Origins of Satyananda Yoga Nidra™
What is Satyananda Yoga Nidra™ ?
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The Satyananda Yoga Nidra™ Story
Origins of Satyananda Yoga Nidra™
By Swami Atmarupa
I was first exposed to Satyananda Yoga Nidra™ in the mid-80s while visiting the Satyananda ashrams in Australia. At that time, I found it was a good technique for relaxation, but didn’t realize its true value. After teaching it for several years, first in classes at my home and then here at the Atma Center, I developed a stronger appreciation for the technique. In those early days, no one knew about Yoga Nidra. In fact, I remember a student coming to me around 1999 saying he had done an internet search and there was no such thing as Yoga Nidra. Today, an internet search will yield 190,000+ hits, but Yoga Nidra has existed long before the internet!
The technique as we practice it was developed by Swami Satyananda from the ancient tantric practice known as nyasa. The word nyasa means “to take the mind to that point” and originally involved the touching and placement of mantras at each of the body points in the body rotation. This complex practice allowed the higher consciousness to connect to the body, but was not suitable for wide scale use.
Swami Satyananda devised the current practice of Satyananda Yoga Nidra™ in the 1960s after experimenting with many different people. One of his subjects, Swami Niranjan, was given a wealth of knowledge through this technique.
Swami Satyananda published the book Yoga Nidra in 1976, and since that time it has become one of the fastest growing techniques in yoga. Unfortunately, the technique has been significantly altered by some, requiring the original technique to be trademarked as Satyananda Yoga Nidra™.
Practicing Yoga Nidra at the Atma Center
What Is Satyananda Yoga Nidra™?
By Deb Klein
Satyananda Yoga Nidra™ is often cited as one of the favorite practices of a Satyananda-style yoga class, and for good reason. It can produce profound relaxation. Loosely translated as "yogic sleep" or "dynamic sleep," it is actually more relaxing and rejuvenating than either sleep or other forms of guided relaxation. Like sleep, your body and mind relax, but unlike sleep, you attempt to remain conscious and aware.
A systematic form of guided meditation, Satyananda Yoga Nidra™ trains the mind to withdraw from external sensory input, and to stay awake and aware while in complete relaxation. This results in the deep release of physical, emotional and mental tensions, while increasing the overall energy within the body. This leaves the practitioner feeling refreshed, peaceful, and more capable of handling the normal stresses of daily life.
Yoga Nidra also helps to develop will-power and concentration, as it often takes some effort to remain awake. It is okay to fall asleep during Yoga Nidra - it means you probably need it - but the benefits are greatly increased as you learn to keep your awareness active. If falling asleep becomes a problem, you can try sitting up or keeping one arm raised throughout the practice. It is also said that 15 minutes of Yoga Nidra is equal to 1 hour of sleep. Some people say they sleep better after practicing Yoga Nidra, but others report having
difficulty falling asleep at their normal time. If you have concerns, talk with your instructor.
Although there are 8 stages to the full Satyananda Yoga Nidra™ practice, in the beginning only the 4 essential stages are practiced. One of these essential stages is the rotation of awareness through the physical body. This rotation systematically follows a pattern which is mirrored in the brain, allowing the brain, as well as the body, to fully relax.
The more advanced stages use imagery and visualizations to access sub-conscious mental patterns called samskaras. These techniques are introduced after the student has become adept at witnessing (drashta) and non-attachment (vairagya). Then, if these samskaras pop up, the practitioner can let them go without experiencing emotional attachment.
It is well-documented that the regular practice of Satyananda Yoga Nidra™ is effective in healing and preventing stress-related illnesses such as hypertension (high blood pressure), heart disease, and arthritis. When the body and mind completely relax, the body’s natural healing capabilities can more fully function.
FAQ’s about Yoga Nidra
Answers by Atmadarshan
1. Why is it important that I stay awake?
Ideally, the awareness is maintained in the “drifting” state between wakefulness and sleep. The body uses less oxygen in this state than it does when it is asleep, because there is no rolling around or rapid eye movement; the body gets a more profound rest than it does in some stages of sleep. Also, the alpha brainwave patterns of this state are associated with the release of mental and emotional tensions.
2. Are there some people who shouldn’t practice Yoga Nidra?
The full practice of Yoga Nidra is not suitable for those with psychotic disorders or chronic depression. If you have these conditions, please speak to your instructor to learn what adaptations are suitable for you.
3. During the practice, why do teachers say “the” body and not “your” body?
A key aspect of Yoga Nidra is pratyahara (sensory withdrawal). The phrase “the body” allows us to take a mental step back from our physical existence and realize that we do not need to respond to every sensation – that you are more than “your body.” Pratyahara leads to deeper relaxation and concentration.
4. What’s the purpose of developing opposite physical sensations in the body – like, hot and cold?
We accept that certain sensations are beyond our control – we think we feel hot or cold because of our environment. Actually, our sensation of temperature is regulated by unconscious centers in the brain (just ask any woman going through a hot flash!). Evoking these sensations, or shifting between the opposites, facilitates the process of telen-cephalization - - developing conscious control over normally unconscious functions. Buddhist monks who have trained their minds in this way can sit outside in the snow and generate enough body heat to dry frozen sheets wrapped around them.
Read more on how meditative brain states release stress and lead to increased control of unconscious functions at http://www.science-spirit.org/article_detail.php?article_id=150
5. Why is Yoga Nidra always the last practice in class?
In SATYANANDA YOGA®, we work from gross to subtle. Since the body is the most gross part of our being, classes start with asanas (poses). The breath, being more subtle than the body, is addressed next in pranayama; finally, we do meditative practices like Yoga Nidra to work with the mind.
You can notice this same progression in the Yoga Nidra itself – first is body rotation, then breath awareness, and finally opposites and visualizations.
6. What is the point of counting backward (in breath awareness)?
Counting backward takes more attention and concentration than counting forward, so it helps to keep the mind more engaged in the practice.
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This newsletter is provided to you by the Atma Center, 2319 Lee Road, Cleveland Heights, Ohio. [216-371-9760 www.atmacenter.com] The Atma Center is one of three places authorized worldwide to offer advanced training in Satyananda Yoga through Yogic Studies and Teacher Training courses.