YOGANIDRA       

The Peace For your Life

Steps For Practicing Yoganidra

Step -1

·         Select a noise free room some how dark

·         Take a white cloth as required for sitting.

·         Take a candlestick 2 feet far from you

 Step-2

·        Switch off all the lights in the room

·        Sit in the center of the room

·        Put the candlestick 2 feet far form you

·        Sit in cross leg style

Step-3

·         Feel that you are relaxed [comfort]

·         Now change your sitting to padmasan.

Step-4

·         Put your hands on two knees.

·         Let the Index finger touch the thumb

·         Make your hand and backbone strong

Step-5

·         Look straight at the flame of the candle

·         Keep looking until you feel tears in your eye

·         When tears come out just slowly close your eye

Step-6

·   Select your right –hand thumb and middle finger

·   By thumb close the right nostril

·   Start counting 1,2,3,4 (n)within the counting

period inhale and then close both the nostrils.

·   Now keep all the inhaled air in side the indoor body by counting 1,2,3,4,5,6,7,8,(n*2).(you can increase the counting as per the practicing capability increases of practice)

·    Feel the air in diaphragm.

·    When the counting ends ;now open the right nostril and exhale all the air from your body by the time period of 1,2(n/2).

·    When exhaling the air keep your mouth close.

N:B :-Here the ratio is (n,n*2,n/2)

Step-7

·         Repeat the step 6 reversibly by alternate nostrils.

Step -8

·         Put your both hands as per instruction given in step 4.

Step -9

·         Now pronounce “OM TATSAT”or any small Kay word.

·         When pronouncing the sound should not come out of your mouth

·         Your all key word pronouncing should be same as per the time

period of the inhale and exhale.

·         Keep doing this technique for 15 top 30 minutes.

·         Use the Yoganidra audio cassette when doing this technique. Which

      will give you a best result as mentioned later in this instruction

booklet.

Step-10

At the completion of the audio cassette ,open eyes slowly, getup from the seat.

·         Put your knees and elbows on the floor

·         Let your forehead touch the ground for few seconds.

.

Step-11

Now start the Seasonal to give the final touch to your Yoganidra technique.

For More Information  Contact Yoganidra.u@gmail.com
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