Nidra Yoga is an ancient practice that helps calm the body's nervous system and makes you have a calmer and more focused mind. If you have done the Shawasana movement or the corpse movement before, you are well acquainted with the function of Nidra Yoga. . But this simple lying on the Yoga mat is very useful for concentration and mindfulness, and calms your whole body and relieves tension. It also helps lower blood pressure and relax the body and mind, and is a good treatment for reducing pain, fatigue and insomnia. Is. Even science has proven this and shown that Nidra Yoga, also known as Yoga Sleep, can be What you need for a healthy, stress-free life.
Many people who They regularly do Nidra yoga, claiming that with just 30 to 120 minute sessions, they can get rid of fatigue and achieve high relaxation. This time is very small compared to the usual 8 hours of sleep a night. Therefore, by doing Nidra Yoga regularly, you can experience the high benefits of enough sleep and adequate rest in a short period of time, and in addition to reducing mental problems, you can also increase your energy level and vitality.
In today's article, we want Let's take a closer look at Nidra Yoga and see how it differs from other Yoga styles and practices. Follow us to learn about the benefits of this Yoga and see why you should add it to your exercise program.
What is Nidra Yoga?
Nidra Yoga is a powerful relaxing exercise that can be considered as a natural stress reliever and anxiety. Although proper performance of this Yoga does not end with real sleep, some people use Nidra Yoga to relieve fatigue and improve their sleep. This ancient practice actually helps you to draw your consciousness into your body and have a conscious experience of sleeping. In other words, you can fall asleep while you are fully awake!
This is very similar to meditation; You are physically quite calm and sleepy, but your mind stays alert and aware. While the simple definition of Nidra Yoga is "Yoga Sleep", this style of Yoga has a variety of complexities, involving various neural, concentration and respiratory processes, and affecting different parts of the body.
Nidra Yoga gives you Helps put your brain in a position between waking and sleeping. It is as if your body is asleep and your mind is still awake. Research and studies on brain waves also show that those who do Nidra Yoga regularly have a calmer mind and achieve a higher level of thought and concentration during Yoga sleep to keep their brain completely calm and alert.
Yoga instructors also use this style to help people relax and relieve fatigue. . Some coaches go for Nidra Yoga to reduce the stress and anxiety of their athletes. Many people are stressed, do not sleep well, and work late at night, study, advance projects, and so on. This causes them to become completely tired and mentally exhausted.
In general, adequate rest is essential for the proper functioning of the heart, brain, muscles, and other organs of the body. If you can not get enough sleep at night, you are more likely to have the following problems:
- Unwanted weight gain
- Overeating and high calorie intake
- Decreased athletic and physical function
- Increased risk of heart disease and stroke
- Increased risk of type 2 diabetes 2
- Increased mental health problems and depression
- Poor immune system function
- Increased inflammation in the body
- Weakened mood, mood and communication Keeping up with other people
With that in mind, you certainly should not underestimate the importance of sleeping. That's why Yoga instructors use Nidra Yoga to help reduce the negative effects of lack of sleep and rest at night and keep you healthy. Hydra-Soothing fluid, a non-greasy moisturizing milk, repairs and nourishes skin with shea butter and apricot kernel oil./li>
Many people who go to Nidra Yoga claim that just one 90-minute session can bring them benefits. Get an 8-hour night's sleep and increase their energy and vitality.
Apart from those who do not get a good night's sleep and face stress, even professional athletes and those who exercise regularly They will need Nidra Yoga and its benefits. It is good to always exercise and do strength or aerobic exercise, but always wanting to be under pressure and not rest on your mind will undoubtedly affect your mental health.
In other words, You need to rest your mind sometimes and not forget the relationship between mind and body. The important thing is to keep a balance. So if you always weigh or run regularly, you should sometimes reduce your exercise pressure and improve your mental health by lying on the floor and sleeping yoga. Although these exercises are also beneficial for mental health, nothing like rest and sleep can help reduce stress and strengthen the mind and brain function.
Building muscle and losing fat is very beneficial. But if your main focus is only on this issue, it will put a lot of pressure on your nervous system and over time, you will exhaust and destroy your mind. So from time to time you should rest your nervous system and strengthen it with the help of Nidra Yoga. The nervous system, like the muscles that need weight, needs hydration and relaxation Yoga exercises to function better and improve your mental health.
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What is the difference between Nidra Yoga and meditation?
Yoga and meditation refer to complete peace and tranquility of mind and body. Contrary to many people's beliefs, the two methods are different.
Nidra Yoga has many similarities as well as differences with meditation. With Nidra Yoga, you should lie on the floor and aim to fall asleep consciously. It is a profound and calming state with full mental awareness. In this state you have to go from a full consciousness when you wake up to a dream state and then come out of the dream world again while you are still awake and awake. In a simpler sense, you have to go beyond your subconscious and return to the conscious.
On the other hand, we have meditation in which you have to sit and be fully conscious. In this situation, you need to focus your mind and let the various thoughts enter your mind and go out. This helps you get into Theta mode, a position you have to go through to reach Delta mode, which is the deepest point of the sleep cycle.
Delta mode is a situation It is soothing and healing. Nidra Yoga strives to achieve this state in order to fully relax the body and mind. Therefore, Nidra Yoga is much more structured than meditation, has more depth and reaches a stage beyond peace of mind.
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Can Nidra Meditation and Yoga Help You Sleep?
Although Meditation, Nidra Yoga, and other relaxing techniques can help you sleep and relax better. But you should not fall asleep while performing them. In fact, the benefits of these techniques come when you keep your mind fully awake, aware, and alert.
Your brain needs to be fully active in these exercises, and you need to be aware of your surroundings. But in general, doing Nidra Yoga and meditation will help you sleep better and better at night. Therefore, it is better to be fully conscious when performing Nidra Yoga and meditation, and to get ready for bed after the end of the training session. Bedtime Meditation can be an amazing way to improve sleep quality.
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So What is Yoga sleep?
Since Nidra Yoga is known as Yoga sleep, some people think that they should do this Yoga at night and fall asleep while performing it. But experts believe that it is better to do Nidra Yoga in the morning to allow your brain not to confuse this practice with sleeping. Apart from this, by doing Nidra Yoga at the beginning of the day you can increase your energy level and be more refreshed throughout the day.
Your brain needs to recognize the difference between Nidra Yoga and sleeping in order to reach the level Achieve relaxation and alertness at the same time. However, with the help of Nidra Yoga, you can sleep better at night and completely change your sleep patterns.
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4 benefits of Nidra Yoga
In general, all types of Yoga have many benefits for the health of the mind and body. This exercise helps you to fight various diseases, improve flexibility and balance of the body, increase your muscle strength, Improve the function of the body's respiratory system, control your weight, ensure your cardiovascular health, prevent injuries, put your body in a state of recovery, and also help your brain function better and treat mental health problems and illnesses. But What makes Nidra Yoga special is the special effect of this style on the autonomic nervous system. The autonomic nervous system controls various body processes without our intervention. Activities such as breathing, heart rate, blood flow, etc. are all responsible for this nervous system.
The autonomic nervous system consists of two parts: the sympathetic and parasympathetic nervous systems. Meditation helps us to calm and reorganize the sympathetic nervous system. The sympathetic nervous system becomes more active in a state of stress, prepares you for battle or flight, and leads to a reactive state of war and flight. This condition is a reaction to dangerous and stressful situations.
Of course, you should know that the sympathetic nervous system is always active and plays a role in regulating the body's metabolism. Therefore, with increasing activity of the sympathetic nervous system, the pressure on the body also increases. In addition, the sympathetic nervous system leads to increased blood pressure, increased breathing rate, heart rate, and dilated pupils. Activation of hormones also affects organs such as muscles, heart, brain and liver and puts the body in a state of readiness so that you can function better in stressful situations.
Meditation and meditation activate the machine. Reduce the sympathetic nerve and activate the parasympathetic nervous system instead. The parasympathetic nervous system puts the body in a relaxed state and balances the process of digestion, respiration and stress management. You will feel more relaxed and more secure in this situation.
You can activate the parasympathetic nervous system and increase the secretion of the hormone melatonin by doing Yoga nidra. Melatonin is a powerful antioxidant that can help the immune system function better, regulate blood pressure and cortisol levels, as well as improve sleep and rest. These factors also affect stress management.
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Now that you are more familiar with how Nidra Yoga works We have to see What are the benefits of this yoga. Here is a closer look at the 4 benefits of Nidra Yoga:
Anyone can do Nidra Yoga
Perhaps the most important advantage of Nidra Yoga is that anyone can do it in any situation. Unlike other methods, Nidra Yoga does not involve difficult exercises and postures, and therefore will be suitable for all people.
This Yoga is very simple and does not have any particular difficulty. Since Nidra Yoga only requires Shavasana practice or body movement, you can do it easily and there are no mistakes.
To perform this movement, you must first lie on the ground on your back. Pull and keep your arms close to your body. With the palms facing up, spread your legs slightly wider than your hips, and place your toes on either side. Then relax your body and relieve any stiffness or tension inside the body. Take deep breaths now and let your body relax on the floor.
All you have to do is lie down and listen to the voice that guides you. We will talk more about this sound later. You can easily do Nidra Yoga. So there is no possibility of improper performance of exercise and injury, and therefore Nidra Yoga is one of the best, easiest and safest ways to increase body relaxation.
Apart from this, you can easily do Nidra Yoga in the long run. Do it during the day and have no problem implementing it. Other forms of Yoga and meditation may be a little difficult and not everyone can do them. Finding the right time for these exercises also has its troubles.
But trying to lie on the floor is not really a difficult task and does not require weird exercises and movements or even a specific time of day. So you can easily add Nidra Yoga to your daily routine and reap the benefits. And experience the unique benefits of Yoga for physical and mental health.
2. Hydra-Soothing fluid, a non-greasy moisturizing milk,
repairs and nourishes skin with shea butter and apricot kernel oil.
A study focused on 150 women who experienced irregular periods,
severe pain, and an unpredictable cycle, and found that women who
took medication weekly and did 35 to 40 minutes of Nidra
Yoga at the same time compared with those who only took
Medication helped with fewer symptoms and depression, anxiety and
pain. And had fewer muscle cramps.
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3. Can increase dopamine levels
Yoga can affect brain activity in a variety of ways. Hydra-Soothing fluid, a non-greasy moisturizing milk, repairs and nourishes skin with shea butter and apricot kernel oil. Dopamine is a mood-boosting hormone and supports the brain's reward system. This system is a special messenger to the brain that informs the body that its needs are being met. Thus, dopamine plays an important role in our daily behaviors such as moving, eating, and feeling.
During moments of pleasure and reward in the brain, we encounter the influx of this chemical into the brain. On the other hand, when dopamine levels are too low, we will feel helpless and unmotivated.
There is a strong link between dopamine and the brain's reward system. This hormone strengthens the feeling of being energetic and motivated and regulates the power of learning. Research has also shown a link between dopamine and behavioral effects, as well as their effects on body movement, timing and cognitive characteristics (processes of self-awareness and the world around them).
It becomes. For example, after completing a task and completing a task, by celebrating or hearing the praise and encouragement of others, dopamine takes over your whole being! So, by doing Nidra Yoga, you can increase your dopamine levels and always feel happy and successful.
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4. Nidra Yoga Reduces Stress and Anxiety
As mentioned above, Nidra Yoga is a great way to reduce stress and anxiety. With this exercise that puts the body in a state of deep relaxation and rest, you can improve the functioning of the body's nervous system and increase the peace of mind and brain.
In addition, Nidra Yoga helps you To step into your inner world and focus on your inner dimension. This relaxing and safe atmosphere takes you away from everyday conflicts and takes you to a dreamy and calm place. So you can connect with your existential dimension, understand your feelings and emotions, and also release your mind and psyche.
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In addition to all this, some studies have shown that Nidra Yoga is beneficial for some diseases and other problems. For example, by practicing Nidra Yoga properly and regularly, you can deal with back pain, rheumatoid arthritis, insomnia, post-traumatic stress disorder, type 2 diabetes and tinnitus, and live a healthier and happier life.
how should we do Nidra Yoga?
Now that you are familiar with the benefits of Nidra Yoga, you should see how you can do it. Add this exercise to your daily life. As we have said, Nidra Yoga involves performing the movement of the body. You should do this exercise by listening to a specific voice that guides you. Typically, a Yoga instructor will record this sound and guide you by talking to you during a practice session. For example, it tells you to breathe in a certain way, move your arms, bend your legs, hold your body steady, and
if you attend Nidra Yoga classes, you can hear the instructor live. And listen to his instructions. If you want to exercise at home, you can also get help from audio files that can be found on the Internet. There are various audio files on the Internet that guide you in Persian and English. You can find these audio files by searching for Yoga Nidra.
Do not despair if you did these exercises in the beginning and did not achieve deep relaxation. You have to be patient and do a regular schedule to finally get results. So as time goes on and you get used to this program, you can achieve the desired result, reduce stress levels and calm your mind.
To perform Nidra Yoga, you should be in a calm and secluded environment and let Do not let anything distract you and disturb your peace. In this situation, the ambient temperature should be appropriate and you should feel safe and relaxed. Also, be sure to use a Yoga mat and wear comfortable clothing. In the end, do not forget to keep your mind fully alert and do not fall asleep. Try to never fall asleep while doing this Yoga and do not get your brain used to sleeping.
If you want to do Nidra Yoga at home, first leave your surroundings alone, play soothing music and audio file. And then do the following steps:
1. Think of your deepest desires
on your own desires, Focus on big dreams or something related to your health. Dream about achieving these goals and feel the joy of achieving them.
2. Determine your purpose and motivation
Think about why you are doing Nidra Yoga. Maybe you want to reduce your stress, maybe you are looking for peace of mind, maybe you want to sleep better at night, in any case, consider these reasons and think about them.
3. Find your inner world
Try to enter a safe and inner space so that you can feel more secure and relaxed.
4. Explore your entire body
Scan all parts of your body and see how your body feels. By doing this, you can be more aware of your body and reduce all the tensions and pressures on your body to achieve more relaxation.
5. Be aware of your breathing
Watch your respiratory system and see how air enters your lungs through your nose and exits through your mouth. By focusing on breathing, you can regulate your breathing and feel more refreshed.
Accept your good and bad feelings
If you have had a bad day, you are tired and you are facing a lot of negative emotions, try to understand these feelings and accept them with open arms. By understanding bad emotions, you can control them and react better. This leads to controlling negative emotions and creating positive emotions and replacing them.
7. Focus on your thoughts
Like emotions, you need to focus on your thoughts. See What thoughts enter your mind and come out of it. If you encounter negative thoughts, understand them and see What is the main reason for their formation. With a better understanding of these ideas, you can put them aside and move on to positive thoughts and change your perspective.
8. Feel the joy with all your being
If you feel relaxed and happy while performing Nidra Yoga, be sure to feel it with all your being and let your life be full of freshness and feeling good.
9. Focus on your personality and inner dimension
Try to get to know and understand yourself better. See What this "I" is and What makes you What you are. By knowing yourself better, you can strengthen your mindfulness, be more alert, and better align with your feelings and thoughts.
10. Think about your workout and experience
When the Nidra Yoga session is over, focus on your experience and accomplishments and see how the workout has affected you. See how the feeling of relaxation from Nidra Yoga can change your daily life. See how you can change your emotions and feel happier and more positive.
By better understanding these emotions and achievements, you can be more motivated to practice Nidra Yoga and regularly improve your physical health and Try your mind.
Don't Forget These Tips
As we said, Nidra Yoga does not involve difficult exercises and anyone can do it. But if you experience back pain while lying down, be sure to put a blanket, foam roller or pillow under your knees to reduce pressure on the back and prevent the formation of pain and discomfort in the back.
If you see with You are not comfortable lying on the floor and you can not do this for more than a few minutes, get help from a chair and do the same exercise sitting. Sitting in a chair can also be a good solution.
In addition, you do not need to spend too much time at the beginning and spend a lot of time doing Nidra Yoga. You can start your program in 15 to 20 minutes and enjoy the benefits of Nidra Yoga. As time goes on and you get used to this yoga, you can increase the duration of each session and achieve more relaxation.
Also, do not forget that you should be fully aware when performing Nidra Yoga. So if you feel tired and sleepy, stop practicing so that your brain does not get used to sleeping while doing Nidra Yoga.
In the end, do not hold yourself hard. Calming the mind and staying still requires a lot of patience, and at the beginning it can be boring or even annoying. So try to stick to your plan and be patient. Rest assured it will be worth it and you will see positive results with your own eyes!
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Nidra Yoga or Yoga Sleep is a powerful meditation exercise that leads to peace of mind and body and is one of the simplest Yoga exercises to improve physical and mental health. Although this exercise may be just a simple lie, it is very useful for concentration and mindfulness, and it relaxes your whole body and relieves tension. Also to lower blood pressure and It helps to relax the body and mind and is a good treatment for reducing pain, fatigue and insomnia.
Nidra Yoga is suitable for everyone and all people can do it. By practicing Nidra Yoga correctly and regularly, you can control back pain, rheumatoid arthritis, insomnia, post-traumatic stress disorder, type 2 diabetes and tinnitus, as well as reduce stress and anxiety, increase dopamine secretion levels and improve Deal with menstrual symptoms and menstrual problems.
Considering the benefits and tips we have reviewed, try to get help from Nidra Yoga and maintain your mental health. This exercise is not difficult to do and does not require special skills or equipment. You can easily do this Yoga and change your life. So put aside the excuse and start this special style of Yoga from today to have a calmer and happier life and better face the problems of life.This article is only for education and information. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Sources: Dr. Ax, Cleveland Clinic, Yoga International