#5 minute yoga nidra script

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Master Yoga Nidra: Online 50-Hour Teacher Training Journey

Become A Certified Yoga Nidra Teacher

PROGRAM OVERVIEW

Enhance your Yoga Nidra practice and deepen your understanding at a profound level through teachings from master teachers. Delve deeper into the wisdom of Yoga Nidra and learn to share it with others.

Enroll in our online Yoga Nidra Teacher Training program to become a certified and confident instructor. Our 50-hour course covers everything you need to deepen your practice and teach Yoga Nidra effectively. Learn various Yoga Nidra techniques suitable for different skill levels and understand how Yoga Nidra impacts your mind and body. Benefit from the expertise of our specialist teacher. Upon completion, you'll receive a certificate enabling you to teach Yoga Nidra globally.

Rishikul Yogshala Online Training began to meet the needs of people who couldn't attend our Yoga Nidra retreats. Initially, there were doubts about learning Yoga Nidra online, but we were amazed by the response. Within six months, over a thousand students had signed up. Positive feedback and five-star reviews boosted our confidence. We listened to our students' suggestions and improved the online course to make it more user-friendly and valuable.

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[mindfullofyoga]

I AM Yoga Nidra Full Certification Training with Kamini Desai at Svaha Yoga

Author, Yoga Nidra: The Art of Transformational Sleep, Founder & Director I AM Education

Yoga Nidra Immersion & Certification Live at the studio withKamini Desai Yoga Nidra I: Immersion May 5-8€699 including manualYoga Nidra II: Certification May 12-15 €1335 Euros complete training ( Yoga Nidra I & II)  includes 2 manuals and yoga nidra cards

Part I (Immersion): May 5-8, 2022

Part II (Certification): May 12-15, 2022

1335 Euros Full training (Part I and II)

699 Euros: (Part I/Immersion Only)

*Both parts required if seeking certification. All hours count towards certification.

SIGN UP: INFO@SVAHAYOGA.COM

Details

Where:

This course will be offered live at Svaha Yoga in one of our studio’s in Amsterdam 

When:

8.30am-12.30h & 13.30-17.30h daily, Sunday until 15h 

Homework for Certification: (9 hours towards certification)

View instruction video (45 mins)

4 Yoga Nidra self-evaluations (record yourself 2X,  guide a person 2X)

Put together Yoga Nidra card sequence

Prepare for final exam

Certification Hours:

61 classroom hours, 9 homework hours. Certification 70 hours. Yoga Alliance Approved

Full Certification Includes:

Two manuals

1 set of Yoga Nidra cards

Immersion Only Includes:

One manual

Description:

Rewrite Your Life Sleeping &  Reshape Your Destiny

I AM Yoga NidraTM is an ancient sleep-based meditation technique that has the power to take you to the innermost, deepest levels of relaxation where you can be permeated by profound stillness and peace of mind. A forty five minute Yoga Nidra is said to be as restorative as three hours of sleep.

The practice not only benefits sleep problems, depression, anxiety, trauma, burnout, brain fog and other stress symptoms, it is also said to unlock higher centers of awareness and give us access to the core of our consciousness – the place where lasting shifts can occur.  

This course has two parts. In Part I immersion we dive deeply into the philosophy and practice of Yoga Nidra including:

In-depth instructions on how to practice Yoga Nidra

How to understand and handle common Yoga Nidra experiences

Yogic teachings on: the nature of the Self, Turiya, Koshas, Karma, Samskaras and Sankalpa.

Understand what is happening in the brainwaves during Yoga Nidra

Guided instruction & experiences to develop your own intention

Discover the structure of an I AM Yoga Nidra and how it works

Practice powerful Yoga Nidra transmission with a Yoga Nidra script

Includes guided Yoga Nidra two times per day

Rest, Restore and Rejuvenate the body in your own self care and self-development program. This first part may be taken on its own for those who do not want to go on to certification at this time.

In part II of Certification we go more deeply into science, practical applications and how research is verifying what Yogis have been saying for thousands of years:

Understand what is happening in the brain during Yoga Nidra

Learn how Yoga Nidra can be used to alleviate symptoms of Stress, PTSD, addiction, depression, insomnia and anxiety

Discover cutting edge research on Yoga Nidra and meditation

Receive your own Yoga Nidra card deck

Learn how to create and tailor Yoga Nidra experiences for various needs

Leave with a map for life, the skills to move your life in the direction you want to go and the ability to help others do the same.

“This is the BEST training I have taken anywhere, ever.” -G. Tibson

“This course should be required for every human. I am forever a better person.” - Karen

An exceptional learning experience - Ashley

I came in with a traumatic brain injury and am amazed at the changes I noticed in just a short time. Yoga Nidra works! - -Kristen

I looked around for the best Yoga Nidra training I could find and found this one. But even still, it exceeded my expectations. - Georgiann

[lean-learnings]

Dr. Andrew Huberman on Yoga Nidra

“you know i think that the go-getters get it wrong no pun intended where getting after it and being hard driving is really important but you know we've all seen examples this i've seen a number of these in silicon valley friends that did very well in tech get to the point where they reach that finish line and then they don't have a whole lot or a whole lot of people to share that with and they end up very isolated and depressed and they go through this whole cycle of trying to find themselves and um you need to balance serotonin and dopamine maybe across the day maybe across the week you know i think in religious practices um all religions really there's a kind of sabbath there's a rest period you know for many many or i think all of them um that makes sense because there needs to be a renewal whether or not people have a religious practice or not there needs to be a renewal recovery a recovery to recover the immune system you can't drive the immune system all week all week all week you need to recover this is why i love sports analogies because there's uh a pre-season there's a season there's a postseason where you're really in high stress and emotion and then there's a postseason yeah it's an off season right for a reason you can't be in season ten years so what do you do every day to get more serotonin sleeping an adequate amount is key the the practice that served me the best has not been a meditative practice there are two practices one is called yoga nidra which is doesn't involve any movement you just it literally means yoga sleep this was introduced to me about five years ago just laying on your back you listen to a script there are a lot of scripts on youtube and it teaches you to there's some breathing involved but it's really a body scan you learn to go into deep relaxers i do this once or twice a day if i wake up and i haven't had enough sleep i do it first thing 5-10 minutes uh there's a 20-minute script i like there is a 10-minute script that's out there too i can give you the links to these if people are interested in them i have no affiliation with any yoga nidra businesses but i love what the practice because i feel like i recover the sleep i didn't get i then feel really alert in the afternoon if i'm feeling tired i'll do yoga ninja it also involves some intentions which has a kind of pseudo hip self hypnosis component and i have a colleague david spiegel in the department of psychiatry who does clinical hypnosis and these intentions that we do in states of deep relaxation are known to have positive effects on thinking in action they are in pain mitigation and even breast cancer outcomes david's work has shown that so we're not saying stage hypnosis with like a pendant we're talking self-hypnosis self-hypnosis or medical hypnosis it's like you said deliberate thought as opposed to reactive thought right and you're in going you're teaching your body and brain to go into deep relaxation deliberately you're doing it and that's i think a power you're saying okay relax lay down relax your body relax your face calm you know breathe slower you're telling yourself to do it you're using the body to control the mind that's again and you're deliberately turning your thoughts off most people can't do that and so for me yoga nidra has been a absolute amplifier accelerator whatever you want to call it on my career in life and well-being it also gets you better at falling asleep because one of the reasons why people have trouble falling asleep is they can't turn their thoughts off so you're training your nervous system how to do this i should say because it sounds a little bit out there in the um kind of new ag space there are several studies imaging studies positron emission tomography studies and others looking at yogananda specifically this wasn't worked on by my lab although we are exploring it in my lab as a tool for stress mitigation anxiety mitigation but these studies show that 30 minutes i believe it was of yoga nidra resets the levels of dopamine in an area of the brain called the basal ganglia which prepares the brain and body for action so these deep relaxation states even if we're wide awake still allow the nervous system to reset so that it can get back into action so for the go-getters if you're really if you want to have a long career you want to high-perform your whole career you want to have tools that allow you to reset that dopamine level because that is accomplished that has a huge effect excuse me on buffering adrenaline as we said earlier but in addition to that serotonin is what resets the dopamine pathway so now there's sort of what we're seeing is kind of a logic to it you need to alt you need to alternate rest and effort you need to reward effort you need to understand with rest with rest so there's yoga nidra and i would say the best time to do is first thing in the morning before you go sleep at night or any time of day in other words i believe everyone should have some deep relaxation process that's deliberate that doesn't involve ingesting anything you know not food or wine for some people you know a drink is fine i'm i'm focused on behavioral tools you know supplements and drugs have their place and you know so they're clinically depressed people that need a boost in dopamine or need to boost in serotonin and i'm i think even though drugs like prozac get a bad rap those drugs have also saved millions of lives there's just an appropriate dose and context and some people shouldn't take”

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New Post has been published on https://fitnesshealthyoga.com/yoga-and-sleep-top-yoga-teachers-share-their-sleep-secrets/

Yoga and Sleep: Top Yoga Teachers Share Their Sleep Secrets

10 yoga teachers share their personal night-time routine to help you get a good night’s sleep. 

Keep your bedroom cool and dark. Aim to go to sleep at the same time every night. Don’t sleep with a TV playing in the background. While these tips are great, you’ve likely heard ‘em a million times before and have tried all of them—and you’re still not getting the shut-eye you need.

Setting up a well-planned nighttime ritual to prepare your mind and body for sleep can help you get high-quality rest, which is important for everything from weight control to controlling blood sugar to keeping you in a good mood. So, who better to ask about bedtime routines than yoga teachers? Calming and centering techniques are their areas of expertise, plus many of them teach early-morning classes, which makes regular sleep schedules extra-important.

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See also This Yoga Nidra Video Will Help You Fall Asleep in 5 Minutes or Less Tonight

Here, 10 yoga teachers share with us their exact night-time routine that helps them get high-quality sleep.

1. Wind down with lavender, an immunity shot, and Legs-Up-The-Wall Pose

Brittanee Greenhaw, yoga instructor at Rancho Valencia Resort & Spa in San Diego, California, takes self-care seriously at night. Her multi-sensory wind-down rituals start with an immunity shot. She uses fresh-pressed ginger root, 10 drops of grapefruit seed extract, 3 drops of oregano, and dilutes the mixture with coconut water. She also likes to have Yo-Yo Ma Cello music playing in the background, but switches to classical music closer to bedtime. Some of her other go-to rituals: Showering using a lavender body scrub, using a jade roller to reduce inflammation of the face and lymph nodes, applying a magnesium body cream, and massaging lavender oil into the arches of her feet and then putting on cozy socks to increase the absorption and keep her feet warm. Right before bed, she stays in Legs-Up-The-Wall Pose for 11 minutes (it’s a balancing number, she says!), turns off the lights, puts an eye mask on, and drifts off to sleep.

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2. Calming yoga flow, a bedtime tonic and journaling gratitude

Prior to bed, CorePower Yoga’s Master Trainer Emily Schmookler moves through a calming yoga flow. Here’s her sequence: Standing forward fold, squat and curl, toe stretch, crescent moon into half splits, table top with a couple cat-cows, child’s pose, and seated forward fold. Then, she rolls onto her back and does some gentle twists and movements to stretch her hips. She also drinks a night-time tonic to unwind. It includes Life Spa’s Ojas Milk, 1/4 teaspoon of ghee, 1/2 teaspoon of honey, and Four Sigmatic Reishi Mushroom Elixir. “This tonic is an Ayurvedic rejuvenate and aids in nourishing your depleted energy, calms your nervous system and helps to rebuild your immune system,” Schmookler says. Her night-time routine also includes writing down three things she was grateful for during the day.

See also YJ Tried It: 30 Days of Guided Sleep Meditation

3. Soak in an Epsom salt bath

Teri Wilkinson, yoga instructor, Ko’a Kea Resort & Spa in Kauai, Hawaii says she takes a 10 to 15 minute hot bath before bed. “I put in 1 cup of Epsom salt and 1 cup of baking soda to allow my muscles to relax and loosen up, my body to detox, and to clear my mind from my day.” She then drinks a cup of Celestial Seasonings’ Sleepytime extra. The valerian root in the tea, she says, helps her sleep deeply for about seven hours.

4. Do restorative yoga stretches and listen to melodic tunes from around the world

Each night before bed, Kirkland Shave, program director at Mountain Trek Fitness Retreat and Health Spa, and a certified yoga instructor, does 15 minutes of restorative yoga stretches. He finishes his stretching session with a short Chi Kung energy circulation practice, and makes some prayers of gratitude. “After, I turn my phone onto airplane mode, put in my noise-cancelling earbuds, tune into some melodic East Indian ragas, or Japanese Koto and Shakuhachi music, and lay atop a few spikey balls in bed, placing them along my neck and back,” he says. The balls place isolated pressure on imbalanced connective tissues to increase circulation, and also reduce muscle fatigue and soreness, he says.

See also This 6-Minute Sound Bath Is About to Change Your Day for the Better

5. Use an old-school alarm clock

Since Lauren Larry, a yoga teacher in Manhattan, Kansas, teaches 5 a.m. classes, she makes sure she’s in bed early and doesn’t get disrupted. “I banish tech from my sleeping space,” she says. In fact, she even relies on an old-school alarm clock. Without tech in the bedroom, Larry says, she doesn’t get caught up in the news or a tweet storm.

6. Stone diffusers, tea, and p.m. poses

Carolena Coley makes Bedtime Tea by Yogi and sets up her Vitruvi stone diffusers with a lavender and sandalwood essential oil blend before bed. “As I am drinking my tea, I practice mindfulness with my senses for grounding; what I can feel, hear, see, smell and taste,” says Coley, Yoga in the Vineyard instructor at Spa Terra at The Meritage Resort and Spa in Napa Valley, California. “Then, I take a few minutes to acknowledge my day with my gratitude practice.” In addition to Legs-Up-The-Wall Pose, she also does a Reclining Bound Angle Pose, and stays in this pose for five minutes, placing one hand on her heart and one hand on her belly. “I connect with my heartbeat and my breath, breathing in and out for a count of eight,” Coley says.

See also Try This Calming Meditation the Next Time You Need a Detox

7. Have a go-to song for bedtime

Remember nursery rhymes? It’s good, too, to have some soothing melodies that signal bedtime when you’re an adult. Kelly Clifton Turner, yoga instructor and Director of Education for YogaSix, often does 5 to 10 minutes of Legs-Up-The-Wall before bed. She also listens to a favorite song. (“Soul Lotion,” by Cadet de’l’espace, and “Cease To Know,” by Eluvium are currently in rotation). “There is an almost Pavlovian response when I hear those songs,” she says.”I settle right down.” If thoughts enter her mind while she’s relaxing (i.e. “What time is my first meeting?”) she thinks to herself: “This isn’t the time to spend on that.”

8. Mediate and make a to-do list

“I set a meditation cushion on my practice mat, close my eyes and face east in my studio and take the time to meditate, reflecting and reviewing my day,” says Karen Newton, a yoga teacher at Sage Yoga Studio, which is the on-site studio of Prairie Guest House in Fishers, Indiana. During her meditation, she plays relaxing music. “After my 30-minute meditation, I will write out my to-do list for the following day,” Newton says. Knowing she has an agenda for the next day brings about calmness.

See also These 5 Yoga Poses Will Make You a Morning Person

9. Count your breath

Some nights, no matter what you try, it’s hard to fall asleep. When that happens, try this technique, courtesy of Jennifer Reis, a teacher at Kripalu Center for Yoga and Health.

● Lie down, get comfortable, and close your eyes.

● Become aware of your breathing.

● Slowly count the exhalations backward, starting with 10. Keep your focus solely on the breath.

● If you lose track while counting, begin again with 10.

See also This Energizing Matcha Lime Smoothie Will Help You Wake Up Without the Caffeine Spike

10. Enjoy a sound bath and a book

Love relaxing with music at night? Spotify has a “sound bath” playlist, points out Erin Motz, the co-founder of Bad Yogi, which offers online yoga classes. In addition to listening to the calming sounds, Motz also likes to read before bed, but she makes sure it’s light reading and not too riveting. She also practices 8-4-8 breathing to calm down the central nervous system and prep the body for sleep. Some of her go-to p.m. poses: Legs-Up-The-Wall Pose, Supine Twists, and Pigeon Pose.

So, will you be incorporating any of these techniques into your own sleep routine?

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New Post has been published on https://fitnesshealthyoga.com/a-yin-sequence-to-find-space-during-the-holidays/

A Yin Sequence to Find Space During the Holidays

The holiday season is heralded as the most wonderful time of the year, and there certainly is a whimsical and romantic quality to it all. Along with the celebration, however, comes the inevitable stresses of family, travel, the closing of a year, and the anticipation of another one. If you wake up a little less merry and a little more Grinch, you are not alone. More than that, you have the capacity to support yourself through practice as a way to come back to balance.


Sara Phelan, a yoga teacher and spiritual seeker who lives, loves, and teaches in Hawaii, has a few pointers on how to come back to balance, ground, and connection during these winter months.

Learn from Sara directly at Wanderlust O’ahu this winter! Better yet, learn from her in O’ahu and then continue your journey with the Wanderlust Passport—your ticket to any and all Wanderlust events worldwide in 2019. To join us on the North Shore, click here. To join the global mindful movement, click here. See you on the road!

Sara, who began her yoga journey in India at the age of three, says the first step is to get still. “It is often the last thing I want to do, and that is when I know I need it the most,” she says. From the simple yet profound act of taking a pause, closing the eyes, getting out of the business of the everyday hustle, one can then choose mindfully which restorative practices feel most resonate. For Sara, yoga nidra, journaling, and meditation are go-to medicines in times of duress.

Yoga asana can be a powerful support in regaining a sense of equanimity and calm. Sara recommends choosing postures that slow us down and open up the body through slightly longer holds. Do not rush the practice, she advises, because “when we take the time to slow down, we come back to the quiet within our own hearts. The heart is always there waiting to guide us back home.”

Try Sara’s 30 minute yin yoga sequence designed to help rediscover the stillness within. This practice serves as a recharge, allowing us to reenter our busy lives fueled by a remembrance of our own inner power.

Slow Flow to Release and Let Go

Begin in wide kneed Child’s Pose.

Rest here for 20–25 breaths.

Breathe deep while softening and letting the body relax with each exhale.

Coming to hands and knees take 5 rounds of gentle Cat-Cow.

Lengthen and follow each inhale and exhale.

Go as slow as you can.

Close the eyes.

Puppy Pose for 6–8 slow and deep breaths.

Thread the needle.

Take 15 breaths each side.

Come back to hands and knees.

Deep Crescent Lunge on each side, with back knee down on the mat.

Hold for 10 breaths minute on each leg.

Back to Child’s Pose.

Breathe and relax slightly deeper for 5 deep breaths.

Half Pigeon Pose on each side.

Hold for 25 breaths each leg, thereby deepening your experience with yin yoga.

Make any necessary adjustments so that you feel fully supported.

If you feel any pain or strain please make any adjustments to find stillness again.

If pigeon does not work for you, take figure four on your back.

Come to hands and knees and then sit on your seat.

Cool-Down

Find butterfly pose for 20–30 breaths.

Janushirasana for 20 breaths each side.

Roll down onto the back and take Happy Baby for 5 breaths.

Supine Spinal Twist 10 breaths each side.

10-minutes Savasana.

After this practice, focus on the clarity and calm you’ve created. If you can wait to jump back in to work or your next task after this practice, take a few moments to journal about what you want to create this year and what you are going to say “no” to moving forward. Welcome in what you desire and choose to say no to unnecessary obligations and stress so that you can continue to move and grow from a place of more ease, or a place of more play.

Whether you are celebrating the season, avoiding it entirely, anywhere in between, take Sara’s advice and slow down. Spend some time with you, in nature if it is available, so that you can reconnect to what matters.

—

Erin Ward is a freelance writer, yoga teacher, and instructor at Wanderlust Hollywood.

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New Post has been published on https://fitnesshealthyoga.com/can-i-do-yoga-if-im-not-flexible/

Can I do yoga if I’m not flexible?

From the outside looking in, yoga can seem pretty intimidating. If you’re practicing in a yoga studio surrounded by people standing on their heads or balancing on one leg is enough to leave many feeling like the practice isn’t for them—and that’s especially true if someone’s not flexible. Yoga Journal Cover Model Rosie Acosta can relate. Watch here as she explains how she put aside all of her expectations about the physical practice when she first found yoga, so that she could understand the ancient practice on a deeper level. 

See also This Yoga Nidra Video with Rosie Acosta Will Help You Fall Asleep in 5 Minutes or Less Tonight 

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