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Body and Balance - Relaxation - Yoga Nidra



Body and Balance – Yoga Nidra

Copyright © 2016 by Body and Balance. All rights reserved worldwide. No part of this publication may be replicated, redistributed, or given away in any form without the prior written consent of the author/publisher or the terms relayed to you herein.

Jill Healy-Quintard, Body and Balance,

Manly Vale, NSW, 2093, Australia






[][] Table of Contents

Table of Contents 3

Relaxation 4

Sitting Spine Twist (Marichyanasana) 7

Namaste 8



[][] Relaxation

Yoga Nidra (the waking sleep) is part of all programs I teach. This one is modified to 10 minutes to fit into a 1 hour or a 75 minute class. Yoga Nidra can be any length from 10 minutes through to as much as 2 hours. Finishing with a seated spine twist after slowly rising from side lying or rocking back and forth to sitting adding another 2 long inhales and exhales to complete this section.

Chest Stretch Relaxing into Savasana

(Corps Pose) for Yoga Nidra



Extend the legs one at a time out on the floor. Stretch the arms back over the head on and inhale through the nose and gently float the arms over the head to your side with palms facing up on the exhale through the nose.


Aim: Yoga Nidra (although a shortened version in these classes) restores our body, our senses and our minds to relaxation and allows us to feel tranquil and in a state or well-being.


Breathing: Inhaling and exhaling through the nose. Alternate nasal breathing for deeper practice.


Watch Points: If discomfort in back bend one or both knees, may need towel or ball under neck. Feet and arms separated and arms straight down with palms of hands up. Neck lengthened.


Contraindications: Pregnancy past 22 weeks to full-term. Client can lie on their side. Back pain of any kind.

p<>{color:#000;}. Focus on the breath counting your inhale and exhale. Notice if one is longer than the other and make both the same length. (Focusing on breath relaxes the body and counting the breath helps ‘Monkey Mind’ (the incessant chatter of the mind).

p<>{color:#1A0E07;}. Add another count to each inhale and exhale making the breathe a little longer and focus deeper.

p<>{color:#000;}. Then take awareness to the toes relaxing the big toe, 2nd toe, 3rd toe, 4th toe and little toe. All toes relaxing.

p<>{color:#1A0E07;}. Relax the top of your feet, the souls of your feet.

p<>{color:#1A0E07;}. Relax your ankles, shins, calves and knees

p<>{color:#1A0E07;}. Relax the front of your thighs, your inner thighs and outer thighs, the back of your thighs. Both legs, feet and toes.

p<>{color:#1A0E07;}. Relax the front of your torso. Pelvic area, lower abdominal muscles, diaphragm and chest. The whole front or your torso.

p<>{color:#1A0E07;}. Relax the back and sides of your torso. Your hips, your buttocks, lower back and moving up your spine from your lower back, mid back, upper back, shoulders, back, front and sides of torso. Your whole torso.

p<>{color:#1A0E07;}. The inner part of your arms, the outer parts of your arms, the palms of your hands, the back of your hands, your fingers and thumbs. Your whole arm, torso, legs, feet and toes relaxing.

p<>{color:#1A0E07;}. Your neck, your eyes, your cheeks, your mouth, teeth, tongue and jaw, your forehead, your whole face. The back of your head, the top of your head, your whole body.

p<>{color:#1A0E07;}. Your whole body relaxing.


Take your awareness back to your breathe with a long inhale and a long exhale (repeat x 3).

Begin to move your fingers and your toes and hug the knees to your chest (eyes still closed) and gently rocking back and forth and either rock up to sitting or role gently to your side (away from your heart) and come up to sitting cross legged.



[][] Sitting Spine Twist (Marichyanasana)


Aim: A wonderful finish to the class as the twist rotates the spine fully, strengthens back, stretches hips and as in all spine twists detoxes the body through the gentle massage of internal organs such as liver, spleen and intestines. You will also feel a freeing of shoulders.


Breathing: Inhale and on the exhale turn.


Watch Points: Posture, knees.


Contraindications: Knee and hip issues. Spine and neck issues

p)<>{color:#1A0E07;}. With legs crossed place the hand on the opposite knee, the other at the base of the spine. Inhale and on the exhale turn and look over the shoulder.

p)<>{color:#1A0E07;}. Place the hand on the other knee and inhale and repeat to the other side.

p)<>{color:#1A0E07;}. Uncross and re cross the legs changing the pattern and repeat

p)<>{color:#1A0E07;}. Keep chest and shoulders open.

p)<>{color:#1A0E07;}. Inhale and exhale in a smooth, relaxed pattern as you lengthen through the spine.

p)<>{color:#1A0E07;}. Inhale again and lift the arms above the head bring the palms together and lower to the heart centre for Namaste.


[][] Namaste

To perform Namaste, we place the hands together at the heart charka, close the eyes, and bow the head. It can also be done by placing the hands together in front of the third eye, bowing the head, and then bringing the hands down to the heart. This is an especially deep form of respect. Although in the West the word “namaste” is usually spoken in conjunction with the gesture, in India, it is understood that the gesture itself signifies Namaste, and therefore, it is unnecessary to say the word while bowing.


We bring the hands together at the heart chakra to increase the flow of Divine love. Bowing the head and closing the eyes helps the mind surrender to the Divine in the heart. One can do Namaste to oneself as a meditation technique to go deeper inside the heart chakra; when done with someone else, it is also a beautiful, albeit quick, meditation.

For a teacher and student, Namaste allows two individuals to come together energetically to a place of connection and timelessness, free from the bonds of ego-connection. If it is done with deep feeling in the heart and with the mind surrendered, a deep union of spirits can blossom.

Ideally, Namaste should be done both at the beginning and at the end of class. Usually, it is done at the end of class because the mind is less active and the energy in the room is more peaceful. The teacher initiates Namaste as a symbol of gratitude and respect toward her students and her own teachers and in return invites the students to connect with their lineage, thereby allowing the truth to flow—the truth that we are all one when we live from the heart.’


Definition by Aadil Palkhivala, Yoga Journal, 2013


I personally love the ritual of this in our Western world of high energy, monkey minds and always thinking what is next and so on…….and do it in all classes from GROOVE, ZUMBA through to Yoga and Pilates and the fusion of all.

It is a gesture of respect and calmness that indicates that you are thanking both the teacher and the class participants for the body/mind work just completed.



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|<>. p<>{color:#000;}. About Jill Healy-Quintard of Body and Balance Fitness and Wellness – Australia’s Wellness Specialist.

“Bringing 37 Years Training and Experience to YOU.” |

Jill Healy-Quintard of Body and Balance Fitness and Wellness is a specialist in the Mind/Body connection and the benefit of exercise. She offers classes, training and one on one sessions in Pilates, YogaPilates Fusion®, Restorative Pilates and Yoga Nidra, ChiBall Method, TribuGROOVE, BodyBarre® and STUDIO Pilates and the NEW A50+ program geared for women 50 and over who are looking for something away from the Hardcore Fitness groups, who are requiring a class that understands the needs of women peri and post menopausal and finding ‘their tribe’.

Jill also runs Fitness and Wellness workshops in Stress Management, Yoga Nidra Meditation, Posture and the Workplace and teaches general classes, small group and private sessions in Manly and Manly Vale, Sydney, as well as various corporate and primary and high school locations.

Jill is happy to show you how beneficial her Fitness and Wellness programs are for the health and wellbeing of everyone.

She has been actively involved in the Fitness Industry for 37 years and was named a Top 3 Finalist in the Australian Fitness Awards in 2005, 2006 and 2007 for her developments, contributions and achievements in the Australian Fitness Industry. Jill was nominated and named as a finalist in the Fitness Professional of the Year Awards for 2008. Jill has presented her Body and Balance Yoga/Pilates Fusion and Fitness in France and at the Australian Fitness Network Conferences in Brisbane and Melbourne and is instructing Pilates and Yoga instructors in 2015 and 2016 with this program.

Having had a Total Hip Replacement in November 2014 Jill managed to recuperate so well that she was back teaching in her Body and Balance Fitness and Wellness business 6 days per week after just 6 weeks. Jill said “This is my 2nd Hip Replacement and nothing will stop me for long. I have new hips, renewed life and am excited to work again with people of all ages and fitness levels.” Jill was recently featured on a Channel 9 News Feature regarding hips (link below). http://www.9news.com.au/national/2015/04/15/19/28/more-safety-warnings-for-hip-replacements

Jill also writes Fitness and Wellness articles for magazines, her own Fitness blog and client newsletters on the latest Mind/Body fitness and health trends and is now accepted into the Australian Fitness Network Mentoring Program to help new Fitness/MindBody Trained people in their Fitness and Wellness careers.

Jill has many qualifications including a Diploma in Yoga Therapies, Advanced Mat with Stott Pilates, a ChiBall Master Trainer and GROOVE Method facilitator to name a few.

Jill is also a qualified Teacher and ran a centre for Special Needs children and is currently part of a wellness program for anorexic teenagers to help develop self-esteem and positive body image.

Jill is also a Sport, Shiatsu and Remedial Massage Therapist and brings her extensive training and knowledge to all her classes, workshops, retreats and programs.

Body and Balance - Relaxation - Yoga Nidra

Jill Healy-Quintard of Body and Balance guides you through the simple exercise of relaxation or Yoga Nidra. Yoga Nidra (the waking sleep) is part of all programs I teach. This one is modified to 10 minutes to fit into a 1 hour or a 75 minute class. Yoga Nidra can be any length from 10 minutes through to as much as 2 hours. Finishing with a seated spine twist after slowly rising from side lying or rocking back and forth to sitting adding another 2 long inhales and exhales to complete this section.

  • Author: JillHQ
  • Published: 2017-03-16 09:05:14
  • Words: 1632
Body and Balance - Relaxation - Yoga Nidra Body and Balance - Relaxation - Yoga Nidra