31-Point Himalayan Yoga Nidra Practice

This Yoga Nidra is also known as the Shava Yatra and is derived from the Himalayan tradition. The systematic relaxation method brings you inner awareness and a sense of withdrawal. You will be able not to be disturbed by outer noises and influences.

In this Yoga Nidra, we travel through 61 internal points of the body, energizing and rejuvenating.

Transcript

Lay down onto your back.

You may have a small pillow under your head and a rolled blanket under your knees.

If you feel a little cold just cover your body with a blanket.

Become aware of your breathing.

Breathe smoothly and deeply.

Relax your face.

Relax your head.

The relaxation pours down from your head over your shoulders and necks,

Your upper arms,

Your lower arms,

Palms and fingers,

Your chest,

Your navel,

The lower abdomen and hips,

Your thighs and calves,

Down to your feet and toes.

Relax all your joints,

The toe joints,

The ankles,

Knees and hip joints.

Relax your pelvis and again relax your navel,

Your chest,

Shoulders.

Relax the face and head.

Breathe deeply and smoothly.

Now you will pay attention to the 31 sacred points of your body.

Bring your attention to the space between the eyebrows,

The eyebrow center.

Keep your attention at this point and think of the number one.

Now bring your awareness to the center of your throat,

The right shoulder,

The right elbow joint,

Right wrist joint,

Tip of the right thumb,

Right index finger,

Right middle finger,

Right ring finger and the tip of your right little finger.

Come back to the right wrist joint,

Right elbow joint,

Right shoulder joint.

Bring your awareness to the center of your throat.

Go to the left shoulder joint,

Left elbow joint,

Left wrist joint,

Tip of the left thumb,

Left index finger,

Left middle finger,

Left ring finger and the little finger of the left hand.

Now go back up to the left wrist joint,

Left elbow joint,

Left shoulder joint and bring your awareness back to the center of the throat.

Center of the chest,

Right side of the chest,

Center of the chest,

Left side of the chest,

Center of the chest.

Breathe deep,

Smooth and evenly for a few moments.

Feel as if you are breathing in and out of the chest center.

This concluded the 31 point practice.

You can now begin to wiggle your fingers and toes.

Give your body a gentle stretch and open your eyes again smoothly.

Namaste.