga pose used at the end of almost every yoga practice. Going straight from your yoga practice to Yoga Nidra is ideal and is (in my opinion) most likely the intention of the ones who created it.

Yoga Nidra can also be done from a seated position if lying down is inappropriate.

Close your eyes.

Corpse pose is explained in detail in the Poses section of this book.

Notice your breathing. Feel your lungs filling with air, and your stomach expanding, and then deflating. Imagine a light around your body expanding and contracting as you breathe in and out. Feel the energy coursing through your body.

Notice each of your senses individually.

What sounds do you hear? Near, far, inside, outside.

What smells can you smell? Take small sniffs, like a dog does.

Taste the air.

Feel your body supported on the floor. Which parts of your body are touching?

What can you see with your eyes closed? Does the light make shapes in your eyelids?

Your mantra is a short sentence stating your intentions. Its kind of like an affirmation. It may be an overall statement of health, relaxation, etc., or may be a visualization of something you want to achieve. One I use often is My entire being is completely relaxed and at one with the universe. Whatever yours is, repeat it mentally three times. Try to feel how it would feel if the visualization was realized.

This is where you consciously relax each part of your body.

Mentally go through your body. Bring your attention to and relax each part. You can be very detailed about this, or just do large areas; it depends on how long you want to spend. I start from the top of my head and work my way down. Sometimes I even do my internal organs.

After you have relaxed smaller body parts, relax them as a whole. For example, after youve relaxed your shoulder, upper arm, bicep, elbow, forearm, hand, and fingers, relax your whole arm. At the end, relax your whole body as one.

The last step is to slowly deepen your breath and start to move your fingers and toes, then your hands and feet.

In your own time, stretch out your body out however feels right. Open your eyes when youre ready. When you are done stretching, gently hug your knees (wind-relieving pose). Fall to your right side and then gently sit up. Take a moment to reflect on the practice, and then go about your day.

Although all the poses used in this book are considered basic ones, you may find some of them challenging when youre first starting.

Adjust them to your comfort level and work your way up. Hold each pose to the point where you can feel a good stretch, but not pain.

You will probably notice your breath shorten if you try to force your body too much. When this happens, just back off a little and refocus on your breathing. If you do find yourself in a painful position, back out of it slowly to avoid injury.