Yoga Nidra
Yoga Nidra focuses on letting go of thoughts and deep relaxation.
Positive effect
Yoga Nidra focuses on letting go of thoughts and experiencing active and conscious relaxation on a physical, mental and emotional level. Also the autonomic nervous system [1] is positively influenced.
Guided Meditation
While practicing Yoga Nidra, you lie in a comfortable position while listening to a guided meditation (ranging from 20 minutes to 55 minutes). By building up the meditation you constantly switch between the various brain waves that are connected to the different stages of wakefulness, (deep) relaxation and sleep [2] .
power nap
Nidra is the Sanskrit [3] name for sleep and therefore Yoga Nidra is also sometimes called sleep yoga. Despite the name, it is not the intention that you fall asleep during Yoga Nidra, but rather to stay in the state of deep relaxation (the Alpha state) for as long as possible.
The Alpha state is the state:
where you are only briefly in during a normal sleep-wake rhythm, just before you actually fall asleep;
helps with relaxation and thus in balancing and repairing your body;
contributes to the stimulation of creativity; and
supports your immune system and the release of serotonin, which acts as a natural antidepressant.
Precisely because you keep returning to the Alpha state during Yoga Nidra, one Yoga Nidra session can feel like four hours of sleep. A real power nap and therefore perfect as a break moment!
[1] The autonomic nervous system consists of two opposite parts.
Fight, flight and perform (under stress), the sympathetic part focuses on survival. With the help of adrenaline and cortisol, among other things, your heart rate, blood pressure and breathing rhythm increase. Body functions that are not necessary for 'survival' are switched off, such as digestion, but also the part of the brain that is responsible for planning and considering.
Rest, relaxation and recovery, that's what the parasympathetic is all about. With the help of serotonin, melatonin and oxytocin, among other things, your heart rate, blood pressure and breathing rhythm decrease.
Yoga focuses on "turning on" this parasympathetic part, which makes you better able to withstand stress, sleep better, your brain works better (better memory), regulate emotions better, improve your immune system and you are better able to socialize. Interaction. And the great thing is, this has all been scientifically researched and proven !
[2] Yoga Nidra consists of visualizations and systematic exercises, such as paying attention to your breathing, your body and the different parts of the body. In addition, we work with a self-chosen positive intention (also called affirmation or sankalpa). By repeating the intention and fluctuating between the different brain waves, the intention can act on your subconscious and you will train your brain to amplify the positive intention.
The brainwaves between which we fluctuate are Beta, Gamma, Alpha, Theta and Delta.
Beta is the state in which we are awake.
Gamma is the state we are in when we experience love or compassion and during REM sleep.
Alpha is the state of deep relaxation, balancing and recovery of the body (in illness and stress), stimulating creativity, boosting the immune system, release of serotonin. During a deep Alpha state and in the Theta state, we sleep and can dream.
Delta is the state of deep sleep.
[3] Sanskrit is the oldest living Indo-European language and the sacred written language for Buddhism and Hinduism, among others. All the classical scriptures on yoga are also written in Sanskrit.
[4] In case of pregnancy or physical complaints and injuries, please let me know so that this can be taken into account in class.