More about... Yoga Nidra!

Yoga Nidra, often referred to as "yogic sleep," is a guided meditation practice designed to bring about deep physical, mental, and emotional relaxation.

It is a state between wakefulness and sleep where practitioners are guided through stages of relaxation, body awareness, and conscious intention.

The practice helps access the subconscious mind and promotes healing and self-awareness.

Yoga Nidra, as a structured practice, was popularized by Swami Satyananda Saraswati in the mid-20th century.

He developed it based on ancient tantric practices, particularly those involving Nyasa, a ritual where mantras are mentally placed on different parts of the body.

Swami Satyananda refined and adapted these techniques for modern use.

What Are the Different Types of Yoga Nidra?

While Yoga Nidra does not have rigidly classified "types," variations in approach are shaped by the intention and method of the practice.

Key variations include:

1. Satyananda Yoga Nidra:

Developed by Swami Satyananda Saraswati.

A structured and systematic practice including body scan, breath awareness, and visualization.

2. iRest (Integrative Restoration):

Created by Richard Miller.

Emphasizes psychological integration and healing, often used in therapeutic settings like PTSD recovery.

3. Tantric Yoga Nidra:

Based on ancient tantric traditions.

Focuses on deeper spiritual practices and the awakening of consciousness.

4. Modern Yoga Nidra:

Used in wellness settings, emphasizing relaxation, stress relief, or creative visualization.

What Are the Different Elements of Yoga Nidra?

Yoga Nidra typically involves the following elements:

1. Preparation.

Lying in a comfortable position (usually Savasana) and setting up a conducive environment.

2. Sankalpa (Intention).

A positive, heartfelt resolution or intention to guide the practice and life.

3. Body Scan.

Bringing awareness to different parts of the body systematically.

4. Breath Awareness.

Observing natural breath patterns for relaxation.

5. Sensing Opposites.

Exploring contrasting sensations like heaviness and lightness, heat and cold.

6. Visualization.

Guided imagery to evoke specific feelings or states of mind.

7. Integration.

Gradual return to wakefulness with a sense of grounding and awareness.

What Is a Sankalpa?

A sankalpa is a short, positive statement or resolution made during Yoga Nidra.

It reflects a deeply personal goal or affirmation, such as "I am calm and centered" or "I live with purpose and clarity."

It is repeated mentally at the start and end of the practice, aiming to plant a seed for transformation in the subconscious mind.

Benefits of Yoga Nidra.

Yoga Nidra offers numerous physical, mental, and emotional benefits.

Stress Reduction: Activates the parasympathetic nervous system, reducing cortisol levels.

Improved Sleep: Aids those with insomnia by promoting deep relaxation.

Mental Clarity: Enhances focus and cognitive function.

Emotional Healing: Helps process trauma, anxiety, and depression.

Physical Relaxation: Relieves tension and enhances recovery.

Spiritual Growth: Facilitates self-awareness and connection with inner self.

Who Can Practice Yoga Nidra?

Yoga Nidra is suitable for almost everyone, including:

People with stress, anxiety, or sleep issues.

Individuals recovering from physical or emotional trauma.

Beginners in meditation who find sitting practices challenging.

Advanced practitioners seeking deeper self-awareness.

Children and older adults (with modifications as needed).

Who Can Teach Yoga Nidra?

Here at Yoga Borne, we believe that teachers should be qualified and passionate about anything they offer, and our Yoga Nidra class is taught by speciality teachers.

Teachers should also have empathy and the ability to create welcoming, nurturing and inclusive spaces.

Are There Any Contraindications to Yoga Nidra?

While Yoga Nidra is generally safe, certain considerations should be kept in mind:

Deep Trauma: People with unresolved trauma may experience intense emotions; they should practice under a trained professional.

Severe Depression: Some individuals may feel overwhelmed by introspection.

Epilepsy: Avoid practices with rapid visualization or intense sensory triggers, as these may provoke seizures.

Discomfort in Lying Down: Modifications may be needed for those with physical limitations.

We always recommend consulting a healthcare professional if uncertain about practicing any form of Yoga or holistic wellbeing.

YB Yoga Nidra begins again for Autumn / Winter on Sunday 24th November 2024 8-8:30pm.

Sunday evening is the perfect time to snuggle down at home and enjoy this deeply relaxing practice, led my Studio Owner, Karine.

Book via the Glofox app or YB website booking page.

AN INTRODUCTION TO YIN YOGA

We are delighted to have recently introduced a class dedicated to the style of Yin Yoga.

So we thought, why not write a blog post and give you the lowdown on this fabulous practice!

What is Yin Yoga?

Yin Yoga is a slow-paced style of Yoga where poses are held for extended periods, typically 3-5 minutes or longer. It focuses on stretching and targeting the connective tissues, such as ligaments, tendons, and fascia, rather than just the muscles. This practice aims to enhance circulation in the joints and improve flexibility.

What is Yin and Yang?

Yin and Yang are fundamental concepts in Chinese philosophy, culture and Traditional Chinese Medicine. They describe how seemingly opposite forces are interconnected and interdependent in the natural world. Yin represents qualities such as darkness, passivity, femininity, and cold, while Yang symbolizes light, activity, masculinity, and heat. Together, they create a dynamic balance.

Where does Yin Yoga originate from?

Yin Yoga as a distinct practice was developed in the late 20th century, drawing from ancient Chinese Taoist principles and modern yoga practices. It was popularized by Paul Grilley and Sarah Powers. Paul Grilley was inspired by Paulie Zink, a martial artist and Taoist yoga teacher.

What are the principles of Yin Yoga?

The core principles of Yin Yoga include:

1. Find Your Edge: Stretching to a point of mild to moderate sensation, not pain.

2. Hold the Pose: Staying in the posture for several minutes.

3. Be Still: Encouraging relaxation and stillness of the body and mind while holding the pose.

Yin Yoga and Taoism

Yin Yoga is deeply influenced by Taoist philosophy, which emphasizes living in harmony with the Tao (the fundamental nature of the universe). It aligns with the Taoist idea of balance and flow, focusing on the passive (Yin) aspects of yoga as a complement to the more active (Yang) styles of practice.

Yin Yoga and nature / the seasons

Yin Yoga connects with the rhythms of nature and the changing seasons. Teachers and practitioners often align their practice with seasonal energies, for example, focusing on restorative poses during winter (a Yin season) and more energizing poses during summer (a Yang season).

Each season also represents a different element, organ, emotion and much more according to Yin Yoga and Traditional Chinese Medicine.

Who can practice Yin Yoga?

Everyone! Yin Yoga is accessible to people of all ages and fitness levels. It’s particularly beneficial for those looking to increase flexibility, improve joint health, and reduce stress. However, if you are pregnant or have any medical conditions or injuries you should consult with a healthcare professional and speak to us of course.

Yin Yoga Sequence

Find below a Yin Yoga sequence that you might like to try!

If you are practicing without a teacher present, please take it slowly and mindfully, and listen to the boundaries of the body and mind carefully and intuitively.

Enjoy!

1. Sukhasana (2-5 minutes): Arrive and ground, set an intention (optional).

2. Caterpillar Pose (2-5 minutes): Sit with legs extended forward, fold over your legs, letting the spine round.

3. Butterfly Pose (2-5 minutes): Sit with soles of feet together, allowing knees to fall apart. Fold forward, relaxing the spine.

4. Dragon Pose (2-5 minutes per side): From hands and knees, step one foot forward into a low lunge. Allow the hips to sink.

4. Sphinx Pose (2-5 minutes): Lie on your stomach, prop yourself up on your forearms, and relax your lower back.

5. Child’s Pose (2-5 minutes): Sit the seat to the heels, knees wide, arms reach forward.

6. Sukhasana (2-5 minutes): Reconnect to body, intention and breath.

7. Constructive Rest (2-5 minutes): Feet to floor and wide, knees knock in, spine to earth.

8. Reclining Twist (2-5 minutes per side): Draw knees to the chest, then let them fall across your body. Keep upper back to the earth, take arms wide.

9. Savasana (5-10 minutes): Lie flat on your back with arms and legs extended, relax completely.

Yin Yoga is a meditative and slow-paced practice that targets deep connective tissues. Rooted in Taoist philosophy, it emphasizes balance and stillness, making it complementary to more dynamic yoga styles. It aligns with natural rhythms and can be adapted to suit different seasons.

Yin Yoga is often confused with Restorative Yoga, and despite there being a few cross-overs in the shapes, the 2 practices are very different.

We always recommend that you attend classes with teachers who are specially qualified in specific styles and have the knowledge and experience required to create and curate the class. This is for your health and safety, and to ensure that your class and experience is a true reflection of the style / lineage of Yoga, and as enjoyable as possible!

We have multiple qualified Yin Yoga teachers at the studio, and this class will be taught and covered by them.

You can book the class via your Glofox app, or head to the website booking page by clicking here.

Enjoy your practice!

We also offer regular Yin Yoga Workshops - our next one is coming up in September 2024.