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Yoga nidra, also known as ‘yogic sleep’, is a simplified form of an ancient tantric relaxation technique. The most general description of the practice is that it combines guided mental imagery with a specific yoga posture called Shavasana (or “corpse pose”). The goal of yoga nidra is to promote a profound state of relaxation, which differs from sleep inasmuch as there is still an awareness of one’s surroundings.

Yoga Nidra, also known as ‘Yogic Sleep’, is a simplified form of an ancient tantric relaxation technique. The most general description of the practice is that it combines guided mental imagery with a specific yoga posture called Shavasana or the 'corpse pose'. The goal of Yoga Nidra is to promote a profound state of relaxation, which differs from sleep in as much as there is still an awareness of one’s surroundings.

The calm inner stillness induced by yoga nidra is claimed by practitioners to be an effective stress management tool as well as a means for attaining greater receptivity to personal resolutions. These resolutions can range from the goal of achieving self-transformation, enhancing creativity, or improving one’s learning ability. Additionally, yoga nidra is claimed to promote beneficial changes in physiological and mental health.

The calm inner stillness induced by Yoga Nidra is claimed by practitioners to be an effective stress management tool as well as a means for attaining greater receptivity to personal resolutions. These resolutions can range from the goal of achieving self-transformation, enhancing creativity, or improving one’s learning ability. Additionally, Yoga Nidra is claimed to promote beneficial changes in physiological and mental health.

Clinical studies have shown that yoga nidra meditation is associated with positive physiological changes, including improvements in several hematological variables, red blood cell counts, blood glucose levels, and hormonal status. Two neuroimaging studies have shown that yoga nidra produces changes in endogenous dopamine release and cerebral blood flow, a further confirmation that its effects on the CNS are objectively measurable. The practice has also been shown to reduce psychometrically measured indices of mild depression and anxiety, although these benefits were not shown in an experimental study to extend to severe depression or severe anxiety.

Clinical studies have shown that Yoga Nidra meditation is associated with positive physiological changes, including improvements in several hematological variables, red blood cell counts, blood glucose levels, and hormonal status. Two neuroimaging studies have shown that Yoga Nidra produces changes in endogenous dopamine release and cerebral blood flow, a further confirmation that its effects on the Central Nervous System are objectively measurable. The practice has also been shown to reduce psychometrically measured indices of mild depression and anxiety, although these benefits were not shown in an experimental study to extend to severe depression or severe anxiety.<ref name=":0">Pandi-Perumal, Seithikurippu R. & Spence, & others (2022), [https://www.researchgate.net/publication/359730732_The_Origin_and_Clinical_Relevance_of_Yoga_Nidra The Origin and Clinical Relevance of Yoga Nidra], Sleep and Vigilance. 6. 10.1007/s41782-022-00202-7. </ref>

== परिचयः ॥ Introduction ==

== परिचयः ॥ Introduction ==

It has been suggested that the various techniques of yoga often produce a number of both physical and mental changes referred to as the relaxation response. One such technique is Yoga Nidra meaning ‘yogic sleep', ‘psychic sleep’, or 'sleeping consciously'. It  is a meditative procedure whose goal is to transform the mind and body.

It has been suggested that the various techniques of yoga often produce a number of both physical and mental changes referred to as the relaxation response. One such technique is Yoga Nidra meaning ‘yogic sleep', ‘psychic sleep’, or 'sleeping consciously'. It  is a meditative procedure whose goal is to transform the mind and body.

The name 'yoga nidra' is derived from two Sanskrit words: 'yoga,' which means union, and 'nidra,' which means sleep.  

The name 'Yoga Nidra' is derived from two Sanskrit words: 'Yoga,' which means union, and 'Nidra,' which means sleep.  

Acharya Sankara (Adi Shankaracharya) wrote in his text Yoga Taravali in the eighth century that

Adi Shankaracharya wrote in his text Yoga Taravali that<ref name=":0" /><blockquote>विच्छिन्नसंकल्पविकल्पमूले निःशेषनिर्मूलितकर्मजाले | निरन्तराभ्यासनितान्तभद्रा सा जृम्भते योगिनि योगनिद्रा ||२५||<ref name=":1">Ram Shankar Bhattacharya (1987), [https://archive.org/details/yogataravalishankracharyaramshankarbhattacharya..............._202003_802_M/page/n41/mode/1up?view=theater Yogataravali], Varanasi: Bharatiya Vidya Prakasan</ref>

“vicchinna saṅkalpavikalpamūle niḥśeṣanirmūlita karmajāle |

vicchinnasaṁkalpavikalpamūle niḥśeṣanirmūlitakarmajāle | nirantarābhyāsanitāntabhadrā sā jr̥mbhate yogini yoganidrā ||25||</blockquote>Meaning: When the ego has become quiescent, i.e., when the messages between the perceptions of the senses are no longer being registered in the mind, and when the feeling of personal identity has slipped away, this is when the quieting process of Yoga Nidra starts.

nirantarābhyāsanitānta bhadrāsā jṛmbhate yogini yoganidrā || 25

Further more it says,<ref name=":0" /> <blockquote>विश्रान्तिमासाद्य तुरीयतत्त्वे विश्वाद्यवस्थात्रितयोपरिस्थे | संविन्मयीं कामपि सर्वकालं निद्रां सखे निविशनिर्विकल्पाम् ||२६||<ref name=":1" />

Meaning: When the ego has become quiescent, i.e., when the messages between the perceptions of the senses are no longer being registered in the mind, and when the feeling of personal identity has slipped away, this is when the quieting process of yoga nidra starts.

viśrāntimāsādya turīyatattve viśvādyavasthātritayoparisthe | saṁvinmayīṁ kāmapi sarvakālaṁ nidrāṁ sakhe niviśanirvikalpām ||26|| </blockquote>Meaning: O friend, getting convinced of and getting established in the state of turiya — which is beyond the three states of vishva, waking; taijasa, dreaming; and prajna, deep sleep — constantly experience the bliss of Yoga Nidra that is full of consciousness, free from doubts, and inexplicable.

Further more it says,  

The ancient Vijnana Bhairava, a major source document for yoga, describes roughly 112 types of yogic meditation practises. Of these, Yoga Nidra is defined as<ref name=":0" /><blockquote>अनागतायां निद्रायां प्रणष्टे बाह्य गोचारे | सावस्था मनसा गम्या परा देवी प्रकाशते ||७५||<ref>Jaideva Singh (1979), [https://ia802908.us.archive.org/35/items/VijnanaBhairavaOrDivineConsciousnessJaidevaSingh/Vijnana%20Bhairava%20Or%20Divine%20Consciousness%20-%20Jaideva%20Singh.pdf Vijnanabhairava or Divine Consciousness], Delhi: Motilal Banarsidass.</ref>

viśrāntimāsādya turīyatalpe viśvādyavasthātritayoparisthe |

anāgatāyāṁ nidrāyāṁ praṇaṣṭe bāhya gocāre | sāvasthā manasā gamyā parā devī prakāśate ||75||</blockquote>Meaning: When sleep has not yet fully appeared, i.e., when one is about to fall asleep, and all the external objects (though present) have faded out of sight, then the state (between sleep and waking) is one in which one should concentrate. In that state, the Supreme Goddess will reveal Herself.<ref name=":0" />

 

 

 

 

 

Sāvastha manasā gamyā parā devī prakāsate || 75

 

Meaning: “When sleep has not yet fully appeared, i.e., when one is about to fall asleep, and all the external objects (though present) have faded out of sight, then the state (between sleep and waking) is one in which one should concentrate. In that state, the Supreme Goddess will reveal Herself”.

In the epic Mahabharata [5], Lord Krishna is related with Yoga Nidra  

In the epic Mahabharata [5], Lord Krishna is related with Yoga Nidra  

== Scientific Studies on Yoga Nidra ==

== Scientific Studies on Yoga Nidra ==

Scientific studies have investigated the effects of the Yoga Nidra practice on numerous neurological, neurocognitive, and psychological disorders, as well as its systemic physical effects.

Scientific studies have investigated the effects of the Yoga Nidra practice on numerous neurological, neurocognitive, and psychological disorders, as well as its systemic physical effects. The latter have included pain responses, cardiovascular effects, inflammatory conditions, immune system effects, diabetes, and long-term degenerative diseases.

 

 

 

 

 

 

 

 

 

Yoga nidra, also known as yogic or psychic slumber, is a state of consciousness (awareness) that occurs between waking and sleeping, similar to the “going-to-sleep” stage (hypnagogia), and is usually brought on by an active guided meditation technique. Yoga Nidra is a type of profound relaxation method (the deepest form of all meditations) that is usually performed while lying down in a supine position and consists of a series of perceptual exercises such as focusing on the breath or specific regions of the body. The practitioner follows directions for numerous types of activities without becoming distracted while remaining completely awake and concentrated. Although practitioners appear to be sleeping, their consciousness is operating at a higher degree of awareness. Thus, yoga nidra is a form of Pratyahara (withdrawal of the senses), which entails gradually dissociating and dis-identify oneself emotionally from one's body and mind. It corresponds to the higher levels of Raja Yoga.

Ref: https://www.researchgate.net/publication/359730732_The_Origin_and_Clinical_Relevance_of_Yoga_Nidra

Ref: https://www.researchgate.net/publication/359730732_The_Origin_and_Clinical_Relevance_of_Yoga_Nidra