HOW TO DO YOGA IN SHORT PRACTICES !

                            THE ALTERNATIVE PRACTICES 

                                      OF YOGA NIDRA 

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                            THE PRACTICE OF YOGA NIDRA CAN ALSO BE ADAPTED FOR USE AS A SHORT RELAXATION IN THE WORKPLACE OR AS A PRELUDE TO SLEEP.

                  INTERLUDE AT WORK

•                            FOR THE PURPOSE OF RELAXATION, THE ESSENTIAL ELEMENTS OF THIS FORM OF YOGA NIDRA ARE ROTATION OF CONSCIOUSNESS AND COUNTING OF BREATHS. THESE ELEMENTS CAN BE EASILY ADAPTED TO ALLOW FOR PRACTICE IN THE WORKSPLACE OR AT HOME, IF A SHORT BREAK OF FIVE TO TWENTY MINUTES PRESENTS ITSELF.

•                        ADDITIONAL FLEXIBILITY IS PROVIDED BY THE BREATHING PRACTICE, FROM WHICH ANY NUMBER OR COMBINATION OF THE FOUR PARTS CAN BE CHOSEN AS REQUIRED. THE FOLLOWING IS AN EXAMPLE OF A PRACTICE SUITABLE FOR THE OFFICE OR HOME OR WHEREVER SOME PRIVACY CAN BE OBTAINED.

                                 HOW TO DO ?

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1. LOCK THE DOOR, SWITCH OFF THE LIGHT AND DRAW THE CURTAINS OR BLINDS. MAKE A MENTAL NOTE OF HOW SOON YOU WANT THE PRACTICE TO FINISH.
2.  LIE DOWN ON THE FLOOR OR A COUCH AND CLOSE YOUR EYES.
3.  COMMENCE RELAXING THE BODY BY LYING QUIETLY IN THE SHAVASANA POSITION FOR A SHORT TIME.
4.  LET YOUR MIND WANDER AROUND THE ENVIRONMENT LISTENING TO SOUNDS REACHING YOU FROM OUTSIDE, DON'T ANALYZE OR INTELLECTUALIZE THESE SOUNDS, JUST BECOME AWARE OF THEM AS SOMETHING EXTERNAL.
5.  BRING YOUR ATTENTION TO THE BODY, TAKE A DEEP BREATH AND AS YOU BREATHE OUT FEEL YOURSELF LETTING GO.
6.  FOCUS YOUR MIND ON THE MEETING POINTS BETWEEN YOUR BODY AND THE FLOOR AND DEVELOP THIS FEELING FOR A COUPLE OF MINUTES.
7.  THEN ROTATE YOUR CONSCIOUSNESS QUICKLY AROUND THE BODY STARTING WITH THE RIGHT THUMB AND MOVING IN THE SAME FASHION DESCRIBED IN THE PRACTICE (RIGHT SIDE, LEFT, BACK, FRONT, AND MAJOR PARTS).
8.  BECOME AWARE OF YOUR NATURAL BREATH. FOCUS YOUR ATTENTION ON THE BREATH AS IT MOVES IN AND OUT OF THE NOSTRILS (OR FOCUS ON THE THROAT, CHEST OR NAVELS AS DESIRED.)
9.  MAINTAIN YOUR AWARENESS OF THIS FOR SOME TIME. COUNT THE BREATHS BACKWARDS FROM 11 TO 1 (OR 27 TO 1 IF THERE IS TIME).
10.  STOP COUNTING AND TAKE A LONG, DEEP BREATH. LIE QUIETLY FOR A FEW MOMENTS AND STRETCH YOURSELF SLOWLY. OPEN YOUR EYES AND GET UP. THIS COMPLETE THE PRACTICE.

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                       WHILE IT IS POSSIBLE TO PRACTICE YOGA NIDRA SITTING OR STANDING. THIS IS NOT RECOMMENDED HERE. THE DISTINCTIVE FEATURES OF THIS FORMOF RELAXATION IS SYSTEMATIC ROTATION OF CONSCIOUSNESS AROUND THE BODY, AND THIS GIVES BEST RESULTS IN THE PRONE POSITION. IF QUICK MENTAL RELAXATION IS REQUIRED AND ONLY A CHAIR IS AVAILABLE, FOR EXAMPLE IN THE KITCHEN WHILE THE DINNER COOKS OR IN THE BUS ON THE WAY HOME FROM WORK, THEN IT IS BEST TO PRACTICE AWARENESS OF THE BREATH ONLY, PARTICULARLY MENTAL AWARENESS OF ALTERNATIVE OF THE BREATH ONLY, PARTICULARLY MENTAL AWARENESS OF ALTERNATIVE NOSTRIL BREATHING (ANULOMA VILOMA)