Tag Archives: Yoga Nidra

Pose of the Month: Setu Bandha Sarvangasana

July brings us a new pose of the month- Setu Bandha Sarvangasana, or, Bridge Pose (setu = dam, dike or bridge, bandha = lock). This is a great pose for yogis in all stages of practice, and the benefits are extensive. Anatomically, Bridge focuses on the neck and shoulders and in women, the uterus. The chest, neck and spine are stretched, while the abdominal organs, lungs and thyroid are stimulated. The pose can also alleviate stress, improve digestion and rejuvenate tired legs. Here are some tips to help you get into Bridge:

  • Lie on your back, and if necessary, use a blanket under your shoulders to support the neck. Bend your knees with your feet on the floor, keeping the heels close to the sitting bones
  • As you exhale, actively press your inner feet and arms into the floor, pull the tailbone up toward the pubic bone, and lift the buttocks until the things are about parallel to the floor. Engage your thighs and inner feet to keep them parallel
  • Keep the knees over the heels and press them forward away from the head, lengthening the tailbone
  • Keep your arms on the floor or clasp the hands below your pelvis and extend, allowing you to rest on the top of the shoulders
  • Lift your chin slightly away from the sternum and firm and broaden the shoulder blades against your back. You should feel the space between them lift up into the torso
  • Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

For an added challenge, try lifting a leg until perpendicular to the torso and repeat on the opposite side. Sliding a block under the sacrum can provided added support and increase the restorative properties of the pose. Use caution if you have a neck injury and if you have any questions, be sure to ask an instructor.

Photo Source: http://yogajournal.com


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What Insomnia?

Getting a good nights rest can be the key to a positive and healthy day. When we start the day with negativity, the people we love most can be effected by it and it can cause sickness and health problems further down the road. So, a good nights sleep is crucial. However, some people surfer from insomnia and/or have a difficult time sleeping or falling asleep at night.

There are several things you can do to improve your sleeping patterns. Trying yoga for instance. Practicing daily yoga methods can increase sleeping routine. Whether you experience chronic or intermittent insomnia, a program of relaxing asana and easy meditation performed at bedtime can help you slow down mind and body and ease the transition into slumber, making for a better tomorrow.


Using the Nidra method of yoga start by:

Inviting your attention to go deep into the stillness and silence, in the space between the breasts.

As you move into the state of Yoga Nidra itself, you want to “empty, empty, empty” the field of mind.

There may be thoughts in the Dreaming mind, but you have gone past that in Yoga Nidra. Just like your attention has left the activities of the external world, your attention has also left the Dreaming state of mind, and gone further inward.

From this vantage point, all of that mental activity is now external, and is not even noticed.

Here, you completely let go of any words, thoughts, images, impressions, or pictures in the mind–completely empty.

It is this emptying which takes you to Yoga Nidra, to conscious Deep Sleep.

You focus your attention in the space between the breasts, and go deep, deep into
.