{"id":27121,"date":"2021-07-14T00:00:00","date_gmt":"2021-07-13T22:00:00","guid":{"rendered":"https:\/\/samarali.com\/yoga-nidra-for-ultimat-avslappning-av-kroppen\/"},"modified":"2024-10-07T14:35:16","modified_gmt":"2024-10-07T12:35:16","slug":"yoga-nidra-for-ultimat-avslappning-av-kroppen","status":"publish","type":"post","link":"https:\/\/samarali.com\/sv\/yoga-nidra-for-ultimat-avslappning-av-kroppen\/","title":{"rendered":"Yoga Nidra f\u00f6r ultimat avslappning av kroppen"},"content":{"rendered":"\t\t
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Yoga Nidra – allt du vill veta<\/h3>\n

– G\u00e4stblogginl\u00e4gg av Marianna –<\/em><\/p>\n

Vi h\u00e4mtar n\u00e5gra kuddar, kanske en bolster, en filt och en \u00f6gonkudde om du vill, och f\u00f6rbereder oss f\u00f6r en Yoga Nidra-session.<\/p>\n

Om du inte \u00e4r bekant med denna \u00f6vning kommer jag att ber\u00e4tta vad Yoga Nidra \u00e4r och dess f\u00f6rdelar.<\/p>\n

Ursprung<\/h4>\n

Yoga Nidra \u00e4r en teknik som h\u00e4rr\u00f6r fr\u00e5n gammal tantra och som utvecklades av Swami Satyananda under 1940-talet.<\/p>\n

Han s\u00e5g ett stort behov av enkla tekniker med stor kraft f\u00f6r att minska stress och lidande.<\/p>\n

Han ins\u00e5g ocks\u00e5 att om man riktar sin medvetenhet mot en viss del av kroppen s\u00e5 slappnar man av och laddar den delen.<\/p>\n

I indiska mytologiska texter omn\u00e4mns Yoga Nidra som det tillst\u00e5nd som uppst\u00e5r n\u00e4r den indiske guden Vishnu sover.
\nDen universella skapelsen \u00e4r d\u00e5 Vishnus dr\u00f6m. <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Betydelsen av ”Nidra”<\/h4>\n

”Nidra” betyder s\u00f6mn i Sanskirt.
\nDjup, dr\u00f6ml\u00f6s s\u00f6mn.
\nDet \u00e4r en kraftfull avslappnings- och meditationsteknik som framkallar djup avslappning i kropp och sinne f\u00f6r att \u00f6ka sj\u00e4lvmedvetenheten. <\/p>\n

Tillst\u00e5ndet Yoga Nidra uppst\u00e5r n\u00e4r du kan f\u00f6rbli medveten under ett tillst\u00e5nd av djup s\u00f6mn.
\nDet \u00e4r inte en enkel avslappnings\u00f6vning; i slut\u00e4ndan leder Yoga Nidra till ett djupt tillst\u00e5nd av medveten s\u00f6mn.
\nDet kan definieras som en yogisk s\u00f6mn med medvetenhet. <\/p>\n

Syftet \u00e4r att medvetet g\u00e5 fr\u00e5n ett medvetandetillst\u00e5nd till ett annat, fr\u00e5n vakenhet till dr\u00f6mmar till s\u00f6mn.<\/p>\n

Hur man \u00f6var<\/h4>\n

Rolf Sovik, klinisk psykolog och VD f\u00f6r Himalayan Institute, har studerat yoga under m\u00e5nga \u00e5r i USA, Indien och Nepal och fick s\u00e4rskilt l\u00e4ra sig Yoga Nidra av Swami Rama.
\nEnligt honom guidas \u00f6vningen genom 5 steg: <\/p>\n

1. R\u00f6relse<\/h5>\n

I b\u00f6rjan kan man g\u00f6ra n\u00e5gra l\u00e4tta r\u00f6relser som att str\u00e4cka p\u00e5 axlarna, armarna, vrida p\u00e5 ryggen eller r\u00f6ra p\u00e5 h\u00f6fterna och benen.<\/p>\n

2. Tr\u00e4ning utan r\u00f6relse<\/h5>\n

L\u00e4gg dig sedan ner p\u00e5 golvet (som i Shavasana) och g\u00f6r flera repetitioner utan r\u00f6relse. Den h\u00e4r \u00f6vningen bygger p\u00e5 id\u00e9n att hj\u00e4rnan signalerar till kroppen att h\u00e5lla benen, armarna och buken sp\u00e4nda f\u00f6r att sedan sl\u00e4ppa.
Den h\u00e4r \u00f6vningen ger dig en f\u00f6rsmak av att det \u00e4r m\u00f6jligt att flytta sinnet fr\u00e5n plats till plats i kroppen. Dessutom hj\u00e4lper det att utveckla en medvetenhet om hur sinnet \u00e4r kapabelt att g\u00f6ra den d\u00e4r v\u00e4xlingen f\u00f6r att skapa sp\u00e4nning och sedan slappna av.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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3. Systematisk avslappning<\/h5>\n

Det tredje steget \u00e4r att slappna av.
\nAvsp\u00e4nningarna l\u00e4rs ut mycket systematiskt: <\/p>\n

    \n
  1. Genom 61 punkter av kroppsavslappning, som kallas Shavayatra.<\/li>\n
  2. Genom 75 andnings\u00f6vningar, som kallas Shitili Karana.<\/li>\n<\/ol>\n

    Dessa tv\u00e5 avslappnings\u00f6vningar g\u00f6rs efter sp\u00e4nnings\u00f6vningarna som g\u00f6r att du kan slappna av extremt djupt.<\/p>\n

    4. \u00d6vning i andningsmedvetenhet<\/h5>\n

    Det h\u00e4r steget inneb\u00e4r att du k\u00e4nner andetaget genom en n\u00e4sborre p\u00e5 ena sidan av kroppen och sedan p\u00e5 den andra sidan.<\/p>\n

    5. Sova med medvetenhet (Yoga Nidra)<\/h5>\n

    I detta sista steg l\u00e5ter du medvetandet f\u00e4rdas fr\u00e5n panncentrum till halscentrum och hj\u00e4rtcentrum och du instruerar ditt sinne och din kropp att sova medvetet.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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    En hel \u00f6vning kan ta en och en halv timme att genomf\u00f6ra, och d\u00e5 \u00e4r b\u00e5de kropp och sj\u00e4l djupt avslappnade.<\/p>\n

    Den resan fr\u00e5n vaket tillst\u00e5nd till djup s\u00f6mn \u00e4r inneh\u00e5llet i Yoga Nidra.<\/p>\n

    Yoga Nidra \u00e4r f\u00f6r alla<\/h4>\n

    Alla kan ut\u00f6va Yoga Nidra, s\u00e4rskilt de som k\u00e4mpar f\u00f6r att sl\u00e4ppa taget, de som lider av s\u00f6mnbrist, \u00e5ngest eller depression.<\/p>\n

    T\u00e4nk dock p\u00e5 att det alltid \u00e4r bra att f\u00f6rst kontrollera med din l\u00e4kare, s\u00e4rskilt om du k\u00e4mpar med sv\u00e5ra trauman eller depression, och ut\u00f6va yoga Nidra med erfarna l\u00e4rare.<\/p>\n

    Yoga Nidra \u00e4r en \u00f6vning i l\u00e4kning, v\u00e4nlighet och \u00f6verl\u00e4mnande.<\/p>\n

    \u00c4r du redo f\u00f6r din n\u00e4sta Yoga Nidra-klass?<\/p>\n

    Marianna<\/strong> har ut\u00f6vat yoga i mer \u00e4n \u00e5tta \u00e5r, och under 2020<\/em>
    hon slutf\u00f6rde 200h Yoga Teacher Training i Vinyasa p\u00e5 YogaMoves i Utrecht.<\/em>
    Hon brinner f\u00f6r att dela med sig av yoga till andra och leva mer h\u00e5llbart,<\/em>
    och resor.
    \nHennes INSTAGRAM-sida:<\/strong> https:\/\/www.instagram.com\/greenyogawithme\/<\/a> <\/em><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    Yoga Nidra – allt du vill veta – G\u00e4stblogginl\u00e4gg av Marianna – Vi h\u00e4mtar n\u00e5gra kuddar, kanske en bolster, en filt och en \u00f6gonkudde om du vill, och f\u00f6rbereder oss f\u00f6r en Yoga Nidra-session. Om du inte \u00e4r bekant med denna \u00f6vning kommer jag att ber\u00e4tta vad Yoga Nidra \u00e4r och dess f\u00f6rdelar. Ursprung Yoga […]<\/p>\n","protected":false},"author":1,"featured_media":16610,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_improvement_type_select":"improve_an_existing","_thumb_yes_seoaic":false,"_frame_yes_seoaic":false,"seoaic_generate_description":"","seoaic_improve_instructions_prompt":"","seoaic_rollback_content_improvement":"","seoaic_idea_thumbnail_generator":"","thumbnail_generated":false,"thumbnail_generate_prompt":"","seoaic_article_description":"","inline_featured_image":false,"seoaic_article_subtitles":[],"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[149],"tags":[],"class_list":["post-27121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-blogs"],"acf":[],"yoast_head":"\nYoga Nidra f\u00f6r ultimat avslappning av kroppen - Samarali<\/title>\n<meta name=\"description\" content=\"Upplev djup avslappning och stressreduktion med Yoga Nidra. 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