Welcome to Yoga Nidra,
A yogi's sleep.
This is a short version,
Suitable for between work,
Before sleep,
Or even in the bus or in the kitchen.
Find your comfortable seat,
On the chair,
On the floor,
Standing,
Preferably lying down on your back,
In Shavasana.
Close your eyes,
Take a deep inhale,
Exhale fully.
One more breath.
Release all the worries and cares of the day.
Once again,
Become still in your position.
With every exhale,
Let your body sink in deeper into the floor.
With every exhale,
Feel more and more relaxed.
Now check with yourself quickly which particular area of tensions is present.
Try to relax them with every exhale.
Bring awareness to the area with the tension and exhale release all the tension.
Are you frowning?
Is your neck stiff?
Are your hands a glitch?
Tense all the muscles in your body internally,
Then let them relax.
Focus your attention on the breath moving in and out of the nostrils.
Maintain your awareness of this for some moments.
Imagine that the breath moves in and out of the nostrils alternately.
In,
Left,
Out,
Right.
In,
Right,
Out,
Left.
That's one round.
Start counting the breaths backwards from 27 to 1.
In,
Left,
Out,
Right.
In,
Right,
Out,
Left.
One.
Counting until number 1.
With awareness of the alternative breath in and out of your nostrils.
In,
Left,
Out,
Right.
In,
Right,
Out,
Left.
And so on.
Continue this practice for as long as required.
When you want to finish,
Leave the counting and again become aware of the body.
Before you get up,
Take a deep breath and stretch yourself fully.
Now the yoga ninja practice is complete.
Aliyong tat sat.
