Yoga asanas Some yoga studios are Yoga Nidra Practices (with the exception of also seeing increasing interest To guide practitioners into the in yoga nidra. Lisa Willett, yoga nidra state, instructors the seated meditation owner and yoga teacher at might use a variety of prac­ pose) did not become Yoga Community in Sonoma, tices, including the following: part of the yoga California, began offering one 1. slow, conscious diaphrag­ system until 600-800 yoga nidra class per week 5 matic breathing years ago and today offers 2. systematic progressive years ago, when they two or three classes a week. relaxation were developed to help They are among the studio's 3. marma point relaxation practitioners release best-attended sessions. The Ayurvedic system of physical tension so that "People recognizethat they marma points may be even feel mentally and emotionally older than the system of deeper relaxation-and better after practicing yoga acupuncture points. There ultimately meditation- nidra," says Willett. "The prac­ are 108 marma points-107 could occur. tice allows people to reach in the body and one in the deep states of peace that, in mind. Physically, the marma some cases, they have never points are found where ten­ before experienced. Yoga dons, bones, muscles, joints, it does while sleeping, yet the nidra can be a life-altering veins, nervesand other tissues mind is present and aware practice for people of all ages meet. Yoga nidra practices of everything in its outer and will always be a part of environment. Yoga teaches our repertoire of offerings." that in the theta state, the subconscious mind is easily accessed and can beimprinted with whatever knowledge or visualization the practitioner they were developed to help wishes to assimilate. In the practitioners release physi­ delta state. the practitioner cal tension so that deeper rests in pure being-pure relaxation-and ultimately awareness-without thought. meditation-could occur. Brain Wave Patterns Although well-known for Inner Fitness B■TAWAVES its physical benefits, yoga also Barry Shingle, director of Beta waves (13-30 cycles per second) offers many inner practices­ guest services and programs suggest alert functioning of the such as breathing exercises, at the award-winning Rancho waking state and are associated with meditation and yoga nidra-to La Puerta Wellness Resort & normal daily activities. help us achieve deep states Spa in Tecate. Mexico, sheds ALPHA WAVES of relaxation. light on the growing interest Alpha waves (frequency of 8-13 cycles in "inner fitness" classes. per second) indicate deep physical "I have noticed since 9/11 Yoga Nidra and relaxation and mental calmness. Brain Waves more and more guests are Nidrain Sanskrit means sleep. requesting what used to be TH■TAWAVES Yoga nidra is a practice of considered 'softer' fitness deep rest in which the prac­ classes. At Rancho La Puerta, Theta waves (4-8 cycles per second) titioner goes beneath the we have since doubled our are associated with concentration and alpha brain-wave state of meditation offerings and now meditation, dreams, hypnosis, and hypnogogic imagery. relaxation into a state where have packedrelaxation classes, the brain is producing theta sound healing sessions and ■ or even delta waves (Parker, presenters regularly offering D LTAWAVES Bharati & Fernandez 2013). yoga nidra. A significant Delta waves (0.4-3 cycles per second) In these states. the body number of our offerings come are most consistent with deep non­ experiences deeper rest than under the inner fitness genre." REM (dreamless) sleep. Source: Parker, Bharati & Fernandez 2013. November-December 2020 Fitness Journal I 57 Most practitioners of yoga nidra may not go beyond the alpha state of relaxation when they are new to the practice. However, this level should not be discounted, as research Indicates Additlona Yoga Nldra that even this state has Studies profound Implications for both mental and physical health. yoga nidra brings down the erythrocyte sedi­ and deep relaxation can be mentation rate, added to the list. is a good thing. By adding elements of test can help these practices to your per­ sonal training sessions and that causes In group classes, you will assist (Kumar & Pandya 2012). your clients in achieving new Arthritis, vasculitis and as research indicates that delta brain-wave state even levels of calmness and add to inflammatory bowel dis­ even this state has profound as he was conversing with a growing toolbox of skills for ease are all inflammatory implications for both mental the researchers, a seemingly both their personal growth diseases. and physical health. In 2011, impossible feat (Radin 2005). and your own. Yoga nldra Improves Harvard Health Publishing Swami Veda's longtime blood glucose levels released a report showing assistant, Lauren, a Minneapolis Michele Hebert, E-RYT 500, In patients with type 2 that certain genes involved computer scientist and yogi is a master raja yoga/medi­ diabetes. Results of this in controlling free radicals, (who prefers to remain anon­ tation guide and co-founder study suggested that inflammation processes and ymous), demonstrated a (with Mehrad Nazari) of Raja subjects who practiced cell death can be turned on practical mastery of yoga Yoga Institute. She is the yoga nidra while taking and off by the relaxation nidra when she used it for a author of the multi-award oral hypoglycemics were response (Harvard Medical 40-minute sinus surgery in winning memoir The Tenth better able to control School 2011). lieu of general anesthesia. Door· A Yoga Adventure. fluctuating blood glucose Swami Veda Bharati Her surgeon's signed dec­ Contact her at RajaYogis.net. levels and other diabe­ of Rishikesh, India, a laration of this and other tes-related symptoms brilliant sage, yoga scholar yoga research can be found Mehrad Nazari, PhD, E-RYT compared with those who and master of yoga nidra, in Swami Veda's book Yogi 500, is a master yoga/medi­ just took the oral medica­ was a keynote speaker at in the Lab (Himalayan Yoga tation teacher. He is an exec­ tion (Arnita et al. 2009). the 201 0 Inner IDEA• Publishing Trust 2006). utive and corporate adviser Yoga nldra Increases Conference. He taught that in the application of yoga heart rate variability. the ultimate state of yoga Conclusion principles in everyday life. He HRV is a measure of the nidra is devoid of imagery and The benefits of yoga nidra is the author of Enlightened variation in time between thought and consists only of are vast, and its contribution Negotiation: 8 Universal Laws heartbeats. Individuals awareness of being. In this to health, both physical and to Connect, Create, and Pros­ who have a high HRV may state, the brain is generating mental, is scientifically well per Reach him at Enlight have greater cardiovas­ delta waves consistent with established. Recent studies enedNegotiation.com. cular fitness and be more the non-REM state of deep support the benefits of many © 2020 by IDEA Health & Fitness Inc. All sleep. A study conducted at basic practices: hydration, rights reserved. Reproduction without resilient to stress (Markil permission is strictly prohibited. et al. 2012). the Institute of Noetic Science proper breathing, laughter in Petaluma, California, found and walking. Now yoga nidra References available on ldeaflt.com. that Swami Veda exhibited a November-December 2020 Fitness Journal I 59 .