7 Day Yoga Nidra (Relaxation) and Meditation Retreat in Rishikesh

Facilities

This one-week intensive retreat aims to guide you to establish a harmonious lifestyle for yourself and be able to share your experiences with others for the better life.

The practice of Yoga nidra has been secret and imparted to those few yogis who have mastered their sleep. In Indian Mythology, there occurs a unique concept of sleep. You often find even the trinity of the universe lord Brahma, Vishnu, and Shiva under the domination of sleep. Nidra is viewed in ancient Indian culture as a Goddess. Texts describe yoga Nidra as a manifestation of transcendental reality whom is called Maha-maya, Tripura-sundari, etc.

The course will explore the concept of yoga Nidra in details at theoretical and practical levels. This is designed assist students of yoga to understand and experience the deeper layers of their personality. The course mainly includes breathing practices, tension, and relaxation practices of yoga Nidra. You will be guided through a very basic level of yoga Nidra practice and to the advance practices of yoga Nidra as well.

Apart from the yoga Nidra sessions, students will have sessions on pranayama (understanding and regulating of your breath), Pratyahara (internalisation of sensory inputs), Dharana (concentration), Dhyana (meditation) processes drawn from the Patanjali Yoga Sutras - ancient yogic doctrine that aims to integrate your body, mind, heart, and souls for complete living.

Retreat curriculum

Practice relaxation and preparation for yogic sleep

• Introduction to the concept and practices of relaxation
• Relaxation in daily life
• Sequence of relaxation practices
• Tension and relaxation exercises
• Systematic relaxation exercises
• 31 points relaxation exercise
• Preparations for Nidra yoga

Nidra yoga (yogic sleep)

• 61 points (deep relaxation moving into Nidra yoga)
• 61 blue star practice
• Nidra yoga practice 1
• Nidra yoga practice 2

Mantra chanting

• Intro to mantra science
• Morning prayers and evening prayers
• Surya namaskar 12 mantras along with bija mantras

Hatha yoga asanas

• Meditative steps of performing the Hatha yoga: centering, entering, refining, holding, coming out, and reflection
• Surya namaskar (sun salutations)
• Types of yoga asanas: standing, sitting, backward bending, forward bending, spinal twisting, fire series, inversion, shavasana, and others
• Yoga asanas benefits

Breathing and pranayama practices

• Establishment of diaphragmatic breath
• 1:1, 1:2, and 1:4 breathing practices
• Different practices of pranayama: nadi shodhana, ujjayee, kapalabhati, bhastrika, shitali, shitkari, and brahmari
• Benefits or pranayama practices

Meditation

• Meditation in daily life
• Two to five minutes meditations
• Beginning meditation
• So-ham meditation

Yoga philosophy, lifestyle, and yoga ethics

• Introduction to Indian philosophy
• Astanga-yoga: yama, niyam, asana, pranayama, pratyahara, dharana, dhyana, and samadhi
• Philosophy of Nidra yoga
• Yoga Sutras of Patanjali on Nidra yoga
• Yoga ethics: yamas and niyamas

Typical daily schedule

• 05:00 Wake up
• 06:00-06:15 Karma yoga and mantra chanting
• 06:15-07:00 Shat-kriyas and pranayama practices
• 07:00-08:30 Warm-up exercises, joints, and glands following Hatha yoga asanas
• 08:30-10:00 Breakfast and free time
• 10:00-12:00 Nidra yoga (workshop 1, philosophy, and practice)
• 13:00-14:30 Lunch
• 14:30-15:45 Nidra yoga (workshop 2 and practice)
• 16:00-16:15 Tea break
• 16:15-18:00 Astanga Vinyasa yoga sessions
• 18:30-19:30 Dinner and free time
• 19:30-20:30 Guest lectures / satsanga / meditation / audios and videos / self-study / inner dialogue
• 21:00 Go to sleep

Note: It is advised that you arrive at the yoga school one day before the course starts.

This yoga retreat will be held at Yoga Vidya Mandiram Yoga School, Rishikesh, India. The yoga school is located in the heart of the sacred township of Rishikesh on the bank of the holy river Ganges and at the foothills of the Himalayas, the abode of yogis. The school is in a wonderful magical place only a short walk from the main town and the bank of the river. It is the perfect location for your activities.

Distances

• Dehradun Airport (DED), 15 kilometers

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During this yoga training, you will be served with three daily delicious and healthy vegetarian meals: breakfast, lunch, and dinner. Filtered water, herbal tea, and snacks are also available. The menu is creative and balanced with proteins so you feel full and satisfied. If you are planning to have fast in any day, please inform Yoga Vidya Mandiram for avoiding food waste.

Mountain hiking, walking, or trekking

Riding boat in the Ganges

Shopping

Visit nearby temples and shrines

• 6 nights non-AC accommodation (AC available at additional cost)
• Three vegetarian meals per day
• Afternoon tea (Masala Chai)
• Half-day excursion
• Free Wi-Fi
• Yoga materials during class (i.e. yoga mat, block, belt, etc.)
• Printed study handouts
• Course certification

• Airport transfer (available at additional charges)
• Travel expenses (i.e. airfare, train, bus, taxi, etc.)
• Laundry services (available at additional charges)
• Extra nights beyond course dates (available at additional charges)
• Extra excursion not organized by the school
• Air conditioning / heater (available at additional charges)
• Travel and medical Insurance
• Other personal expenses

Recommended Airports

• A reservation requires a deposit of 30% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.