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YOGANIDRA BODY MIND SOUL TOOL Copyright © Anupa Kumar Patri, 01 December 2007 ISBN 13: 9781449977894 ISBN 10:1449977898 Introduction to Yoganidra ™ As Yoganidra is the combination of 2 words, Yoga & Nidra. Yoga is the process of unification. Nidra is the process of giving freedom to Body Mind and Soul.

There several Yoga’s in Bhhagawat Geeta, like Bhakti Yoga, Karma Yoga Raj Yoga etc. Here the Yoganidra is Yoganidra, not NidraYoga. There several article and several masters describes voraciously about Nidra Yoga or Yoga Nidra in different facts about Yoga, different facts and process about Meditation.

Here for Yoganidra, I like to say that “Yoganidra is the method of giving freedom to Your Body Mind and Soul”. “Yoganidra is a super natural course of finding the combination of sleep (Nidra) with every portion of life “. “Yoganidra is a string of controlling & modelling Life in proper path and path to wards balancing conscious and subconscious mind”. Hence moreover I can say “Yoganidra is the process of combining Conscious & Subconscious mind”. “Yoganidra is the only way to control your Psychology by the help of Physiology and vice versa.” It is a relaxation technique .It is easy to understand and also easy to practice. Which is derived from the word “Yoga “(the ancient Technique) and “Nidra” (The important activity of every living object), also you can say the combination of 2 words. In the other words also it is called as Panchak as it compiles and let you to practice several 5 ancient techniques. Those 5 techniques are: As we all knows that these techniques are the noble way to lead a peaceful life so I named the Panchak as the Peace for your life. The paradox of the practice of Yoganidra ™ is that you go forward by going backward. This happens because this form of sleep is really a means for you to awaken to your true nature. The process is a way for you to tap into the childlike innocence and energy of your background whereby you turn back the hands of time to the health, the youthfulness, and the vitality of your true nature that flowers forward in the foreground as you Have you ever had the wish to be younger and yet know what you know now?
 * 1-Meditation
 * 2-Pranayam
 * 3-Tratak
 * 4-Mudra
 * 5-Yoga

Yoganidra ™ is a means for you to have the innocence and energy of a child and the maturity and wisdom of an adult. In Yoganidra ™ you will find an opportunity to practice all these 5 techniques and realize the benefits of all these .In your day to day with full of stress, tension life it is very difficult to get the spare time to learn & understand all these techniques also there is need of a perfect Guru (Master) who will guide to learn all these and understand these also these all time taking.

Dear reader do not afraid I am giving the better solution for your above problem .I have prepared this Yoganidra ™ for the peace for your life by compiling the 5 ancient techniques and all these process has been so simplified to understand as well as practice .The entire technique takes 30 min to practice, also you can make is less or also you can increase the duration of the technique as the minimum should be minimum of 15 min & the maximum has no limit.

One interesting and important thing about this technique is that it an alternate process for Self Hypnosis which will get you a proper set Goal or the Gala success of the life if it is practiced in the proper way. We all know we have 5 senses some times some of you or some one around you says that “My Sixth sense sensed it, so I got to know about it in advance/or I could sensed it”, that time you get surprised ,Is it real ? Or is it possible? , that how come it is possible or it is just an incident that you thought of and that happened. The uniqueness and the reality of Yoganidra ™ is that you will activate your Sixth Sense by awakening the Kundalini and the seven Chakras of your Body. At first I will discuss the summery about the 5 techniques so that you will get comfortable to practice and will have the knowledge to use and to be get benefited from the same.

Few Benefits of Yoganidra ™

 * Reduce stress  increase health,
 * Relieve suffering  foster radiance,
 * Remove fatigue  develop stamina,
 * Dispel confusion  improve perception,
 * Decrease anxiety  enhance your sex life,
 * Release toxins  boost your immune system,
 * Eliminate ambiguity  provide mental clarity,
 * Discard negative baggage  elevates well-being,
 * Reverse premature aging  promote ideal weight,
 * Minimize absent-mindednessstrengthen memory,
 * Avoid depression  look and feel younger at any age,
 * Transform distress  have a sound body and a silent mind,
 * Reduce the risk of heart disease aid normal blood pressure,
 * Relinquish instability ~ be poised and balanced in all areas of life.

Meditation
The meditative state transcends all such limitations. In it there is neither past nor future, but only the consciousness of "I am" in the eternal NOW. It is only possible when all mental modifications are stilled. The closest analogous state that we can experience is deep sleep, in which there is neither time, nor space, nor causation. Meditation, however, differs from deep sleep, for it works profound changes in the psyche. By curbing and stilling the oscillations of the mind, meditation brings mental peace. On the physical level, meditation helps to prolong the body's anabolic process of growth and repair, and to reduce the catabolic or decaying process. Ordinarily the anabolic process predominates until the age of 18. From 18 to 35 there is balance between the two, and after 35 the catabolic process dominates. Meditation can significantly reduce the catabolic decline. This is because of the innate receptivity of the body cells. Each of our body cells is governed by the instinctive subconscious mind. They have both an individual and a collective consciousness. When the thoughts and desires pour into the body, the cells are activated; the body always obeys the group demand. It has been scientifically proven that positive thoughts bring positive result to cells. As meditation brings about a prolonged positive state of mind, it rejuvenates body cells and retards decay. One cannot learn to meditate, anymore than one can learn to sleep. One falls into both states. There are certain points to remember regarding the techniques and stages of meditation. Few Points of Meditation 1.
 * Regularity of time, place and practice are important. Regularity conditions the mind to slow down its activities with a minimum of delay.
 * 2.	the most effective times are early dawn and dusk, when the atmosphere is charged with special spiritual force. If it is not feasible to sit for meditation at these times, choose an hour when you are not involved with daily activities, and a time when the mind is apt to be calm.
 * 3.	Try to have a separate room for meditation. As meditation is repeated, the powerful vibrations set up will be lodged in the area; an atmosphere of peace and purity will be felt.
 * 4.	When sitting, face North or East in order to take advantage of favourable magnetic vibrations. Sit in a steady, comfortable, cross-legged position with spine and neck erect but not tense.
 * 5.	Before beginning, command the mind to be quiet for a specific length of time. Forget the past, present and future.
 * 6.	Consciously regulate the breath. Begin with five minutes of deep abdominal breathing to bring oxygen to the brain. Then slow it down to an imperceptible rate.
 * 7.	Keep the breathing, rhythmic, inhale for three seconds and exhale for three seconds. Regulation of breath also regulates the flow of prana, the vital energy.
 * 8.	Allow the mind to wander at first. It will jump around, but will eventually become concentrated, along with the concentration of prana.
 * 9.	Don't force the mind to be still, as this will set in motion additional brain waves, hindering meditation.
 * 10.	Select a focal point on which the mind may rest. For people who are intellectual by nature, this may be the Ajna Charka., the point between the eyebrows or you can call it as third eye. For more emotional people, use the Anahata or Heart Chakra. Never change this focal point.
 * 11.	Focus on a neutral or uplifting object, holding the image in the place of concentration. If you are using a Mantra, repeat it mentally, and co-ordinate repetition with the breath. If you don’t have a personalized Manta, use Om Tatsat. Although mental repetition is stronger, the mantra may be repeated aloud if one becomes drowsy. Never change the Mantra. Mula mantra discussed in Y-Tool can also be used for chanting.
 * 12.	Repetition will lead to pure thought, in which sound vibration merges with thought vibration, without awareness of meaning. Vocal repetition progresses through mental repetition to telepathic language, and from there to pure thought.
 * 13.	With practice, duality disappears and Samadhi, or the super conscious state, is reached. Do not become impatient, as this takes a long time.
 * 14.	In Samadhi one rests in the state of bliss in which the Knower, the Knowledge, and the Known become one. This is the super conscious state reached by mystics of all faiths and persuasions.
 * 15.	If you meditate for 15 to 30 minutes daily, you will be able to face life with peace and spiritual strength.
 * 16.	Yoganidra is the most powerful mental and nerve tonic.
 * 17.	Divine energy freely flows to the adept during meditation, and exerts a benign influence on the mind, nerves, sense organs and body. It opens the door to intuitive knowledge and realms of eternal bliss. The mind becomes calm and steady.
 * 18.	Yoganidra & Medication can help you develop more calmness and tranquillity, reduce stress, and live more meaningfully.
 * 19.	The meditation develops higher levels of intelligence, learning ability, creativity, and neurological efficiency. Scientific research studies indicate that the meditation cultures a profound integration of brain functioning. The enlivenment of pure consciousness during the meditation promotes an optimal state of brain functioning and provides the basis for the enfoldment of the individual's full creative intelligence.

Pranayam
A vital scientific and therapeutic aspect of Yoganidra ™ is Pranayam. Pranayam is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy. By controlling Prana (life force), one can control all the forces of the universe, namely, gravity, magnetism, electricity and nerve currents.

Pranayam forms a vital step in the path to ascendancy through Yoganidra ™. Pranayam is derived from 2 Sanskrit words - Prana (life force) and Ayama (control). Therefore, in its broadest description, Pranayam would mean the control of the flow of life force.

One of the initiation techniques into Pranayam is through the practice of Yogic Breathing or Yoga Breathing. Yogic Breathing helps us break down and understand our breathing better as being composed of diaphragmatic and thoracic breathing. Although this breathing technique forms a basis to advanced Pranayam techniques, it leads to important benefits of its own and provides us a glimpse of what we are capable of reaching through Pranayam. Yoga breathing can be carried out by lying down on a mat or a cloth the prefer colour is white / cream... During Pranayam inhalation (puraka) stimulates the system and fills the lungs with fresh air; retention (kumbhaka) raises the internal temperature and plays an important part in increasing the absorption of oxygen; exhalation (rechak) causes the diaphragm to return to the original position and air full of toxins and impurities is forced out by the contraction of inter-costal muscles. These are the main components of Pranayam which massage the abdominal muscles and tone up the working of various organs of the body. Due to the proper functions of these organs, vital energy flows to all the systems. The success of Pranayam depends on proper ratios being maintained between inhalation, exhalation and retention. Practice deep regular breathing systematically for one week and you will be surprised at the results. You will fell like a different person and your working capacity, both physically and mentally, will be increased immensely. I have learned from my father Sj.Madhab Chandra Patri.

Pranayam works as the basis for spiritual awakening in yoga. Although this is the supreme aim, Pranayam brings about tremendous benefits along the way such as increased energy, increased perception and development of various brain faculties.

For a rightful interpretation, it must be understood that 'prana' is an energy or life force that is universal in nature - it is omnipresent. A portion of that prana is also present in the human body. It flows at a superficial level to maintain the body and its organs. The goal of Pranayam is to increase the quantum of this life force (Prana) so that it can reach out to 'hidden' recesses of the brain. This helps in expanding the human faculties and retarding degeneration. All the life force or Prana lies as dormant potential energy called the 'prana Shakti' or 'Kundalini'. It resides at a centre which is found just above the genital area, called the 'Muladhara Chakra'.

According to yoga, this prana flows from the base 'Muladhara' centre up along the right side of the spinal column into the centre which lies at the top of the spinal column. This centre is called the 'Ajna Chakra'. The prana also gets distributed to the whole body through a different set of nerve channels so that it reaches every atom of the body. This is how prana operates in the normal body and the scope of Pranayam is to extend this influence beyond the physical body. Through the practices of Pranayam, a certain amount of heat is generated which influences the existing quantum of energy or Prana. For example, if you produce heat in a vessel, it will heat the existing air. We all have a certain amount of Prana which gives us life and maintains our organs. Pranayam serves to heat that quantum of Prana which then ascends along the spinal column into the Ajna Chakra. When sufficient heat is generated within the system, the Ajna Chakra sends a feedback to the base (the Muladhara) of Kundalini and the dormant potential energy is awakened to increase the energy flow to the Ajna Chakra. This is the purpose of Pranayam.

While Pranayam serves to awaken the Kundalini, certain Pranayam are done to purify the carrying channels so that this increased energy can be handled appropriately. For example, the Ujjayi Pranayam clears the pingala nadi for the ascension of Kundalini. The science of Pranayam is based on the retention of prana called 'kumbhaka'. Inhalation and exhalation are merely incidental. Those who are serious in awakening the hidden recesses of the brain need to perfect the art of retention (kumbhaka). During kumbhaka there is an increased blood flow into the brain and simultaneously heat is generated in the system. The heat generates an increased energy in an electrical form. This electrical spark alters the chemical structure of the cerebral fluid which surrounds the brain. When this fluid is chemically influenced, it affects the behaviour of the brain. This is why one experiences dizziness. All the great experiences take place in this condition of dizziness. However, it is important that when this occurs you are fully aware. Few people are able to handle it and that is why the practice of Pranayam should be combined with the practice of concentration. When awakening takes place, dizziness occurs and a visual aid is necessary such as a candle, a dot or the 'Om' symbol. Therefore, the practice of Pranayam has to be done very intelligently and patiently.

Tratak
It is an ancient technique overall you can identify the technique as eye fixation and the eye concentration technique .Specifically this technique energies the eye sight and imagination power along with the eye gazing concentration which effect  to improving mind concentration .Tratak is exercised by gazing at a point without blinking of eye until the tears come out of the eye and starts flow .Afterwards resist any temptation to rub the eye in case there is any itching .This technique strengthens the eye ,as well as concentration and the will power. Tratak Meditation is a traditional work out to acquire concentration, attentiveness attention and control the mental waves as well as the neuron movement in the brain. Tratak (fixed gazing) is a very old yogic practice that concentrates the mind, opens the psychic canters and awakens the force of Kundalini (Divine energy) latent in the Muladhara Chakra (first psychic centre) at the base of the spine taking one deep into meditation.

Trataka is steady gazing. Write the word Om in black on the wall. Concentrate on it with open eyes till tears come in the eyes. Then close the eyes; visualise the picture of Om. Then open the eyes and again gaze till lachrymator manifests. Gradually increase the period. There are students who can gaze for one hour. Trataka is one of the sad kriyas (six exercises) in hath yoga. Trataka steadies the wandering mind and removes viksepa (tossing of the mind). Instead of gazing at Om you may gaze at a big black dot on the wall. The walls will present a golden colour during Trataka. You can do Trataka on any picture of the Lord, either of Krishna, Rama, or Siva or on Saligrama. You can sit on the chair also. Fix the picture on the wall in front of your eyes. Trataka is the alpha-beta of concentration. It is the first exercise for yogic students in concentration. Trataka with open eyes is followed by visualisation. Visualisation is calling up of a clear mental image of anything.

Practise Trataka for one minute on the first day. Then gradually increase the period every week. Do it gently with ease and comfort, as long as you can. Repeat your mantra (OM TATSAT) (OM TATSAT), during Trataka. In some people who have weak capillaries, the eyes may become red. They need not be alarmed unnecessarily. The redness of the eyes will pass quickly. Practise Tratak for six months then you can take up advanced lessons in concentration and meditation. Be regular and systematic in your sadhana (practice). If there is a break make up the deficiency or loss on the next day. Trataka removes many eye diseases and ultimately brings in siddhis (psychic powers). Place a picture of Lord Jesus in front of you. Sit in your favourite meditative pose. Concentrate gently with open eyes on the picture till tears trickle down the cheeks. Rotate the mind on the cross, on the chest, long hair, beautiful beard, round eyes, and the various other limbs of his body, and fine spiritual aura emanating from his head, and so on. Think of his divine attributes, various phases of his interesting life and the `miracles' he performed and the various extraordinary powers he possessed. Then close the eyes and try to visualise the picture. Repeat the same process again and again. How does Tratak affect us? The flow of thoughts in our brain is an on-going process. Due to this, 80 per cent of our energy is wasted and our central nerve system loses its balance. But when we attain Trataka sadhana, gradually we start experiencing peace of mind, and thereafter we start getting rid of unwanted thoughts. With this process we start gaining more and more energy. And a time comes when we are able to perform an unusual feat. But what is Trataka sadhana? It is defined as focusing your attention with concentration on a point or on the flame of a lamp continuously, without blinking. Three types of Tratak Inner Trataka IT is closing the eyes and focusing your attention on the middle of your forehead, where Lord Shiva’s third eye is located. In the beginning you may feel some pain or heat in your head but do not worry, as it will normalise gradually. Try to keep your entire attention on this point. Benefits With this yogic action you can hypnotise any person who is very far from you. It will also help in building your confidence, intelligence and patience. It will even take away negative thoughts and desires from your mind and will give you peace.
 * (a) Inner Trataka
 * (b) Middle Trataka
 * (c) Outer Trataka

Middle TRATAK IT focus your eyes and attention on either the flame of a lamp (which is lit by the oil of black sesame) or on a crystal shivlinga. If you get a burning sensation in your eyes, close your eyes for some time and then again repeat this kriyas (process). For this kriya, keep the lamp or shivlinga at a distance of 20 inches at eye level so that there is no strain or pressure on your neck. Benefits Tratak helps in Improving mental concentration, memory & mental power astonishingly immediate. Besides, you get foresight, hypnotic and spiritual power. It also increases your working efficiency and the ability to read others' mind. OUTER TARTAK IT can be performed at anytime of the day or night, by focusing your eyes and attention on any object like the sun, moon, and stars. Those who have weak eyesight cannot perform this. Benefits Helps in getting rid of mental disorders and improves motivational power and foresight. It is advised to do suksham pranayam before practising Trataka because this sadhana requires mental peace. If your mind is not peaceful or comfortable, you cannot be successful. With suksham Pranayam you can control your mind. How to do Tratak EFFECTS OF TRATAK The objective of Trataka is the control of the mental subconscious. One cannot immobilize the mental if the eyes are not motionless. This exercise acts on the centres locative and optical, it stimulates the nervous system. It brings:
 * 1. Sit on a blanket in sukhasna or sidhasna and keep back, neck and spine straight.
 * 2. Keep negative thoughts and lust away from your mind.
 * 3. Do Trataka with dedication, patience and concentration.
 * 4. Always practise in a closed room and be by yourself.
 * 5. It is effective if practised at a fixed place and time.
 * 6. Out of the three ways of practising Trataka, choose the one with which you feel comfortable.
 * 7. Try to spend more or equal time in this sadhana as you spend on the first day.
 * 8. Leave all addictions.
 * 9. Those suffering from tuberculosis, heart diseases, and leprosy and eye diseases should not practise Trataka.
 * 10. While practising, do not move your body. Sit like a statue.
 * 11. Practice after taking bath and wear loose clothes, preferably white.
 * 12. Choose any one of three kriyas and practice it continuously for three months.
 * 1) Controls of ciliary’s  Reflex
 * 2) Excitation of lachrymal glands
 * 3) Stimulation of pineal glands
 * 4) Relieving of body, interior peace
 * 5) Improvement of the sight
 * 6) Fortification of the will
 * 7) Improvement of the memory and the concentration

Mudra
Most physical ailments are due to imbalance in one of the five body elements. (I.e. Earth, Fire, Ether, Water and Air) Also some says Fire, Earth, Metal, Water, and Wood. Mudra help restore equilibrium in these elements through regular practice. Some Mudra is extremely useful in meditation practices. You can easily achieve a state of deep concentration and stillness of mind by choosing and practicing the appropriate Mudra meant for worship In addition, certain Mudra, help in increasing longevity, reduce physical stress and energize the whole body. 'Mudra' simply means hand and finger postures. Like yogic body postures, it is also a discipline, to rejuvenate the body. Such finger postures not only have a therapeutic effect on the mind-body system but also accentuate mental keenness and acuity. Some of the important types of mudras are, General Healing Mudras Classically Mudras used in Hinduism and Buddhism portray esoteric realities and are used to affirm ones commitment and practice, for visualizing, to establish concentration and much more. In regard to the techniques in this instruction we deal with one Mudra, Gyan Mudra. It is said that the domain of Gyan Mudra is where the disciple meets the Guru, where the Atman melts into the Parmatman, and finally where the lord's presence can be known. You could say that it is possible to live in Gyan Mudra, as we established getting centred into the focused on realities in this instruction then this Mudra becomes the foundation or anchor for maintaining and harmonizing these states. People fold their fingers in various Mudras (Gestures). It is little known, however, that Mudra Science is Tatva Yoga-Yoga based on science of elements. And, it is believed that, these mudras can help cure many diseases. Here are some mudras MRIT SANJIVINI MUDRA In the case of severe heart attack, this life giving device. Mudra provides instant relief within a few seconds. Helping hand for Cardiac. First Aid for Heart Problems. APAN MUDRA Provide relief in urinary problems Facilitates discharge of waste material from the body. Cleanses & purifies the body. PRAN MUDRA Energy Bank - Improves Vitality of the body & Eyesight. LING MUDRA Practice the Mudra and get rid of Frequent Cold, Congested Chest and Incurable Infections. GYAN MUDRA Yogic Tranquilizer. Its practice ensures Mental Peace, concentration of the mind and Sharp Memory, Spiritual enhancement develops creativity. SHUNYA MUDRA Cures ear aches in just a few minutes. •	Mudra helps in Kundalini Yoga to awaken the Cosmic Energy and to unite consciousness of inner Supreme Soul. •	Mudras are significant and simple yogic function by which one can develop internal and external dispositions. •	Detailed description of Mudras is found in Tantra Shastra, Upasanad Shastra, Nritya Shastra, Art of Sculpture etc. •	Mudra can bring about miraculous change and improvement in our body. •	Mudra generates Powers to provide all round development of mind & body which brings peace and happiness. •	Mudra looks like miraculous remedies. They provide instant relief in many illnesses. •	Mudra can cure almost any ailment from simple earache to heart attack. •	Mudra helps in moulding the Physical, Mental and even the Moral aspects of the individual. •	Some Mudra can balance the elements of the body within 45 minutes while some are fast enough to act within a few seconds. •	Practice of some of the Mudras regularly can cure Insomnia, Arthritis, improves memory. •	Mudra have extra ordinary powers, practice of mudras brings about a quick and fundamental reversions of the destructive changes in the human body. They also develop virtuosity, social amiability, non-violence, piety and courteous dispositions. •	All Godly and superhuman persons like Lord Mahavir, Gautama Buddha, Lord Shankaracharya and others used to remain in this Mudra.
 * 1) •	MRIT SANJIVINI MUDRA
 * 2) •	APAN MUDRA
 * 3) •	PRAN MUDRA
 * 4) •	LING MUDRA
 * 5) •	GYAN MUDRA
 * 6) •	SHUNYA MUDRA

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Yoga ===''' ===

Urbanized in India, over 5000 years back, yoga is an ancient psychophysical regulation that aims at uniting the body, mind and spirit. Yoga aims to get better every aspect of your life- postures for a fit and supple body and breathing and meditation for the mind and spirit. The word 'yoga' means to join or to yoke, implying the integration of every aspect of a human being- from the innermost to the external. Traditionally, the goal of yoga is a union with the Absolute, or with your own true self. In today’s world the focus is more on the down-to-earth benefits of yoga, including improved physical fitness, mental clarity, greater self-understanding, stress control and general well-being.

2000 years ago the Indian sage Patanjali is believed to have written a treatise on yoga called the Yoga Sutra. The Yoga Sutras summarise the various aspects of yoga and outline the eight limbs of yoga: the yamas (restraints), niyamas (observances), asana (postures), Pranayam (breathing), pratyahara (detachment), dharana (concentration), dhyani (meditation), and samadhi (trance or a state of bliss).

Most people practicing yoga today are engaged in the third limb, Asana, which refers to postures or yoga poses. Although there are many styles of yoga, the differences are usually about emphasis, such as focusing on strict alignment of the body, coordination of breath and movement, holding the postures, or the flow from one posture to another.

The aim of yoga is not simply to be able to twist yourself into some impossible posture. It is about fine tuning your body to a state where your mind, body and spirit exist in complete harmony. Most yoga classes include instructions for proper breathing which help in improving oxygen flow and focuses your mind; postures or asanas that stretch the body, build tone and strength, increase flexibility and improve coordination and deep relaxation for stress relief.

In today’s world yoga is seen as the complete mind and body workout and is the perfect antidote to the stresses of modern living. Yoga and Menstruation Yoga, an ancient system of healing, exerts a positive influence on health and well being, by changing the way we think, feel and respond to life situations. Yoga is also an alternative therapy for relieving pain and fatigue. Menstruation, also called the uterine cycle, is a natural phenomenon in a woman’s life which occurs every month from puberty to menopause. It is characterized by monthly vaginal discharge of blood and cells from the uterine linings. The menstrual cycle normally lasts from two to seven days. Women undergo hormonal changes during menstruation, and tend to become anxious during this phase. A regular practice of yoga ensures relief from pain, and steers the body and mind towards the pink of health. An insight into Yoganidra ™, which comprises yogic postures, deep breathing, and meditation, extols its threefold blessing: health, well- being and long life ultimately the peace for your life. It is wise to draw from the power of yoga, especially for women during the phases of menstruation, menopause, pregnancy and pre-menstrual syndrome. In effect, Yoganidra ™ helps cope with the pain and discomfort associated during the sensitive phases in a woman’s life. It is aptly said, “Peace in the body gives poise in the mind”. Ayurveda texts speak of the presence of 5 pranas or life currents that are responsible for the body's functioning. They are:
 * 1) •	Apana
 * 2) •	Vyana
 * 3) •	Udana
 * 4) •	Prana
 * 5) •	Samana

Of relevance to this topic, is the life current or prana in the Apana form, directed downwards and responsible for excretion, urination and menstruation. During the menstrual cycle, the direction of energy (apana), is downwards, and therefore is directed out of the body. It is important to ensure the natural flow of this current without obstruction.

Women experience PMS or premenstrual syndrome before the commencement of their menstrual cycle. It usually begins a week or two before the commencement of menstruation and lasts till the onset of menstruation. PMS is characterized by- discomfort, insomnia, headache, irritability, depression, or sometimes even violent behaviour and suicidal tendencies.

The phase of PMS can be alleviated by yoga. In fact, regular practice of yoga can offset the symptoms of PMS, while also reducing the pain and discomfort associated with the menstrual period.

Therefore, menstrual period should not be viewed as a low energy phase; it is rather an opportune time to turn inward and remain free from physical exertion. Symptoms
 * 1.	Headache
 * 2.	Swelling of  ankles,  feet,  and  hands
 * 3.	Backache
 * 4.	Abdominal cramps  or  heaviness
 * 5.	Abdominal pain
 * 6.	Abdominal fullness,  feeling  gaseous
 * 7.	Muscle spasms
 * 8.	Breast tenderness
 * 9.	Weight gain
 * 10.	Recurrent cold  sores
 * 11.	Acne flare-ups
 * 12.	Nausea
 * 13.	Bloating
 * 14.	Constipation or  diarrhoea
 * 15.	Decreased coordination
 * 16.	Food cravings
 * 17.	Less tolerance  for  noise

Yoga and Pregnancy
Yoga is an ancient tradition of holistic health. To practice yoga during pregnancy is perhaps the healthiest way to well -being and good health for an expectant mother. Yoga helps to achieve flexibility, relieve stress and prepare the woman for childbirth. Importantly, the discomfort during pregnancy can be relieved through the practice of yoga. Pregnancy is a time to nurture you. It is well- known that the growing baby in the womb is capable of feeling the effects of tension and stress. Therefore, it is of vital importance for the expectant mother to feel relaxed at all times. Yoga assists in promoting a tranquil state of mind, which is very important for the health of the mother and the baby. Telltale signs Early pregnancy is characterized by nausea, lethargy and loss of appetite. This condition can be alleviated through 'shatkarmas', techniques to cleanse the body of it’s' toxins.

Other symptoms are:
 * 1) •	Morning sickness
 * 2) •	Tenderness and swelling of breasts
 * 3) •	Fatigue
 * 4) •	Nausea
 * 5) •	Increased frequency of urination
 * 6) •	Weight gain
 * 7) •	Mood swings
 * 8) •	Missed menstrual period

'Yoganidra ™ ' is an active and best technique in activating the body engine .There the several technique and postures are to activate the several parts of the body .In the ancient days this technique was being used to prevent some disease and for in healing. In a very broad sense, the simple meaning of the word Yoga is union or joining together .The Sanskrit word for adding one number to another is Yoga. When a man builds a relationship with another that relationship is Yoga .Likewise, the relationship between husband and wife is called marriage, between father and offspring is parentage, between brother and sisters fraternity, and so on .Such union of two separate identities becomes Yoga or a union. There are many kind of Yoga. Karma 'Yoga', Jnana 'Yoga' ,Bhakti 'Yoga', Ashtanga 'Yoga' , Raj 'Yoga' Hath 'Yoga' ,Laya ‘Yoga’,Jap 'Yoga' and many more. 'Yoga' is the way to self realization, realization of the God that the existing of the Supreme power, union of the human soul with the supreme Soul and the attainment of the Permanent bliss. In Yoganidra ™ you will find 2 types of Yogic Asana used to start as well as make the completeness of the technique and for the fulfilment of your aim and ambition to achieve the success of your life.

Technique
Remember •	Benefits and Limitations •	Those suffering from chronic knee pain should not practice it. •	Those getting cramps in calf-muscles should practice it cautiously SAVASANA Technique •	Lie straight on your back with ease. •	Make distance of about one and half feet between legs. •	Place hands straight on the ground at the distance of six inches from your body. Palms facing upward, fingers will remain slightly curled, eyes closed. •	After maintaining it for sometime, return. •	Remember:- •	There must not be tension in any part of your body. Release the tension by shaking that part where you are feeling tension. •	Loosen your legs and hands completely. •	Loosen palms and fingers also. •	Concentrate on your breathing pattern. Try to feel and concentrate on warmth while exhaling and on coolness while inhaling, in the nostrils. •	If this is not possible in the beginning, then bulge your abdomen as you inhale and carry the abdomen as you inhale and carry the abdomen downward while exhaling and concentrate on this movement of the abdomen. Benefits and Limitations •	This Asana is practiced soon after the practice of Yoganidra ™ or other Asana, through this, fatigue is removed. •	This is very beneficial in high blood pressure, and cardiac diseases. •	This Asana is very beneficial for the people suffering from neurosis and fear complexes. •	Those who have been forbidden for supine position by doctors due to some reason should not practice it. Guide Lines for Yoganidra ™ •	1. * Physical Benefits of Yoganidra ™
 * 1) •	Sit down in Cross legged.
 * 2) •	Slowly catch hold the sole of right form left hand and ankle form the right and place it on the left thigh.
 * 3) •	Similarly catch hold the sole of left leg from right hand and ankle from the left.
 * 4) •	Now place it well on right thigh.
 * 5) •	Place hands on respective knees in Gyana Mudra. Close your eyes or keep the gaze nasal or in front.
 * 6) •	While returning to the original position, first stretch out your left leg.
 * 7) •	Then stretch out your right leg also.
 * 1) This is a meditative posture; hence, spine must remain straight in its final position.
 * 2) •	One must practice Ardha Padmasan before he resorts to practice Padmasan.
 * 3) •	Do not forget the limitation. After keeping one leg on the other thigh, if other leg can not be placed fully on the other thigh, do not try to put it forcefully.
 * Leave bed as early as possible.
 * •	2. Recommended to start 'Yoganidra ™ '  practice after bathing
 * •	3. For the Practice of 'Yoganidra ™ ' the 'Yoganidra ™ ' room as per the Work Room or Study Room decoration is preferable (described later).
 * •	4. During the practice of the 'Yoganidra ™ ' the body should be protected from strong droughts.
 * •	5. Underwear or a pair of sorts should be worn while practicing the 'Yoganidra ™ ' .In cold weather wear some appropriate.
 * •	6. Ladies too should not wear too many clothes during the practicing of ‘Yoganidra ™ ’.
 * •	7. Clothes should be loose so as to allow free movements and the comfort-ness for 'Yoganidra ™ '
 * •	8. One should not talk during ‘Yoganidra ™ ’.
 * •	9. One should do 'Yoganidra ™ ' on a carpet, mat or blanket and not on a coat or bed etc.
 * •	10. One should not do 'Yoganidra ™ ' on bare floor.
 * •	11. Ladies should not do 'Yoganidra ™ ' during menstruation periods, but recommended during pregnancy, it effects excellent on the inner baby.
 * •	12. One should not hurry while during 'Yoganidra ™ '
 * •	13. To question how much time should be given for ‘Yoganidra ™ ’, the answer is doing as much as possible for you but at first follow the timing by the 'Yoganidra ™ ' book i.e. 15 to 30 minutes.
 * •	14. If 'Yoganidra ™ ' is practiced regularly, the body will become healthy and the mind will become cheerful and the interest as well as the duration of practicing capability increases.
 * •	15.'Yoganidra ™ ' can be done in worry or anxiety to reduce the same.
 * •	16. All the age group can practice can practice the ‘Yoganidra ™ ’, men or women children or young
 * •	17.'Yoganidra ™ ' immediately after walk or aerobic exercises are prohibited, take 30 minutes beak after any physical exercise.
 * •	18. Doing the seasonal after 'Yoganidra ™ ' will give you a better result
 * •	19. You can start the course of action for practicing Yoganidra ™ at any point of time, any day any month also any year.
 * •	20. Lastly the most important points to remember that if you want to achieve any particular goal or achievement you can treat it as a self Hypnosis, so you should prepare accordingly to complete a course of 21 days to achieve the same.
 * 	Reduces Backache
 * 	Reduces Neck Problem
 * 	Reduces tiredness
 * 	Sleepiness Disappears
 * 	Digestion Capacity increases
 * 	Balancing of Blood pressure takes place
 * 	Retrieve Of Body Energy
 * 	Awakening of Kundalini

Practitioners and students often report that headaches, back pain, anxiety, menstrual cramps and stress have changed or vanished. Some people say they sleep through the night regularly for the first time in their lives. In more than one case, students have banished carpal tunnel syndrome, avoided surgery and generally found new balance and harmony in their lives. Irrespective of whether these beneficial changes are related to an overall improvement in health and well-being or are due to Yoganidra ™, these healthy changes are deeply appreciated by several people.

Psychological Benefits of Yoganidra ™
 * 	Increases Concentration
 * 	Increases Will Power
 * 	Reduces Stress and Tension
 * 	Neurons Get Stabilized
 * 	Memory Power Increases
 * 	Bad habits Like Masturbation, Reduces
 * 	Sexual maladjustment Balances

Yoganidra ™ immensely helps you in controlling your mind … and cultivating ‘mindfulness’! Meditation is required to establish your mind firmly in itself and link up with your true Self. Then, from that deeper level of consciousness, you start living a life of honesty, sincerity and compassion … all qualities, which foster purity and lead to mergence with the Infinite.

Spiritual Benefits
 * 1) Improved Concentration
 * 2) Regulated Breath
 * 3) Clarity in Mind

Healing of the body, psyche and soul is one of the basic directions in the yogic activity and serves the whole psychobiological and spiritual restoration. Purifying, healing and rejuvenating yogic exercises can restore health, life force, joy and also lengthen the life span. Yoganidra ™ practices serve liberation, salvation of the soul and its reconciliation with God. Discover Your Breath - A major and important benefit you may notice with yoga practice is that you are more in touch with your breathing. The practice of Yoganidra ™ can increase physical flexibility and strength, reduce mental stress and chatter, and help you find or deepen your spiritual connection to the sacred Supreme Spirit.

Steps for Practicing Yoganidra ™
Step -1

	Select a noise free room some how dark 	Take a cloth (preferably White in color) as required for sitting. 	Take a candlestick (no matter it is small or large, it should have the capacity to lightening up to 1 hour minimum) place it 2 feet far from you. 	Play the Yoganidra ™ Music / any scientific Instrumental music (any song / music / audio track without human voice or instruction, and ensure the audio track will be having capacity to be played continuously for 30 to 45 minute). Select the one that you feel comfortable, general music is basically to keep you away from other distraction like phone ringing or other noise. Scientific music will help your brain waves in changing the different state of mind & brain and will help you to go to the self hypnotic state, for the tranquillity of mind.

Step-2

	Switch off all the lights in the room, if it was not switched off before. 	Be seated in the centre of the room facing to North / East, West or south is not advisable. 	Enlighten  the candle. 	Sit in cross leg style.

Step-3

	Feel that you are comfortable & relaxed 	Now change your sitting to padmasan (Cross legged). Padmasan is the preferable asana for this Yoganidra ™practice.

Step-4

	Put your hands on two knees. 	Let the Index finger touch the thumb.(Gyan Mudra) 	Make your hand and backbone strong, little bit erect but not tensed.

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. 	If you are having eye sight / any other eye problem, after the 1st Practice of this Yoganidra ™ practice, if that does not helps then skip the Tratak technique.

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 	During the Period of counting 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) by counting the numbers. 	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 to 30 minutes. Minimum of 15 minute is always advisable. 	You can use the Panchak ™ audio / any suitable audio track when doing this technique. Which will give you a best result as mentioned later in this instruction booklet. 	During this phase you will feel drowsy and thought less. But important factor is that the more you will try to make your mind empty, it will collide with many thoughts and thinking’s and memories. So please do not get distracted by these. Continues practice will help you to have the tranquilized mind.

Step-10

	At the completion of the audio, 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 Savasana l to give the final touch to your Yoganidra ™ technique.

Does the selh help books help ?
Still think... Anupapatri (talk) 06:07, 14 July 2015 (UTC)