Yoga Nidra For Back And Hip Pain

This 31-minute yoga nidra is specifically designed to help alleviate back and hip pain. It should be done every day around the same time for at least two weeks to reap the benefits. I will guide you through all the Koshas, physical, energetical, mental, and emotional. The magic of the practice will assist in releasing tension on each of these levels.

Transcript

Please get ready now for yoga nidra.

Lie down on your back,

On the floor or on the bed and adopt the pose called shavasana.

In this position the body should be straight from head to toe,

The legs slightly apart and the arms a little away from the body with the palms of the hands turned upwards.

Adjust everything,

Your body,

Position and clothes until you are completely comfortable.

During yoga nidra there should be no physical movement.

Close your eyes and keep them closed until you are told to open them.

Take a deep breath and as you breathe out feel the cares and the worries of the day flow out of you.

Take a deep breath and as you breathe out feel the cares and the worries of the day flow out of you.

In the practice which follows you are going to develop the feeling of relaxation in the body.

It is not necessary to make movements or deliberately relax your muscles,

Simply allow the feeling of relaxation to develop.

It is like the feeling you have just before going to sleep when relaxation becomes deep.

Sleep does come but you should try and keep yourself completely awake.

This is very important.

Make a resolution now that you will not sleep.

I will say to yourself I will not sleep,

I will remain awake throughout the practice.

During yoga nidra you are functioning on the levels of hearing and awareness and the only important thing is to follow my voice.

Keep listening to my voice,

Try not to intellectualise or analyse the instructions as this will disturb your mental relaxation.

Simply just follow my voice with total attention and feeling and if thoughts come to disturb you from time to time do not worry,

Just continue the practice.

Now bring about a feeling of inner relaxation in the whole body.

Concentrate on the body and become aware of the importance of complete stillness.

Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra.

Om.

Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra.

Om.

Complete stillness and complete awareness of the whole body again.

Om.

Continue awareness of the whole body,

The whole body,

Your whole body.

Become aware of the fact that you are going to practice yoga nidra.

Say to yourself I am aware,

I am going to practice yoga nidra.

Repeat this to yourself again.

I am aware,

I am going to practice yoga nidra.

The practice of yoga nidra begins now.

At this moment you should make your resolve.

The resolve will have to be very simple.

Try to discover one naturally.

You must develop a resolve to say at this time.

It should be a short positive statement in a simple language.

State it three times with awareness,

Feeling and emphasis.

The resolve you make during yoga nidra is bound to come true in your life.

We will start now with a rotation of consciousness.

Rotation of awareness by taking a trip through the different parts of the body.

As quickly as possible the awareness is to go from part to part.

Repeat the part in your mind and simultaneously become aware of that part of the body.

Keep yourself alert but do not concentrate too intensely.

Become aware of the right hand.

Become aware of the right hand.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger.

Palm of the hand,

Become aware of the palm of your hand.

Back of the hand,

The wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right waist,

Hip,

The right thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

The sole of the right foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now become aware of the left hand.

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left waist,

Left hip,

Left thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now the back of the body.

Become aware of the back of the body.

The right shoulder blade,

Left shoulder blade,

Upper back,

Lower back,

Right buttock,

Left buttock,

The spine,

The base of the spine,

The whole spine to the base of the skull,

The whole back together.

Now go to the top of the head,

The top of the head,

Forehead,

Both sides of the head,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

The middle of the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

Top of the nose,

Upper lip,

Lower lip,

Chin,

Throat,

Right collarbone,

Left collarbone,

The chest,

Left chest,

The middle of the chest,

Navel and abdomen,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

Whole of the left arm,

Both arms together,

The whole of the back,

Buttocks,

Spine,

Shoulder blades,

The whole of the front,

Abdomen,

Chest,

The whole of the back and the front together,

The whole of the head,

The whole body together,

The whole body together,

The whole of the body,

The whole of the body lying down,

Become aware of your whole body lying and resting.

You see your body lying in perfect stillness and resting in this room.

Visualize the image of your whole body lying down in this room in your mind.

Now bring your attention to the breath.

Feel the flow of your breath.

Feel the flow of your breath in and out of your lungs.

Do not try to change the rhythm.

The breathing is natural and automatic.

You are not doing it and there is no effort.

Maintain awareness of your breath.

Continue complete awareness of the breath.

In through the nose,

Gently out through the nose.

Now direct your focus and your attention,

Concentrate it to the movement of your navel area.

Concentrate on your navel movements.

Your navel is rising and falling slightly with every breath.

With each and every breath it expands and contracts.

Concentrate on this movement in synchronization with your breath.

Navel rising on the inhale,

Navel falling on the exhale.

Go on practicing but be sure that you are aware.

Now start counting your breath backwards from 27 to 1 like this.

27 navel rising,

27 navel falling,

26 navel rising,

26 navel falling,

25 navel rising,

25 navel falling and so forth.

Say the words and numbers mentally to yourself as you count your breath.

Be sure that you don't make a mistake.

If you do you must go back to 27 and start again.

Total awareness,

Total awareness on the fact that you are counting.

Go and counting backwards from 27 to 1.

Keep on with the practice.

No mistakes please.

Counting your breath.

Slowly letting go of the visualization of the navel.

Stopping the count of the breath.

Awareness of sensations.

Awareness of heaviness.

Awaken the experience of heaviness in the whole body.

Become aware of heaviness in the whole body.

Your toes are heavy,

Heels,

Ankle,

Calves,

Knees are heavy,

Thighs,

Back,

Abdomen,

Chest,

Shoulders and arms are heavy.

The head is heavy,

Eyelids are heavy.

Your whole body heavy.

The whole body is heavy.

So heavy that it might feel that you can sink into the floor.

Your whole body is heavy.

Experience this feeling of heaviness in the whole body.

Changing to lightness,

Manifest the experience of lightness in the body.

Manifest the feeling of lightness from the top.

From the top of the head,

The whole head,

Shoulders,

Palms,

Back,

Chest,

Abdomen,

Thighs,

Knees,

Calves,

Heels,

Feet.

Your whole body is light.

Manifest the experience of lightness in the whole body from top to toe.

The lightness of the body can be developed by feeling the meeting points between the body and the floor,

Point by point or as a whole.

Your whole body is light.

So light that it can maybe even float up into the air.

You are so light that you are floating to the ceiling,

Drifting back and forth.

Continue this experience of lightness in the body.

Continue feeling the body as light as a feather.

Now recall the feeling of carrying a burden.

Reconnect to the feeling of carrying a burden.

Become aware of feeling a burden on your shoulders,

Of carrying a burden.

Manifesting the feeling of carrying a burden.

Your whole body is carrying a burden from the feet,

The legs up towards the hips and back,

Chest and shoulders.

You are carrying a burden.

Experience the sensation of carrying a heavy burden.

Now manifest the feeling of support,

The lightness and weightlessness of support.

Your body and your being is being supported.

Imagine the feeling of being supported,

That you are completely 100% supported.

Imagine the feeling of being 100% helped.

Keep on manifesting the feeling of being supported.

Your being,

Your body,

Your soul and your mind being held and supported.

Completely 100% supported.

Feeling and drifting into the feeling of complete support.

Now bring your awareness to the space behind your closed eyes,

The infinite space behind your closed eyes,

The space called the Chidakash.

Do not try or force any imagery here,

Just watch and observe the space behind the closed eyes.

Notice any colors,

Shapes,

Images that appear in the space behind the closed eyes.

Do not try to attach to any of these images and let them play out in the screen behind your closed eyes,

Allowing the shapes,

Colors and images to play out like a movie in front on the screen of the closed eyes.

Now imagine your body surrounded by a bright healing light.

Use your imagination and visualize a bright white healing light surrounding your whole body.

You are protected by this divine light,

You are safe.

Make sure that this light is completely surrounding you,

Your whole body surrounded by a white bright healing light and energy.

Your whole body surrounded by a white bright healing light and energy.

Now as you inhale,

Imagine the healing light entering your body with the breath.

Bring the divine healing light into the body and direct the breath into the areas of pain and discomfort.

Visualize the healing light together with the breath going into the areas where you are storing and holding onto pain and discomfort.

Then as you exhale,

Allow those areas to soften,

Expand and surrender.

Inhale,

Sending the healing light and the breath into the hips and back where you feel the pain and discomfort.

Exhale,

Allowing the body to release the pain and exhale it out the nose.

On the inhale,

Sending love and healing light into the areas in the hips and back where you feel pain,

Allowing the breath and the light to enter those areas,

Sending love,

Acceptance and healing.

On the exhale,

Release,

Surrendering the pain with the breath.

Inhale,

Sending breath,

Energy and light into the hips and back and visualize its healing qualities entering the hips and back.

As you exhale,

Letting the hips and back open as you release the pain with the breath.

Keep visualizing the light around your body and the breath and the energy going into the hips and back.

Keep surrendering the pain with the exhale.

Visualize the light around your body,

The breath and energy going into your painful areas.

Exhale,

Surrender the pain with the exhale.

Inhale,

Sending breath,

Energy and light into the hips and back.

Exhale,

Surrendering the pain with the breath.

Inhale,

Sending breath,

Energy and light into the hips and back.

Letting go of the visualization of the light and become aware of the breath.

Become aware of your breath.

It is now time to repeat your sankalpa.

Remember your resolve,

Your sankalpa.

And repeat your resolve word for word with absolute faith,

Awareness and gratitude as if it's already come true.

Please repeat your sankalpa now three times.

Become aware of your whole body.

Become aware of your whole body.

Relax all efforts and become aware of your body.

Bring your attention to the natural breath,

The quiet breath.

Develop your awareness of the quiet breath.

Maintain the awareness of the breath and gradually deepen it,

Making it stronger.

Become aware of your physical existence.

Become aware of the physical existence of your body.

And your state of physical relaxation.

At the same time,

Your breath is going stronger and deeper.

Take a long,

Slow,

Deep breath in.

And then just let it out.

Develop awareness of your body,

Deeply relaxed,

Lying in perfect stillness.

Visualize the surrounding room.

Let your mind become completely external.

Start making small movements of your body.

Fending and moving your fingers and your toes.

Rubbing the thumb into the tip of each finger,

Reactivating each of the elements.

Moving your wrists and your ankles.

Move your arms and your legs.

Release your head from side to side.

Keep your eyes closed as you stretch your arms up above your head.

Point your toes coming into full body stretch,

Shing out your whole body on the inhale.

Exhale,

Release to the side.

Keep your eyes closed.

Take a few deep breaths and stretch yourself.

Taking your time,

Bring your knees into your chest.

Rocking from side to side,

Rolling onto the left or right side.

Support yourself with your hand by pressing the top arm into the floor in front of your chest and set up slowly,

Moving one vertebra at a time.

The practice of Yoga Nidra is now complete.

Hari Om Dat Sat.

Hari Om Dat Sat.

Reviews

Excellent! Thank you! I will be repeating this everyday as I am having major back issues.

Lovely practice. Thank you.❤️🙏🏾🤣

Really really helped my back spasm.
Thanks.

Day 1: helpful for relieving intractable

Absolutely marvelous! Thank you so much 🙏🌻

Lovely. Thank you.

Thank you for a supportive yoga Nidra practice.

Very supportive and peaceful. Thank you so very much for your wonderful nidra practice.

Really awesome and helpful. Bad pain flares.

The practice provided some welcome temporary relief from my pain. Thank you!🙏

Clear instructions. I was able to relax and mitigate the pain a bit.

How can I rate it, when I’m asleep through most of it, every time!
💜😇✨
😴💙
💫
…..coffee! Insomnia, heard the whole thing this time, and enjoyed!!
🌟🌟🌟🌟🌟

This was amazing. I feel completely relaxed and a lot lighter. Thank you

Thank you 🙏 great support