Yoga Nidra is an effective relaxation art in ancient yoga. Throughout the exercise, complete awareness is required and the body is relaxed and allowed to rest. But this kind of rest is fundamentally different from sleep in the ordinary sense. Because in correct practice, the practitioner may control it with consciousness and wake up from consciousness. For people who are too busy and lack sleep, yoga relaxation in about 15 minutes can restore energy. Practicing yoga nidra before going to bed to fall asleep naturally can fully improve the quality of sleep. In yoga classes, rest techniques are added between each movement and at the end of the class, which helps practitioners to recover physically and mentally. Basic introduction Chinese name: Yoga rest Foreign name: Yoga rest Benefits: Helps practitioners to achieve excessive recovery of body and spirit Definition: Introduction to the effective relaxation art in ancient yoga, practice timing, training methods, rest postures, (1) Supine Relaxation Kung Fu, (2) Prone Relaxation Kung Fu, (3) Baby Pose, Simple Induction Words, Benefits, Introduction Most people believe that relaxation is one of the keys to physical health and mental stability. If your body is not tense, you will be able to move easily and freely. In the long run, you will be better than others in terms of health, flexibility, and comfort. With a relaxed body, your mind will always be clearer, calmer, and more efficient. Unfortunately, many people never experience true relaxation. Relaxation is a feeling of peace and rest in a state of wakefulness, not sleep, drowsiness or drunkenness. Supine relaxation exercise is the best way to perform yoga relaxation. This is the most effective posture for complete mental and physical relaxation. Yoga Nidra performed in this pose provides quick relief from insomnia, heart ailments, high blood pressure and respiratory ailments. Relax muscles, nerves, bones and every cell in the body, relieve tension and stress, and radiate positive spirit and awareness throughout the body. Practice timing Yoga Nidra can be practiced: ·Practice during yoga postures (yoga massage method) ·Practice between yoga postures ·After yoga posture practice or individually practice ·Practice in conjunction with yoga breathing ·Practice in conjunction with yoga voice meditation Training methods There are two ways to train rest techniques, one is conducted under the leadership of a coach, and the other is self-induced by the practitioner himself. People must first go through this first step before they can do the second yoga rest technique, which is to induce themselves silently in their hearts. When practicing yoga nidra, you must avoid direct wind and the light should not be too strong. The surrounding environment should be relatively quiet, and violent noises should generally be avoided during practice. According to the practice of many yoga courses, the rest time after the course plus the completion of the exercises is only 10 to 15 minutes. Here, we provide you with rest spell-inducing words. Practitioners, classmates or family members can follow this induction, that is, read it out loud, and take turns to induce everyone to do yoga rest exercises. One person reads it, and the others lie on their backs and follow what he says. If there is not enough room to lie down, the practitioner can sit on a chair with a straight backrest (of course, the leader or facilitator will have to slightly modify the exercises). You can directly select the audio file of Cymbidium Yoga Nidra, which is very convenient and can be listened to at any time. After a period of time, when the practitioner has memorized the basic steps, he can do yoga nidra silently in his mind, whether he needs to rest during the day or before going to bed at night. Rest postures (1) Supine relaxation exercise Supine relaxation exercise is the most effective yoga rest posture. It is usually used at the end of a class, and can also be used to connect from sitting to supine movements. Practicing supine relaxation exercises before going to bed can improve the quality of sleep. It is also the most ideal sleeping position. Lie on your back with your back on the floor, and untie the hair accessories on your head so as not to affect the position of your neck. Retract your chin slightly and stretch the back of your neck close to the floor. Place your arms at your sides, palms facing up. The lumbosacral area is expanded, the hips are moved slightly outward, the thighs, knees and feet are slightly turned out, allowing the whole body to sink naturally. Close your eyes, relax your whole body, and breathe calmly and naturally. Benefits: The supine relaxation exercise is a very relaxing posture. It makes breathing slow and smooth, calms the nerves, calms the mind, restores the whole body's abilities, and creates a harmonious feeling in the body. Therefore, it is very beneficial for the treatment of insomnia, neurasthenia, body dysfunction and other phenomena.

Supine relaxation exercise is also a very suitable practice for patients with high blood pressure, heart disease and cancer. (2) Prone relaxation skill: Lie prone on the ground, stretch your arms upwards, and gently tilt your head to the side. Do not rest on your arms, but you can gently lean on the sides of your arms. The entire torso is relaxed, and the lower limbs can be placed in two ways: one is to put the feet together, then move the toes, turn the heels outward, and let the outside of the calf sink; the other is to spread the feet widely apart, with the heels facing inward. Point your toes outward, and sink your inner thighs, inner knees, and inner calves. When breathing, feel a slight squeezing sensation between your abdomen and the ground. When relaxing, turn your neck to the opposite side. Benefits The prone relaxation exercise also gives people a feeling of comprehensive rest. It stretches the shoulders and back, helps eliminate stiffness and stiffness in the neck, and treats stiff neck. People with hunched chests and lumbar spine problems are suitable to use this pose to relax. At the same time, research shows that people who lack psychological security prefer this relaxing posture. (3) Baby's pose: Baby's pose imitates the posture of the fetus in the womb. Kneel on the ground, put your arms on both sides of your body, sit on your heels with your hips back, lean forward, put your forehead on the ground, your arms are completely sunk by your sides, the backs of your hands touch the bottom, and your shoulders are completely lowered above the knees. Shen. If it is difficult for the buttocks to touch the heels, or the body has a strong feeling of leaning forward, you can extend the arms forward and sink; if the head cannot touch the ground due to excessive body fat, or there are serious eye diseases, use both hands Make a fist, place one fist on top of the other, and place your forehead on top of both fists. Pregnant women should spread their knees outward when practicing. Do not try this pose if you have varicose veins or serious knee problems. Benefits: It relaxes the entire spine, especially the waist, and quiets the nervous system, which is suitable for the recovery of the body during the practice of asanas. Simple induction words: It is best to lie on your back, otherwise sitting can also be done. With the palms of both hands facing upward, after lying down or sitting still, stop all body movements, close your eyes, and start doing yoga nidra. ·Pay attention to one breath and one breath, and make sure your breathing is even and slow. ·Every time you inhale, silently say "Oh Mum - Hare - O Mum" in your mind. With each exhalation, chant "Oum-Hare-Oum" audibly. Extend the sound to last as long as the exhalation. Feel the sound echoing on your lips, face, and neck—feel the peaceful, quiet sound spreading throughout your entire body. · Do this together several times. Inhale and recite silently, exhale and recite "Oh Mum - Hari - O Mum" out loud. ·Continue to recite "Oh Mom". Continue to chant "Oh Mom". ·Inhale and recite silently, exhale and recite "Oh Mom - Hare - Oh Mom" ??out loud. ·Inhale and recite silently, exhale and recite "Oh Mom - Hare - Oh Mom" ??out loud. ·Okay, when the facilitator talks about each part of the practitioner's body, the practitioner also silently mentions that part in his mind and feels that that part is relaxing. ·But don’t stay on a certain part, let your awareness loosen in each part and pay attention for a while. ·If the practitioner cannot catch up with the facilitator, don’t worry. Just pay attention to the next part he mentions. ·Start with both feet: the two big toes are relaxing. The rest of the toes on both feet are relaxed. The insteps, soles, ankles, and heels of both feet. The ankles are very loose, and the shins, calf muscles, knees, back of the knees (popliteal fossa), front thigh muscles, back thigh muscles, pelvic area, buttocks, abdominal area, entire stomach area, liver, kidneys, Ribs, heart. Feel your heart relaxing and your heartbeat slowing down. The chest is relaxing. Shoulders, upper arms, elbows, forearms, wrists, hands, both thumbs, all fingers of both hands. ·Pay attention to your back and feel your back relaxing and resting. ·The back of the head, the sides of the head, and the top of the head. The scalp is relaxing. Forehead, eyebrows, eyelids, eyeballs, both cheeks, cheekbones, nose, upper lip, lower lip, teeth, tongue, upper lip, lower lip, chin, facial muscles, both ears, both sides of the neck, front of the neck, neck the back. ·A feeling of relaxation spreads throughout the entire spine from top to bottom. Pay great attention to your spine and feel it relaxing. ·Be aware that your whole body feels relaxed. ·After the body is relaxed. It started to feel heavy in the pine, a very heavy feeling. Pay attention to those parts of your body that are in contact with the ground: your heels, your calves, the backs of your thighs, your hips, your back, your shoulders, your arms, your hands, and the back of your head. ·Start with both feet again. Focus on your feet.

The two big toes are becoming very heavy, as are all the other toes, the insteps of both feet, the soles of both feet, both ankles, heels, both ankles, both shins, calf muscles, knees, and dorsal fossae of the knees (popliteal fossae). , front thigh muscles, back thigh muscles, pelvic area, buttocks, abdominal area, stomach area, liver, kidneys, ribs, heart, chest, shoulders, two upper arms, two elbows, forearms, wrists, both hands, two large Thumb, all fingers. ·Pay close attention to your back against the ground. It felt very, very heavy. The back of the head, the sides of the head, the top of the head. The whole head was relaxed and felt very heavy. Scalp, forehead, eyebrows, eyelids, very heavy. Two eyeballs, both sides of the cheeks, cheekbones, nose, upper lip, lower lip, teeth, tongue, upper lip, lower lip, chin, facial muscles, ears, both sides of the neck, the front of the neck, and the back of the neck. ·The whole spine, the whole spine feels very heavy, very heavy. Be very relaxed. ·Pay attention to the whole body, from head to toe, from head to toe. I felt that my whole body was almost sinking to the ground. ·When the facilitator mentions each part of the practitioner's body again, the practitioner feels that it becomes very light, lighter than a feather. ·Start with your feet: the two big toes, all the other toes of both feet, the insteps, soles, ankles, and heels of both feet, all as light as feathers. Ankles, shins, calf muscles, knees, knee joints (popliteal fossa), front thigh muscles, back thigh muscles, pelvic area, buttocks, abdominal area, stomach area, liver, kidneys, ribs, heart, chest, shoulders Head, upper arms, elbows, forearms, wrists, hands, thumbs, all fingers. ·Notice that the back is so light that it almost floats off the ground. The back of the head is lighter than a feather. Both sides of the head, top of the head, entire skull, scalp, forehead, eyebrows, eyelids, eyeballs, cheeks, cheekbones, nose, upper lip, lower lip, teeth, tongue, upper lip, lower lip, chin, facial muscles, ears, neck Side, front of neck, back of neck, spine. My whole body from head to toe felt lighter than a feather. ·I feel that my whole body is full of vitality and energy from head to toe. It's lighter than a feather. It literally almost floated off the ground. ·At this time, the practitioner is still awake and not dozing off. ·The facilitator will talk about some words and pictures, and the practitioners will have to look at those pictures in their minds. Move from one picture to another without stopping at any past picture. · The practitioner is still awake when looking at the pictures. ·The practitioner maintains a high degree of awareness of the lying body. ·When your body is completely relaxed, you will feel that your entire body is filled with energy. The practitioner's whole body from head to toe is filled with energy, all strength has been restored, and the practitioner is full of energy again. ·The practitioner begins to pay attention to breathing. Every time you take a breath, mentally say to yourself, "Oh Mum - Hari - O Mum". Every time you exhale, mentally say to yourself, "Oh Mom - Hare - Oh Mom". Don't say it out loud, just say it silently in your mind. With each exhalation, recite in your mind "Om-Hare-Om". · Maintain a high level of awareness of the entire body. Start wiggling your fingers and toes. ·Close your eyes and gradually turn to lie on your side. Slowly turn to your side. ·When the body and mind are completely rested, the yoga nidra practice is completed. ·Sit up gradually, keeping your heels closed. ·Then slowly open your eyes. ·The yoga nidra exercise is completed. Just focus all your attention on the subsequent yoga voice--"Oh Mum-Hari-Oh Mum"---"Hari Poni Tagore" Benefits·Enhance perception·Promote immune system function·Relieve stress and nervous tension·Helps increase flexibility and coordination·Restore physical strength and overall health·Cure insomnia