yoga nidra stages

1. Yoga Nidra is a deep relaxation practice. It systematically relaxes the whole body and mind. It
rejuvenates and liberates energy deep within the tissues it also has the powerful potential to strengthen
and expand consciousness.
Yoga Nidra was constructed by Swami Satyananda about 35 years ago. The development of yoga nidra
incorporated features from the tantric practice called nyasa. Nyasa was a practice whereby the
practitioner mentally placed mantras within the body parts, this rotation of consciousness throughout the
body inspired the similar stage in yoga nidra.
The Yoga Nidra practice exists today with 8 clearly defined stages; some stages of the Yoga Nidra
practice deepen pratyahara.
Pratyahara is an effect as well as a state which is induced by the withdrawal of awareness from sensory
perception. Yoga Nidra is best done as a guided practice, that is, with an experienced yoga teacher who
verbally delivers the instructions.
PRACTISE
Yoga Nidra in More Detail (Stages)
Internalisation
The practice starts by settling the body and getting comfortable in Shavasana or another suitable
relaxation position.
Gross to subtle is the reoccurring theme in Yoga Nidra. This systematic method induces a calm state of
mind. What happens is the mind loses interest in the static use of active sensorial cognition and it
automatically introverts - thus deepening pratyahara. So the mind is becoming still and quiet and is
internalizing.
Sankalpa
The next stage introduces the sankalpa this is where the mind is creatively-focussed in a positive way by
the will of the practitioner. A sankalpa is similar to a positive affirmation or resolve. Yoga Nidra induces a
receptive calm state of mind which is perfect for making convictions of transformation. When the
willpower has power behind it - anything is possible. It is said that everything can fail except for the
sankalpa. The sankalpa never fails; it is the essence of both energy and consciousness. A sankalpa
connects you with your creative potential and should be given ample space in the consciousness to
manifest. So think about your sankalpa carefully and then nurture it.
Rotation of Consciousness
After the sankalpa the third stage commences with the rotation of conscioussness throughout different
parts of the whole body. The technique is to take the awareness to the body part mentioned, feel the
part, see it in the minds eye and mentally repeat the parts name. This is done comprehensively through
the whole body starting from the right hand thumb and traveling throughout until the whole body is
experienced as one cohesive unit. This again deepens pratyahara because the body falls asleep while the
awareness remains. A distinction between mind and body is revealed and a duality becomes apparent.
This is true relaxation.
In Yoga Nidra, because you are actively involved in the practice you are actually relaxing your mind
simultaneously. That is why some people sometimes find it challenging to stay awake.
Breath Awareness
The next stage is awareness of the breath. There are a number of different ways this stage is taught but
in general the awareness is kept on the inhalation and exhalation of the breathing process. This
promotes relaxation and increases concentration as well as having profound effects of subtle energetic
levels throughout the entire body and mind.
Manifestation of Opposites
In the next stage feelings and emotions are created and witnessed. Feelings of opposites; hot and cold,
light and heavy and the like are mentally created by the use of willpower. This renders the mind resilient

2. and powerful due to the mind remaining relaxed throughout differing experiences of feelings. This is a
great gift when difficult situations in life do not affect the inner calm which is cultivated by Yoga Nidra.
Creative Visualization
Next stage is visualization. Here, certain archetypal imagery and shapes and colours are manifested in
the minds eye. This stage has multiple purposes but it primarily directs the mind to concentration and
the state of meditation known as dhyana.
Sankalpa
The sankalpa is a repeated stage again at the end of the practice.
Externalisation
After the sankalpa the practitioner externalizes the awareness up and out of the calm and deep recesses
of the mind and onto the breath, the body and finally to the environment. The aim here is to become
present so that the practitioner can get on with their day.
There are eight stages in Yoga Nidra, four of which are essential for the practice to- actually be Yoga
Nidra. The essential stages are; settling or internalization, rotation of consciousness, breath awareness
and externalization
Benefits
Yoga Nidra has so many benefits, because it releases stress and tension the whole personality is given
the opportunity to transform from within. The outcome is a more relaxed and natural feeling of well-
being.Yoga nidra has the potential to relax the entire body, increase knowledge, memory, creativity and
to transform one's nature. This practice gives life changing benefits. But it should be considered that the
effect of this practice is like a well maintained flower garden. If you neglect the practice the garden's
beauty will fade out. So it is best to practice daily.