35 Minute Yoga Nidra For The Back And Hips

This 35-minute Yoga Nidra meditation to promote healing in the back and hips is intended to help those who are recovering from injuries and athletes who hope to improve their recovery time or sports performance. It could also be used for those interested in nurturing the first and second chakras relating to issues of stability, sensuality, and creativity. This practice could also benefit anyone who is in need of deep rest or who would like to experience more freedom in their body. This is a full-length journey through the five koshas and includes a detailed body scan, breathwork, and visualization. You can think of this like acupuncture or massage for your nervous system.

Transcript

Welcome, My name is Alina and this is a yoga nidra intended to promote healing in the back and hips. You can begin by finding a comfortable reclined or laying down position, Perhaps on a yoga mat or on your bed, With pillows supporting the head and knees. If it's difficult to find a comfortable position or one without pain, I have a link in the description below for some recommendations of different supported postures that might be helpful for these types of meditations. Begin to relax the muscles of the face, The jaw, Shoulders and hips, Falling open in a comfortable and supported way, Whole body releasing into the surface beneath you, Checking to see if there are any parts of you that feel the need to be doing any unnecessary holding and offering whatever support or release might be needed to ease that parts perceived need to hold on. We'll start with five ujjayi breaths. Ujjayi breath is also called ocean breath, Where we inhale through the nose and exhale audibly through the nose with a slight constriction at the back of the throat, Sounding like this. For this exercise, In the first two breaths, We'll inhale deeply for two, Hold, Exhale for four, Then for the second two breaths, We'll inhale for two, Hold, Exhale for six, And on the last breath, We'll inhale for two, Hold, And exhale for eight. As you're ready, Begin inhaling deep through the nose for a count of one, Two, And hold, And exhale audibly through the nose, Slight constriction at the back of the throat for a count of one, Two, Three, Four. Again, Inhaling fully for one, Two, Holding, And exhaling for one, Two, Three, Four. Inhaling one, Two, Hold, And exhaling a little longer for one, Two, Three, Four, Five, Six. Three more times, Inhaling the ribs in all directions for one, Two, Hold, Exhaling for one, Two, Three, Four, Five, Six. Last time, Inhaling for one, Two, Hold, And exhaling a little longer for one, Two, Three, Four, Five, Six, Seven, Eight. Releasing this counting now, But see if you might be able to retain the breath shape where the exhale is slightly longer than the inhale. Consciously relax the space between the eyebrows and imagine that you can relax the muscle of the mind, Allowing any thoughts or judgments of the past or future to dissolve into awareness of this present moment. Relaxing out of the analyzing mind and shifting into a state of perceiving, Sensing, And feeling. Notice your experience of sound, The different qualities of sounds nearby versus in the distance, The different layers of sound. Yoga Nidra is an effortless meditation technique, So there's no need to strive for focus or strain in any way. You can trust that your body already knows how to heal and, In fact, Regenerates constantly, Even without your conscious awareness. You are cradled by your body's wisdom, So however your experience unfolds will be exactly what is needed for this time. Dropping awareness into the heart center, Noticing the rise and fall of the chest, The beat of the heart. If you came into this practice with a particular region of the body that's in need of healing, I invite you to rest your attention there, Noticing the sensations here with as much detail as you can. If you have a sankalpa you've been working with, You might call it in now, Or you might resonate with one of the following affirmations, Repeating them internally three times. I trust in my body's innate ability to heal. Or I am resting deeply, Allowing my body to heal. Knowing this to be true, Could you bring all of your awareness into your left cheek, Tingling with sensation, The right cheek, Upper gums, Lower gums, Back of the throat, Space between the eyebrows, Right eye, Left temple, Right temple, Left side of the jaw, Right side of the jaw, Crown of the head, Base of the skull, The seven vertebrae of the neck, Left shoulder, Wrist, Center of the palm, Tips of all five fingers, Right shoulder, Elbow, Wrist, Center of the palm, Tips of all five fingers, Right shoulder blade, Slightly above the right shoulder blade, Slightly below the right shoulder blade, Left shoulder blade, Slightly above the left shoulder blade, Slightly below the left shoulder blade, Space between the left and right shoulder blade, The twelve vertebrae of the thoracic spine in the upper back. Notice the gentle curve of the upper back, Left collarbone, Right collarbone, Pectoral muscles of the left side of the chest, Pectoral muscles on the right side of the chest, Sternum in the center of the chest, Left lung, Breathing, Right lung, Breathing. Notice your heart beating. Left side of the lower back connecting to the left gluteal muscles. Right side of the lower back connecting to the right gluteal muscles. The five vertebrae of the lumbar spine in the lower back. Notice the gentle curve of the lower back, Sacrum at the base of the spine, Connecting the spine to the pelvis, Tailbone at the base of the sacrum, The entire pelvic bowl, Left hip allowing for the rotation of the thigh, Left hip flexor connecting the top of the thigh to the front of the hip, Outer hip muscles, Inner hip muscles connecting the inner thigh to the groin, Pubic bone, Right hip allowing for the rotation of the thigh, Right hip flexor connecting the top of the thigh to the front of the hip, Outer hip muscles, Inner hip muscles connecting the inner thigh to the groin, The entire right side of the hip, Front and back, Inner and outer. Connecting the right side of the back. Right side of the hip and back. Connecting to the left hemisphere of the brain. Awareness saturating the entire right side of the hip and back with the left hemisphere of the brain simultaneously. Allowing time for awareness to drain from the right side and flood into the left side of the hip and back, Front and back of the hip, Inner and outer edges. Lower back and upper back simultaneously. All of the muscles and bones of the left side of the hip and back with the right hemisphere of the brain. Left hip and back. Right hemisphere of the brain. Tingling with sensation. Sensation flooding the entire body now, The entire back, Both arms, Both legs, Both hands, Both feet. Muscles, Bones and organs deep within the body and the surface of the body simultaneously. Trillions of cells with aliveness return awareness to the rise and fall of the chest without trying to change the breath in any way. Notice the inhale, Gently expanding the ribs away from one another. Notice the exhale and the pace at which this space recedes. Notice if the breath expands the ribcage front to back. Gentle, Continuous expansion and contraction of the ribcage. Front to back. Notice the softness of the exhale, Tenderly releasing pressure from the lungs without any force or effort. Simply releasing. Surrendering to the ocean of air that surrounds you. Notice the continuous nature of the breath as it ebbs and flows seamlessly between the inhale and the exhale. Without pause. While maintaining awareness of the transitions between inhales and exhales, Could you count your breaths down from the number 12? Inhaling 12. Exhaling 12. Inhaling 11. Exhaling 11. Relaxing deeper into your experience on every exhale. Noticing the top of the breath and the transition at the bottom of the breath. As you slip into these deeper states of consciousness. In moments of stillness. Without any effort. Welcome any imagery you might receive into your awareness. Inviting any symbols or messages to arise naturally from the unconscious. Resting into these deeper layers of self. Where the imagination rules experience. Invoking the feeling tones of your sankalpa once more. So be it. Notice that you're breathing. Feel the coolness of the inhale. And the warmth of the exhale. The rise and fall of the chest. Become aware of the surface beneath you. Sense the light beyond your eyelids and the sounds in the room around you. You might invite some gentle movements into the fingers and toes. And as you feel ready. Without any rushing. Welcome any intuitive stretches that the body might enjoy. Know that you can rest here for as long as you'd like. Invite any benefits you may have received to linger. Perhaps carrying them with you into the rest of your day.