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Yoga Nidra - The Best Way to Relax
By Ankita Goel

As I have repeatedly mentioned the use of Yoga Nidra for pregnant women earlier, you may be wondering what it is and how does it help.

Yoga Nidra is a deeply transcendental form of relaxation, somewhat like a lying down meditation and is equivalent to any sitting meditation. If practiced properly, it has the potential to remove tensions and worries embedded deep in the mind.

The practice of Yoga Nidra yields invaluable benefits during the entire pregnancy.

For instance, in the 1st trimester - when you feel tired, physically as well as emotionally, Yoga Nidra is really helpful. One hour of Yoga Nidra is said to be equal to 4 hours of normal sleep, so one 30-minute session a day will benefit you for more than just a few naps or an extra hour of sleep.

In fact women who have a tendency for miscarriage, spotting, nausea etc. can get the much needed physical and mental relaxation by the practice of Yoga Nidra several times a day.

In the 2nd trimester, when a first time mother-to-be feels lots of new changes in her body, it is important that you develop more of an "inside feel" for your muscles and joints, breathing mechanisms, circulation, womb, bones, bladder. All this can be achieved when you detach from the distractions outside and start listening more to your body. This again can be achieved by the practice of Yoga Nidra. By the 2nd trimester, you may start feeling uncomfortable lying on your back, so a sideways, half sleeping position is best for this.

Matsya Kridasana (Flapping Fish Pose) can be adopted for Yoga Nidra. This pose will be more stable as the body weight presses you down.

The practice of Yoga Nidra continued till the 3rd trimester will help the mother to be better prepared, mentally, for the new baby.

Since, during the 3rd trimester, birthing fears and unwanted thoughts may arise - Yoga Nidra helps relax the mind and resolve the anxieties. Yoga Nidra enables one to witness the anxieties as an unattached, uninvolved observer as the mind becomes idle.

Physically, Yoga Nidra may help in cases of mild oedema and cope with the increasing tiredness of the last months of pregnancy. It enables the mother to build a reservoir of energy, for the months ahead when then baby comes. No athlete would wear themselves out in the weeks before a big race. Two sessions a day of Yoga Nidra are recommended.

Incorporation of Yoga Nidra in your daily routine will make it easier to carry it on after the baby is born. Postnatally, Yoga Nidra is of great help to get relaxation and even cover up for all the sleepless nights with the newborn baby. Also, it will help you manage stress and postnatal depression - a hindrance to a good breast milk's supply for the baby.

These then, are the benefits of Yoga Nidra. Now let us see briefly how you can practice it. It is better if you take the assistance of Yoga Nidra Cds or tapes to guide you through the session.
 

Remember - Yoga Nidra is NOT sleeping.

Preparation:

The environment has to be peaceful; clothing should be comfortable; too much of bright light should be avoided. Also, cover yourself as you may start feeling cold with the lowering of the body temperature during the practice.

Body Poses:

Usually Shavasan (Corpse Pose) is the best, but as pregnancy advances (2nd trimester), Matsya Kridasana (Flapping Fish Pose) shall be more comfortable. Try to lie still during the entire session. Any body parts where you feel tensions or weak - relax them consciously.

Explore the right maternity clothes that support your body during this practice. Click here for suitable pregnancy yoga wear.

Resolution:

At the beginning and at the end of a Yoga Nidra session, you will be asked to repeat a resolution. This resolution is something that you want to do in the future. This resolution has to be a positive statement. It should be short and never reveal it to anyone; think not of it except at the time of your Yoga Nidra practice.

Each time you repeat your resolution, it gets embedded deeper into your sub-conscious and then start affecting your conscious decisions till the fulfillment of your desire.

Rotation of Sound Awareness:

The next step is to disconnect outside awareness and focus inwards. This is done by listening (being aware) to the sounds around you, one by one, till you get bored of them and automatically switch off reacting to them.

Rotation of Body Awareness:

After disconnecting with your surroundings, it is time to disconnect from your body. This is done when your instructor/CD mentions the name of each of the body part. This results in making an energetic pathway between the brain and that body part leading to the relaxation of that part, and then a subsequent detachment as the next body part is mentioned. All of this is possible only if you remain conscious and do not sleep during the process.

Breath Awareness:

The next step is to start 'watching' your breath, leading to a greater relaxation of the body and mind. The breath should only be witnessed. The idea is not to concentrate as this will lead to mental tension; just the opposite of the real purpose.

These steps of awareness enable one to develop an understanding of the consciousness and learn which factors are the causes of our personality.

Breath, which is like a bridge between the physical aspect and the mental aspect of the body, enables one to look at things more clearly and resolve inner conflicts.

Use of Mantra:

After breath awareness, Mantra and visualization are used to work directly on the unconscious level. In Yoga Nidra, a Mantra is repeated mentally in tune with the breath or heart beat.

A mantra works by re-patterning, re-programming the vibratory structure of ones inner mental make-up. When used during Yoga Nidra, its effects are enhanced many fold.

Some Mantras used are
"So Hari" or "Om".

Visualization:

This is the last thing practiced to mentally recall as well as to trigger direct perception of the object in focus. Any kind of visualization practice develops the faculty of creativity.

Visualization usually works on the emotional level.
 

Lastly, a time will come when you will be watching the inner space - some experience it as the area inside the forehead or behind the eyes. The idea is to observe whatever comes as a detached entity. You may reach this feeling after quite some time of practice.
 
With warm wishes,
Ankita Goel
 

This newsletter is based on my experience and understanding of "Mother as First Guru" by Swami Gurupremananda Saraswati which I consider a complete 'Biblical Guide' to natural womanhood, pregnancy and spiritual mothering. To read more about it, click here.


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