Yoga Nidra Cured My Insomnia
What is the translation of Sankalpa?
Click here to find out!
From Sanskrit --> English!
Sankalpa is a Sanskrit word. "San" means a connection to our highest self and "kalpa" means vow or promise. So it literally means a promise to yourself!
To find my Sankalpa, I use two methods. Sometimes I scan my body and my emotions and see what I come up with. If I notice that my jaw is really tight or my stomach feels anxious, I might state “I have peace within my body.”
The other method I use is to imagine what my perfect life would be like. How do I feel? What do I think about? What happens in the morning? What is the best part of that day? And then I use that to craft a short statement. For example, “I have time to enjoy things.”
Once you have decided your Sankalpa, you say it a few times in the beginning of the session.
You do not fall asleep in Yoga Nidra
It happens sometimes! And if it does, just go with it. Your body is the expert and might need sleep more than Yoga Nidra that day.
I once heard it described as the “knife’s edge of sleep.” In Yoga Nidra, your body is asleep but your mind is not. This is called the hypnagogic starte, but no need to geek out.
With your body asleep, much of the brain power normally used to control the body is reduced. This lets you to get to the source of your sleep issues: YOUR MIND.
The Five Steps of Yoga Nidra
After an initial relaxation and stating your Sankalpa, your teacher guides you through five stages. These five stages generally align with the Koshas. The Koshas, according to ancient Yoga texts, are the “sheaths of being”. The Yoga Nidra sequence addresses each of these, moving from the outermost physical layer to the most central self (called the “Atman” in Sanskrit).
Want the hard science behind this?
Click here!
Science Rocks!
Yoga Nidra changes the pace of brain waves while also releasing hormones that relax blood vessels, initiate digestion and other parasympathetic nervous system activities.From a psychological perspective, this journey can be considered explorations through the ego to the self, observing inner reactions with an unbiased perspective.
This is why Yoga Nidra begins with the sequence of naming body parts. This allows your mind to spend energy and focus on the physical body. The particular sequence of body parts is very important and done in a similar fashion each and every time. By the end of this sequence, the mind can release it’s hold of the body and begin to focus on something else. In turn, the muscles of the body soften and release any holding or tension.
The next three stages address the breath, then the energy within your body, then moves to your senses. This part of the practice balances the way you feel emotionally and physically.
Then you can begin the deep work of Yoga Nidra.
While in this deeply relaxed state, you can begin to release some of those nasty patterns that keep us awake, keep us stressed, and keep us unhealthy. In Yoga, we call these "Samskara". Samskara are the mental and emotional habits or loops we get stuck in. Our brains love autopilot. Autopilot is why we can continually learn new things without forgetting the old. But sometimes, autopilot keeps us stuck.
Isn't this the same thing as Cognitive Behavioral Therapy?
Nope! But it's close. Click here to learn more.
It's super close though!
Cognitive Behavioral Therapy (CBT) focuses on changing schemas, sometimes called assumptions or core beliefs. Schemas are automatic thought patterns that have negative effects. If every time, you make a mistake you think “I’m so dumb” that’s a (very basic) example of a schema. Samskaras are almost identical to this but they tend to be deeper and difficult to articulate.
For example, my insomnia wheels were turning at the thought of things I’d say at meetings, concerns over etiquette and competency. My Yoga Nidra practice began peeling back the layers about WHY I thought these things. Yoga Nidra helped me face one of my Samskaras.
This is the real power of Yoga Nidra. Yoga Nidra can help you rewire things that are no longer serving you. Yoga Nidra can help you be a better person - to yourself.
For this part of Yoga Nidra to be effective, you NEED a trained and experienced teacher. It's even better when you're seeing the same teacher and they know you well.
At the end of the practice, you revisit your Sankalpa and your teacher skillfully guides you back to an awake state. Your body and mind energized - but relaxed. A truly amazing feeling. From here you can go on with your day, or as I did that first night, find your way to bed for a wonderful satisfying sleep.
Online Yoga Classes – Live & Interactive
Get 2 free private yoga sessions and 2 weeks of unlimited group classes with authentic yoga teachers. No credit card required when you sign up today!
Start Free Trial
Share this post?
{"slug":"yoga-nidra-cured-my-insomnia","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps. Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know! We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love. Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"}},{"id":"ckfqz2rgo02090136wdoy1f70","slug":"a-review-from-a-real-student","author":{"name":"Nikki Miller","teacherMytSlug":null,"pictureUrl":"nikki-miller.jpg"},"title":"A Review from a MyYogaTeacher Member","createdAt":"2020-01-10T00:00:00+00:00","coverUrl":"1-First-we-check-in.jpg","content":{"text":"We were just so excited to see Nikki's review of myYogaTeacher that we asked if we could also share it here. We are LOVING her excitement and enthusiasm for finding HER TEACHER!\n\\n[CTA-REVIEWS]\\nGuest post by Nikki Miller\\nWhen the student is ready, the teacher will appear attributed to Buddha Siddhartha Guatama Shakyamuni\\n\\nMaybe you've heard that one? You’re ready to up your yoga game, but where is your teacher? \\n\\nThey’re in your living room. \\n\\n\\nI mean, not right now (don’t freak out). But they can be in your living room, if you’re ready for one-on-one online yoga instruction, in private, in your home - with a real \\nlive\\n yoga teacher trained in India. \\n\\nConfession: I wasn’t ready. How would that even work? #skeptical\\n\\nI only tried myYogaTeacher because of three words: \\nFree Trial Period\\n. At least it would motivate me to get on my yoga mat and skip that last hour of Netflix binging. \\n\\nFully ready to bail the moment the app got confusing or annoying (nobody has time for a half-baked app), I signed up and the app proved seamless. But let’s not get ahead of ourselves—we haven’t even gotten to the yoga yet!\\n\\n\\n\\nMe and Pranjal!\\n\\nI set up my yoga mat in living room and a real, live yoga teacher met me online through the two-way camera on my laptop. Pretty cool… but how could she instruct me through a camera? Still skeptical. Still ready to bail. \\n\\nShe asked about my goals and how my body was feeling (I happened to be recovering from a shoulder injury) and then she tailored the practice to my specific needs that day. \\n\\n\\nWhen we got to my Nemesis Pose (the one I always struggle with) she proactively offered \\nmodifications\\n — and I actually felt at ease in the pose. Yoga. Epiphany. \\n\\nAlong the way I asked ALL the questions: Can we go back to the last pose? Can we slow down (or speed up) a bit? Can you tell me more about [insert every question I’ve ever had about \\nyoga poses\\n]?\\n[CTA-GC]\\nAfterwards they sent me a recording of the session. (Confession: I had absolutely no intention of watching it! I’ve seen myself in the mirror at the studio. Hard pass). But I caved, and the replay revealed how my body came in and out of poses and where I was misaligned until performing the modifications. \\n\\n\\nMy understanding advanced more than it had in months. \\n\\n\\nI had found my \\nyoga teacher\\n. \\n\\nNot everything was smooth sailing, though: \\n\\n1) Setting up the audio harshed my zen. In order to get your entire yoga mat on the screen, you have to place your laptop/device pretty far away, but then it can be difficult to hear through the speakers. In the end, I opted to use my mobile phone for the audio—which worked fine but became distracting while navigating around the mat.\\n\\nOne teacher spoke with a pronounced accent that I struggled to understand. I’d rather say more “OM” and less “Can you repeat that please?”\\n\\nI tried other teachers over time, and while you learn something from every teacher, not all were the right fit for me. It’s similar to finding your yoga studio home: you’ll know it when you find it.\\n\\n\\nSharing physical space and community with other yogis at the studio will always be an important part of my yoga experience. And if I’m desperate I might mimic a pre-recorded \\nyoga class\\n again. But myYogaTeacher is now a critical arm of my yoga practice. \\n\\n\\nIt’s where my experience is expertly tailored to my unique needs. It’s where I can ask questions and receive immediate feedback. It’s where my practice truly advances. \\n\\nIt’s where I found my teacher. \\n\\nAnd all from my living room. (Confession: Sometimes still in my pajamas.)\\n"}},{"id":"ckfqxl6g801170178mjc0v6h5","slug":"company-mission-culture","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"MyYogaTeacher mission & culture","createdAt":"2019-01-26T00:00:00+00:00","coverUrl":"culture1.jpg","content":{"text":"Our mission: Improve physical and mental well being of the entire planet\\n\\n\\nOur commitments to each other\\n\\n1. Genuine care for our customers: Be nice and gentle with the customer. Listen to them before responding. Work on making every interaction a positive one for our customers. E.g. if a customer is not happy with a session and wants a refund - we should accept that they are not happy and give them a refund. E.g. The customer did not like a particular session, even though we think it was great - we should accept customers judgement and try and understand what we can do better to meet customer's expectations and not waste time trying to change the customer's judgement. \\n\\n2. Have fun: We have fun while working. We celebrate our co-workers and celebrate every large and small victory with each other.\\n\\n3. Respect for the each other: We respect each other as \\nindividuals\\n. This means:\\nProfessionalism: We respect and treat each other as professionals. We help everybody grow, train and develop in order to achieve their full potential.\\nAutonomy: Respect everybody's opinions and their ability to make decisions.\\nIndividual worth: Everybody has inherent worth. We do not label or typecast. We give everybody a chance to grow.\\nAffirmation: We affirm positives in each person.\\n\\n4. Frugality: We are frugal in terms of spending money. We do not splurge on things that do not have a direct impact on making customers happy. We are wise with spending our resources.\\n\\n5. Hiring well: Hiring is a key function of the company. We focus, train and reward hiring well to ensure that we give hiring the utmost importance.\\n\\n6. Encouraging risk-taking: We embrace failure as an important part of learning. We realize that big projects require iterations and in such cases, we don't let perfection be the enemy of getting started. If we learned something new by executing fast, taking risk and failing, we are growing. We need not be afraid of failure. Risk taking, executing fast and failing fast is far better. Failure to learn is the biggest negative outcome.\\n\\n7. Understanding the value of time: We are focussed on moving fast as time is the ultimate limited resource. We are always trying to find ways to speed up learning and to reduce time for tasks by planning, collaborating and communicating better.\\n"}}],"relatedPosts":[],"blogContent":{"id":"ckfqz5jrs021l0126j0gsw2jd","slug":"yoga-nidra-cured-my-insomnia","author":null,"title":"Yoga Nidra Cured My Insomnia","createdAt":"2020-02-14T00:00:00+00:00","updatedAt":"2022-11-03T09:42:44.23341+00:00","coverUrl":"isq4hw4ivknbxwkgziz0.jpg","seoDescription":"Do you know what yoga nidra is? There are lots of benefits of yoga nidra but this article focuses on how it helped one of our teachers cure insomnia.","content":{"text":" \\n\\nWhat is the translation of Sankalpa?\\n\\nClick here to find out!\\n\\nFrom Sanskrit --> English!\\n\\nSankalpa is a Sanskrit word. \"San\" means a connection to our highest self and \"kalpa\" means vow or promise. So it literally means a promise to yourself!\\n\\nTo find my Sankalpa, I use two methods. Sometimes I scan my body and my emotions and see what I come up with. If I notice that my jaw is really tight or my stomach feels anxious, I might state “I have peace within my body.” \\n\\nThe other method I use is to imagine what my perfect life would be like. How do I feel? What do I think about? What happens in the morning? What is the best part of that day? And then I use that to craft a short statement. For example, “I have time to enjoy things.”\\n\\nOnce you have decided your Sankalpa, you say it a few times in the beginning of the session. \\n\\nYou do not fall asleep in Yoga Nidra\\n\\nIt happens sometimes! And if it does, just go with it. Your body is the expert and might need sleep more than Yoga Nidra that day.\\n\\nI once heard it described as the “knife’s edge of sleep.” In Yoga Nidra, your body is asleep but your mind is not. This is called the hypnagogic starte, but no need to geek out. \\n\\nWith your body asleep, much of the brain power normally used to control the body is reduced. This lets you to get to the source of your sleep issues: YOUR MIND.\\n\\n \\n\\nThe Five Steps of Yoga Nidra\\n\\nAfter an initial relaxation and stating your Sankalpa, your teacher guides you through five stages. These five stages generally align with the Koshas. The Koshas, according to ancient Yoga texts, are the “sheaths of being”. The Yoga Nidra sequence addresses each of these, moving from the outermost physical layer to the most central self (called the “Atman” in Sanskrit). \\n\\nWant the hard science behind this?\\n\\nClick here!\\n\\nScience Rocks!\\n\\nYoga Nidra changes the pace of brain waves while also releasing hormones that relax blood vessels, initiate digestion and other parasympathetic nervous system activities.From a psychological perspective, this journey can be considered explorations through the ego to the self, observing inner reactions with an unbiased perspective.\\n\\nThis is why Yoga Nidra begins with the sequence of naming body parts. This allows your mind to spend energy and focus on the physical body. The particular sequence of body parts is very important and done in a similar fashion each and every time. By the end of this sequence, the mind can release it’s hold of the body and begin to focus on something else. In turn, the muscles of the body soften and release any holding or tension. \\n\\nThe next three stages address the breath, then the energy within your body, then moves to your senses. This part of the practice balances the way you feel emotionally and physically. \\n\\nThen you can begin the deep work of Yoga Nidra.\\n\\nWhile in this deeply relaxed state, you can begin to release some of those nasty patterns that keep us awake, keep us stressed, and keep us unhealthy. In Yoga, we call these \"Samskara\". Samskara are the mental and emotional habits or loops we get stuck in. Our brains love autopilot. Autopilot is why we can continually learn new things without forgetting the old. But sometimes, autopilot keeps us stuck.\\n\\nIsn't this the same thing as Cognitive Behavioral Therapy?\\n\\nNope! But it's close. Click here to learn more.\\n\\nIt's super close though!\\n\\nCognitive Behavioral Therapy (CBT) focuses on changing schemas, sometimes called assumptions or core beliefs. Schemas are automatic thought patterns that have negative effects. If every time, you make a mistake you think “I’m so dumb” that’s a (very basic) example of a schema. Samskaras are almost identical to this but they tend to be deeper and difficult to articulate.\\n\\nFor example, my insomnia wheels were turning at the thought of things I’d say at meetings, concerns over etiquette and competency. My Yoga Nidra practice began peeling back the layers about WHY I thought these things. Yoga Nidra helped me face one of my Samskaras. \\n\\nThis is the real power of Yoga Nidra. Yoga Nidra can help you rewire things that are no longer serving you. Yoga Nidra can help you be a better person - to yourself.\\n\\nFor this part of Yoga Nidra to be effective, you NEED a trained and experienced teacher. It's even better when you're seeing the same teacher and they know you well.\\n\\nAt the end of the practice, you revisit your Sankalpa and your teacher skillfully guides you back to an awake state. Your body and mind energized - but relaxed. A truly amazing feeling. From here you can go on with your day, or as I did that first night, find your way to bed for a wonderful satisfying sleep.\\n","html":"<p> </p><p></p><p>What is the translation of Sankalpa?</p><p></p><p>Click here to find out!</p><p></p><p>From Sanskrit --> English!</p><p></p><p>Sankalpa is a Sanskrit word. "San" means a connection to our highest self and "kalpa" means vow or promise. So it literally means a promise to yourself!</p><p></p><p>To find my Sankalpa, I use two methods. Sometimes I scan my body and my emotions and see what I come up with. If I notice that my jaw is really tight or my stomach feels anxious, I might state “I have peace within my body.” </p><p></p><p>The other method I use is to imagine what my perfect life would be like. How do I feel? What do I think about? What happens in the morning? What is the best part of that day? And then I use that to craft a short statement. For example, “I have time to enjoy things.”</p><p></p><p>Once you have decided your Sankalpa, you say it a few times in the beginning of the session. </p><p></p><p>You do not fall asleep in Yoga Nidra</p><p></p><p>It happens sometimes! And if it does, just go with it. Your body is the expert and might need sleep more than Yoga Nidra that day.</p><p></p><p>I once heard it described as the “knife’s edge of sleep.” In Yoga Nidra, your body is asleep but your mind is not. This is called the hypnagogic starte, but no need to geek out. </p><p></p><p>With your body asleep, much of the brain power normally used to control the body is reduced. This lets you to get to the source of your sleep issues: YOUR MIND.</p><p></p><p> </p><p></p><p>The Five Steps of Yoga Nidra</p><p></p><p>After an initial relaxation and stating your Sankalpa, your teacher guides you through five stages. These five stages generally align with the Koshas. The Koshas, according to ancient Yoga texts, are the “sheaths of being”. The Yoga Nidra sequence addresses each of these, moving from the outermost physical layer to the most central self (called the “Atman” in Sanskrit). </p><p></p><p>Want the hard science behind this?</p><p></p><p>Click here!</p><p></p><p>Science Rocks!</p><p></p><p>Yoga Nidra changes the pace of brain waves while also releasing hormones that relax blood vessels, initiate digestion and other parasympathetic nervous system activities.From a psychological perspective, this journey can be considered explorations through the ego to the self, observing inner reactions with an unbiased perspective.</p><p></p><p>This is why Yoga Nidra begins with the sequence of naming body parts. This allows your mind to spend energy and focus on the physical body. The particular sequence of body parts is very important and done in a similar fashion each and every time. By the end of this sequence, the mind can release it’s hold of the body and begin to focus on something else. In turn, the muscles of the body soften and release any holding or tension. </p><p></p><p>The next three stages address the breath, then the energy within your body, then moves to your senses. This part of the practice balances the way you feel emotionally and physically. </p><p></p><p>Then you can begin the deep work of Yoga Nidra.</p><p></p><p>While in this deeply relaxed state, you can begin to release some of those nasty patterns that keep us awake, keep us stressed, and keep us unhealthy. In Yoga, we call these "Samskara". Samskara are the mental and emotional habits or loops we get stuck in. Our brains love autopilot. Autopilot is why we can continually learn new things without forgetting the old. But sometimes, autopilot keeps us stuck.</p><p></p><p>Isn't this the same thing as Cognitive Behavioral Therapy?</p><p></p><p>Nope! But it's close. Click here to learn more.</p><p></p><p>It's super close though!</p><p></p><p>Cognitive Behavioral Therapy (CBT) focuses on changing schemas, sometimes called assumptions or core beliefs. Schemas are automatic thought patterns that have negative effects. If every time, you make a mistake you think “I’m so dumb” that’s a (very basic) example of a schema. Samskaras are almost identical to this but they tend to be deeper and difficult to articulate.</p><p></p><p>For example, my insomnia wheels were turning at the thought of things I’d say at meetings, concerns over etiquette and competency. My Yoga Nidra practice began peeling back the layers about WHY I thought these things. Yoga Nidra helped me face one of my Samskaras. </p><p></p><p>This is the real power of Yoga Nidra. Yoga Nidra can help you rewire things that are no longer serving you. Yoga Nidra can help you be a better person - to yourself.</p><p></p><p>For this part of Yoga Nidra to be effective, you NEED a trained and experienced teacher. It's even better when you're seeing the same teacher and they know you well.</p><p></p><p>At the end of the practice, you revisit your Sankalpa and your teacher skillfully guides you back to an awake state. Your body and mind energized - but relaxed. A truly amazing feeling. From here you can go on with your day, or as I did that first night, find your way to bed for a wonderful satisfying sleep.</p><p></p>"},"category":["anxiety","meditation"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p> </p><p></p><p>What is the translation of Sankalpa?</p><p></p><p>Click here to find out!</p><p></p><p>From Sanskrit --> English!</p><p></p><p>Sankalpa is a Sanskrit word. "San" means a connection to our highest self and "kalpa" means vow or promise. So it literally means a promise to yourself!</p><p></p><p>To find my Sankalpa, I use two methods. Sometimes I scan my body and my emotions and see what I come up with. If I notice that my jaw is really tight or my stomach feels anxious, I might state “I have peace within my body.” </p><p></p><p>The other method I use is to imagine what my perfect life would be like. How do I feel? What do I think about? What happens in the morning? What is the best part of that day? And then I use that to craft a short statement. For example, “I have time to enjoy things.”</p><p></p><p>Once you have decided your Sankalpa, you say it a few times in the beginning of the session. </p><p></p><p>You do not fall asleep in Yoga Nidra</p><p></p><p>It happens sometimes! And if it does, just go with it. Your body is the expert and might need sleep more than Yoga Nidra that day.</p><p></p><p>I once heard it described as the “knife’s edge of sleep.” In Yoga Nidra, your body is asleep but your mind is not. This is called the hypnagogic starte, but no need to geek out. </p><p></p><p>With your body asleep, much of the brain power normally used to control the body is reduced. This lets you to get to the source of your sleep issues: YOUR MIND.</p><p></p><p> </p><p></p><p>The Five Steps of Yoga Nidra</p><p></p><p>After an initial relaxation and stating your Sankalpa, your teacher guides you through five stages. These five stages generally align with the Koshas. The Koshas, according to ancient Yoga texts, are the “sheaths of being”. The Yoga Nidra sequence addresses each of these, moving from the outermost physical layer to the most central self (called the “Atman” in Sanskrit). </p><p></p><p>Want the hard science behind this?</p><p></p><p>Click here!</p><p></p><p>Science Rocks!</p><p></p><p>Yoga Nidra changes the pace of brain waves while also releasing hormones that relax blood vessels, initiate digestion and other parasympathetic nervous system activities.From a psychological perspective, this journey can be considered explorations through the ego to the self, observing inner reactions with an unbiased perspective.</p><p></p><p>This is why Yoga Nidra begins with the sequence of naming body parts. This allows your mind to spend energy and focus on the physical body. The particular sequence of body parts is very important and done in a similar fashion each and every time. By the end of this sequence, the mind can release it’s hold of the body and begin to focus on something else. In turn, the muscles of the body soften and release any holding or tension. </p><p></p><p>The next three stages address the breath, then the energy within your body, then moves to your senses. This part of the practice balances the way you feel emotionally and physically. </p><p></p><p>Then you can begin the deep work of Yoga Nidra.</p><p></p><p>While in this deeply relaxed state, you can begin to release some of those nasty patterns that keep us awake, keep us stressed, and keep us unhealthy. In Yoga, we call these "Samskara". Samskara are the mental and emotional habits or loops we get stuck in. Our brains love autopilot. Autopilot is why we can continually learn new things without forgetting the old. But sometimes, autopilot keeps us stuck.</p><p></p><p>Isn't this the same thing as Cognitive Behavioral Therapy?</p><p></p><p>Nope! But it's close. Click here to learn more.</p><p></p><p>It's super close though!</p><p></p><p>Cognitive Behavioral Therapy (CBT) focuses on changing schemas, sometimes called assumptions or core beliefs. Schemas are automatic thought patterns that have negative effects. If every time, you make a mistake you think “I’m so dumb” that’s a (very basic) example of a schema. Samskaras are almost identical to this but they tend to be deeper and difficult to articulate.</p><p></p><p>For example, my insomnia wheels were turning at the thought of things I’d say at meetings, concerns over etiquette and competency. My Yoga Nidra practice began peeling back the layers about WHY I thought these things. Yoga Nidra helped me face one of my Samskaras. </p><p></p><p>This is the real power of Yoga Nidra. Yoga Nidra can help you rewire things that are no longer serving you. Yoga Nidra can help you be a better person - to yourself.</p><p></p><p>For this part of Yoga Nidra to be effective, you NEED a trained and experienced teacher. It's even better when you're seeing the same teacher and they know you well.</p><p></p><p>At the end of the practice, you revisit your Sankalpa and your teacher skillfully guides you back to an awake state. Your body and mind energized - but relaxed. A truly amazing feeling. From here you can go on with your day, or as I did that first night, find your way to bed for a wonderful satisfying sleep.</p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-nidra-cured-my-insomnia","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-nidra-cured-my-insomnia","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live & Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live & Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>103,478 Happy Students & 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip & Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Relieve Back Pain Safely & Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage & immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>for Lymphatic Drainage & Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckfqz5jrs021l0126j0gsw2jd","slug":"yoga-nidra-cured-my-insomnia","author":null,"title":"Yoga Nidra Cured My Insomnia","createdAt":"2020-02-14T00:00:00+00:00","updatedAt":"2022-11-03T09:42:44.23341+00:00","coverUrl":"isq4hw4ivknbxwkgziz0.jpg","seoDescription":"Do you know what yoga nidra is? There are lots of benefits of yoga nidra but this article focuses on how it helped one of our teachers cure insomnia.","content":{"text":" \\n\\nWhat is the translation of Sankalpa?\\n\\nClick here to find out!\\n\\nFrom Sanskrit --> English!\\n\\nSankalpa is a Sanskrit word. \"San\" means a connection to our highest self and \"kalpa\" means vow or promise. So it literally means a promise to yourself!\\n\\nTo find my Sankalpa, I use two methods. Sometimes I scan my body and my emotions and see what I come up with. If I notice that my jaw is really tight or my stomach feels anxious, I might state “I have peace within my body.” \\n\\nThe other method I use is to imagine what my perfect life would be like. How do I feel? What do I think about? What happens in the morning? What is the best part of that day? And then I use that to craft a short statement. For example, “I have time to enjoy things.”\\n\\nOnce you have decided your Sankalpa, you say it a few times in the beginning of the session. \\n\\nYou do not fall asleep in Yoga Nidra\\n\\nIt happens sometimes! And if it does, just go with it. Your body is the expert and might need sleep more than Yoga Nidra that day.\\n\\nI once heard it described as the “knife’s edge of sleep.” In Yoga Nidra, your body is asleep but your mind is not. This is called the hypnagogic starte, but no need to geek out. \\n\\nWith your body asleep, much of the brain power normally used to control the body is reduced. This lets you to get to the source of your sleep issues: YOUR MIND.\\n\\n \\n\\nThe Five Steps of Yoga Nidra\\n\\nAfter an initial relaxation and stating your Sankalpa, your teacher guides you through five stages. These five stages generally align with the Koshas. The Koshas, according to ancient Yoga texts, are the “sheaths of being”. The Yoga Nidra sequence addresses each of these, moving from the outermost physical layer to the most central self (called the “Atman” in Sanskrit). \\n\\nWant the hard science behind this?\\n\\nClick here!\\n\\nScience Rocks!\\n\\nYoga Nidra changes the pace of brain waves while also releasing hormones that relax blood vessels, initiate digestion and other parasympathetic nervous system activities.From a psychological perspective, this journey can be considered explorations through the ego to the self, observing inner reactions with an unbiased perspective.\\n\\nThis is why Yoga Nidra begins with the sequence of naming body parts. This allows your mind to spend energy and focus on the physical body. The particular sequence of body parts is very important and done in a similar fashion each and every time. By the end of this sequence, the mind can release it’s hold of the body and begin to focus on something else. In turn, the muscles of the body soften and release any holding or tension. \\n\\nThe next three stages address the breath, then the energy within your body, then moves to your senses. This part of the practice balances the way you feel emotionally and physically. \\n\\nThen you can begin the deep work of Yoga Nidra.\\n\\nWhile in this deeply relaxed state, you can begin to release some of those nasty patterns that keep us awake, keep us stressed, and keep us unhealthy. In Yoga, we call these \"Samskara\". Samskara are the mental and emotional habits or loops we get stuck in. Our brains love autopilot. Autopilot is why we can continually learn new things without forgetting the old. But sometimes, autopilot keeps us stuck.\\n\\nIsn't this the same thing as Cognitive Behavioral Therapy?\\n\\nNope! But it's close. Click here to learn more.\\n\\nIt's super close though!\\n\\nCognitive Behavioral Therapy (CBT) focuses on changing schemas, sometimes called assumptions or core beliefs. Schemas are automatic thought patterns that have negative effects. If every time, you make a mistake you think “I’m so dumb” that’s a (very basic) example of a schema. Samskaras are almost identical to this but they tend to be deeper and difficult to articulate.\\n\\nFor example, my insomnia wheels were turning at the thought of things I’d say at meetings, concerns over etiquette and competency. My Yoga Nidra practice began peeling back the layers about WHY I thought these things. Yoga Nidra helped me face one of my Samskaras. \\n\\nThis is the real power of Yoga Nidra. Yoga Nidra can help you rewire things that are no longer serving you. Yoga Nidra can help you be a better person - to yourself.\\n\\nFor this part of Yoga Nidra to be effective, you NEED a trained and experienced teacher. It's even better when you're seeing the same teacher and they know you well.\\n\\nAt the end of the practice, you revisit your Sankalpa and your teacher skillfully guides you back to an awake state. Your body and mind energized - but relaxed. A truly amazing feeling. From here you can go on with your day, or as I did that first night, find your way to bed for a wonderful satisfying sleep.\\n","html":"<p> </p><p></p><p>What is the translation of Sankalpa?</p><p></p><p>Click here to find out!</p><p></p><p>From Sanskrit --> English!</p><p></p><p>Sankalpa is a Sanskrit word. "San" means a connection to our highest self and "kalpa" means vow or promise. So it literally means a promise to yourself!</p><p></p><p>To find my Sankalpa, I use two methods. Sometimes I scan my body and my emotions and see what I come up with. If I notice that my jaw is really tight or my stomach feels anxious, I might state “I have peace within my body.” </p><p></p><p>The other method I use is to imagine what my perfect life would be like. How do I feel? What do I think about? What happens in the morning? What is the best part of that day? And then I use that to craft a short statement. For example, “I have time to enjoy things.”</p><p></p><p>Once you have decided your Sankalpa, you say it a few times in the beginning of the session. </p><p></p><p>You do not fall asleep in Yoga Nidra</p><p></p><p>It happens sometimes! And if it does, just go with it. Your body is the expert and might need sleep more than Yoga Nidra that day.</p><p></p><p>I once heard it described as the “knife’s edge of sleep.” In Yoga Nidra, your body is asleep but your mind is not. This is called the hypnagogic starte, but no need to geek out. </p><p></p><p>With your body asleep, much of the brain power normally used to control the body is reduced. This lets you to get to the source of your sleep issues: YOUR MIND.</p><p></p><p> </p><p></p><p>The Five Steps of Yoga Nidra</p><p></p><p>After an initial relaxation and stating your Sankalpa, your teacher guides you through five stages. These five stages generally align with the Koshas. The Koshas, according to ancient Yoga texts, are the “sheaths of being”. The Yoga Nidra sequence addresses each of these, moving from the outermost physical layer to the most central self (called the “Atman” in Sanskrit). </p><p></p><p>Want the hard science behind this?</p><p></p><p>Click here!</p><p></p><p>Science Rocks!</p><p></p><p>Yoga Nidra changes the pace of brain waves while also releasing hormones that relax blood vessels, initiate digestion and other parasympathetic nervous system activities.From a psychological perspective, this journey can be considered explorations through the ego to the self, observing inner reactions with an unbiased perspective.</p><p></p><p>This is why Yoga Nidra begins with the sequence of naming body parts. This allows your mind to spend energy and focus on the physical body. The particular sequence of body parts is very important and done in a similar fashion each and every time. By the end of this sequence, the mind can release it’s hold of the body and begin to focus on something else. In turn, the muscles of the body soften and release any holding or tension. </p><p></p><p>The next three stages address the breath, then the energy within your body, then moves to your senses. This part of the practice balances the way you feel emotionally and physically. </p><p></p><p>Then you can begin the deep work of Yoga Nidra.</p><p></p><p>While in this deeply relaxed state, you can begin to release some of those nasty patterns that keep us awake, keep us stressed, and keep us unhealthy. In Yoga, we call these "Samskara". Samskara are the mental and emotional habits or loops we get stuck in. Our brains love autopilot. Autopilot is why we can continually learn new things without forgetting the old. But sometimes, autopilot keeps us stuck.</p><p></p><p>Isn't this the same thing as Cognitive Behavioral Therapy?</p><p></p><p>Nope! But it's close. Click here to learn more.</p><p></p><p>It's super close though!</p><p></p><p>Cognitive Behavioral Therapy (CBT) focuses on changing schemas, sometimes called assumptions or core beliefs. Schemas are automatic thought patterns that have negative effects. If every time, you make a mistake you think “I’m so dumb” that’s a (very basic) example of a schema. Samskaras are almost identical to this but they tend to be deeper and difficult to articulate.</p><p></p><p>For example, my insomnia wheels were turning at the thought of things I’d say at meetings, concerns over etiquette and competency. My Yoga Nidra practice began peeling back the layers about WHY I thought these things. Yoga Nidra helped me face one of my Samskaras. </p><p></p><p>This is the real power of Yoga Nidra. Yoga Nidra can help you rewire things that are no longer serving you. Yoga Nidra can help you be a better person - to yourself.</p><p></p><p>For this part of Yoga Nidra to be effective, you NEED a trained and experienced teacher. It's even better when you're seeing the same teacher and they know you well.</p><p></p><p>At the end of the practice, you revisit your Sankalpa and your teacher skillfully guides you back to an awake state. Your body and mind energized - but relaxed. A truly amazing feeling. From here you can go on with your day, or as I did that first night, find your way to bed for a wonderful satisfying sleep.</p><p></p>"},"category":["anxiety","meditation"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}© Copyright 2020 MyYogaTeacher Inc