Yinidra - what is it?
That is me, supine in Campo practising my yoga nidra - everyone's favourite practice.
The one that has kept some people coming back to my classes for over 20 years!
Looking at that photo of me in the van has me thinking that one day that will be my body in a hearse on its way to a funeral – rather apt that the posture we use is called Savasana, which translates as Corpse pose.
Wow, way to start a blog Linda, funerals and corpses!
If you have spent any time listening to my teachings, you will know that I believe in karma and reincarnation. They are very much principles of Self Realization and the teachings of Paramhansa Yogananda, whom I am a disciple of.
More about those another day, though.
This blog is all about the sessions that I call Yinidra.
Funny story, for years when I taught this my daughter would climb into my lap during the relaxation and have her hands and feet massaged by me as I talked the group into their relaxed state.
Years later she heard me talking about Yoga Nidra and realised it wasn’t called “need ya”.
However, I think I like that name because we all "need" nidra in our lives.
So, what is this Yinidra?
Yinidra
YIN yoga & yoga nIDRA
It is my melding of two practices into one blissful session. We practice some Yin yoga poses and then Yoga Nidra.
Do we need to practice yoga postures before practising yoga nidra?
Not according to this study on PUBMED that disproves what I was always taught
https://pubmed.ncbi.nlm.nih.gov/22866996/
Conclusions: Yoga Nidra relaxation produces favourable changes in measures of HRV whether alone or preceded by a bout of Hatha yoga.
So, there you have it
We do not need to practice postures to benefit from yoga nidra, we can just go straight to the relaxation.
BUT a yin practice is a perfect practice to help us get still and comfortable BEFORE we get even more still and relaxed in Nidra
What exactly are Yin poses?
If you were to peek in on one of my Yin sessions, you could be forgiven for thinking that we are all just lying about on the floor not doing much.
You would be right; there is not a lot of movement in a Yin session.
We get comfortable in mainly supine postures, and we stay in them for a few minutes at a time.
In fact, the best Yin poses are held for up to 20 minutes.
20 minutes in a pose?
Yep, but we use, blankets, blocks, cushions and pillows to get super comfy.
The whole idea of Yin is to be still and that can’t happen if we are uncomfortable.
Usually in a group class the maximum we hold is 5 minutes – got to make sure there is plenty of time left for that deep nidra relaxation.
Why practice Yin?
Yin is very nurturing; we are creating space in our life.
Time out from the busy world to be still.
People enjoy this time of quietness and contemplation.
Students are encouraged to look for the spaces, the pauses, between the inhale and exhale.
To enjoy the rest in those still pauses.
There's a reason why my yogis love a yin yoga practice.
The last Monday of each month, when we practice Yinidra is everyone’s favourite class and my most watched recordings.
Some yin poses will be simple but can be challenging as we hold them for longer periods of time.
I always give suggestions for modification and adaptation where needed. This ensures the poses are safe and comfortable for the individual.
These poses can create a feeling of stillness in the body as we begin to pay attention to what is really happening, right here, right now.
Living in the present moment with the present breath is a yogic principle.
Watching the breath, noticing sensations in the physical body and feelings in the emotional body, we can develop our awareness of how we react and respond to stimuli.
The wonderful benefits and feelings that yin yoga can give us are a great counter balance for busy lives.
Taking time out for ourselves is vital for physical, mental and emotional well-being.
Try this simple yin pose (grab one of my relaxations to listen to whilst you practice)
SUPTA BADDHA KONASANA
Bound up, supine, angle pose
Grab some cushions for under your knees (you can also use a yoga strap to support your legs), a bolster/blocks/pillows for your spine.
Put a relaxing essential oil on your feet and breastbone - lavender, Balance, Adaptiv are great ones to use as you practice this posture.
This is a great stress relieving posture that also aids digestion and helps relieve tension in hips, lower back and groins.
It is a really good one for women to practice at any time of the month.
For more details on postures, check out the asana list in the members section
If you like you can listen to one of my relaxation recordings as you rest in the pose.
With practice we learn to increase the time spent in silence.
There is always thought and always sound from the outside, but we learn how to tune out and rest in our inner silence - BLISS!
What about the Nidra?
ah, yes, the need yah
Yoga nidra teaches us to let go, not just physically but also mentally and emotionally.
I just typed yoga nidra into PubMed and 84 results came up; scientific studies that have been done on this wonderful technique.
Modern science catching up with the ancient Yogis
There are even studies that show the helpful effect of yoga nidra on blood glucose levels in diabetic patients
So what is it?
It is a deep relaxation, often called yogic sleep BUT I don't want you to actually go to sleep. Not that we will mind if that is what you need.
In Yoga Nidra you lie in Savasana and I guide you into a deep relaxation.
Years ago I couldn’t do this, I left classes before the relaxation, I just couldn’t lie there and do it.
I now realise, I just hadn’t found the right teacher for me, the right voice, the right pace and the right language.
Or maybe I was just an over stimulated teen in the 90's who didn't recognise a good thing 🙄
I have since studied various Yoga Nidra courses, I have taught other teachers how to teach this amazing technique and now, after meditation, it is my favourite practice.
Ideally we should allow 45 minutes to get the full benefit of practising.
I have however got a mini nidra practice that I recorded professionally that takes just 8 minutes. You can find it here
Why practice Yoga Nidra?
I could write pages and pages on the benefits, how everyone can benefit from the practice, how it helps reduce stress and anxiety.
Here are just some benefits
Helps in relieving muscular emotional and mental tension
Relaxes the mind by relieving stress and anxiety
Results in increased energy levels
Can help heal endocrinal imbalances and aid optimal functioning of the endocrine system
Improves creativity
Leads to improved senses and more cultivated body awareness
and the list goes on......
Give it a try and see if you have any to add to the list
Want to try Yinidra – 40 minutes of yin poses followed by 40 minutes of nidra?
Join us on the last Monday of each month – you won’t regret it.
You can join at the hall or via Zoom – no need to drive home if you Zoom
Below is a full Yinidra session for Soul Support members. This was recorded at St Leonard's during one of our sessions.
Click the link and it should take you through to the private YouTube channel - you'll find other class recordings there also.
