Yoga Nidra – Yogic Sleep By Yoga International

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Overview

EXPERIENCE YOUR AMAZING POTENTIAL FOR IMPROVED SLEEP, DEEP RELAXATION, AND ENHANCED FOCUS WITH YOGA NIDRA.
Join Rolf Sovik, Spiritual Director of the Himalayan Institute and yoga nidra guru, for a powerful inward transformation. Become attuned to the here and now, allowing your inner wisdom to emerge and your stress to melt away as you progress through stages of relaxation. This course, accessible to all, will teach you everything you’ve ever wanted to know about the benefits of “yogic sleep.”

Rolf is amazing as he guides all levels of students through this practice. I was able to have immediate results from just my first time viewing and practicing along. — Jill Saake, Course Participant

IN THIS 7+ HOUR COURSE, WHICH INCLUDES GUIDED YOGA NIDRAS, YOU WILL LEARN:

• The theory and practice of the five steps of yoga nidra.
• A look at sleep, the stages of sleep, and the brainwaves associated with each stage.
• Helpful tips on how to stay awake while moving through relaxation toward deep sleep.
• The enormous and accessible restorative potential of yoga nidra.
• The short method of yoga nidra—the 10-minute power nap.

Outline

Section 1: Awake Yet Asleep
Lecture Notes
Demonstrating the Power of Yoga Nidra (Part 1) 01:30
Demonstrating the Power of Yoga Nidra (Part 2) 07:04
Sleep, Benefits, and Philosophy 03:41
Biofeedback and Brain Waves (Part 1) 14:30
Biofeedback and Brain Waves (Part 2) 02:39
What We Know About Sleep 03:04
Stages of Sleep 09:06
Benefits of Sleep and Conscious Sleep 06:25
Step 1: Gentle Movement 05:46
Step 1 (Alternate): 10 Stretches in 10 Minutes 11:23
Relaxation: Watching the Body Breathe 07:59
Two Crucial Moments Within Relaxation 04:18
Tips for Staying Awake 02:44

Section 2: Exercise Without Movement
How I Learned Yoga Nidra 02:32
Relaxation: Rest Your Mind and Your Intention to Move 12:52
Theory Behind Exercise Without Movement 09:03
Preparation for Exercise Without Movement 19:10
Benefits of the Practice 01:38
Step 2: Exercise Without Movement Practice 50:47

Section 3 Deepening Relaxation
Step 3, Part 1: 61 Points Relaxation 14:41
Being Practical with Yoga Nidra Practice 05:02
75 Breaths Relaxation Overview 04:44
Step 3, Part 2: 75 Breaths Relaxation Practice 34:23
Breath Awareness Overview 01:04

Step 4: Breath Awareness Practice 05:26
Section 4 Heart of the Practice
Yoga Nidra Overview 04:56
Step 5: Yoga Nidra Practice 09:56
Yoga Nidra Master Practice Warmup 12:31
Yoga Nidra Master Practice 1:06:55

Section 5 Bonus Content
The Power Nap: Yoga Nidra Sitting Against the Wall 11:00
Waking, Dreaming, and Sleep Consciousness in the Mind (1:05:28)
Resolution in Yoga Nidra 10:12
Yoga Nidra and Meditation: Similarities and Differences 11:22
Other Yoga Nidra Practices: Pairs of Opposites 03:34

TEACHERS

Rolf Sovik
President and Spiritual Director of the Himalayan Institute and a clinical psychologist in private practice, Rolf Sovik has studied yoga in the United States, India, and Nepal. He holds degrees in philosophy, music, Eastern studies, and clinical psychology. Former Co-Director of the Himalayan Institute of Buffalo, NY he began his practice of yoga in 1972, and was initiated as a pandit in the Himalayan tradition in 1987. He is the author of Moving Inward, co-author of the award-winning Yoga: Mastering the Basics, and a contributor to Yoga International. Interview with RolfWhat style of yoga do you practice and teach? Is there a particular tradition or lineage you are a part of? I have been a student of Swami Rama (1925–1996), Pandit Rajmani Tigunait, and the Himalayan Institute since 1972. [Rolf Sovik is the current President of the Himalayan Institute in Honesdale, Pennsylvania.] What can I expect from your classes? These days I am happy to offer guided audio meditation and relaxation—gentle practices that can help you relax your body and mind. What’s on your mind these days yoga-wise? I am soon moving into the fourth stage of life—a time for reflection, it seems. The Himalayan Institute, under Pandit Rajmani [Chairman and Spiritual Head], is exploring the tantric worldview, and I am grateful to be exposed to such a genuine source of this teaching. At the same time, I continue to learn from the Bhagavad Gita and the Yoga Sutra of Patanjali. I feel very fortunate to be surrounded by all these teachings. What do you like to do outside of yoga? Without sounding vain, it is hard to see anything that truly lies outside of yoga. A bit of golf, the genius of Glenn Gould and Oscar Peterson, an occasional novel, Beethoven’s 6th and 7th symphonies, the violin concertos of Beethoven and Brahms, and the news—these things still hold my attention.

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