Cyclic Meditation in Supine & Prone Postures by Dr Rachana Jain 05 02 2025 скачать в хорошем качестве

Cyclic Meditation in Supine & Prone Postures by Dr Rachana Jain 05 02 2025

Cyclic meditation (CM) is a yoga-based technique that alternates between gentle physical postures (asanas) and relaxation to induce deep relaxation and promote stress reduction. It involves a cycle of stimulation (through movement and awareness of body parts) and relaxation, aiming to calm the mind and relieve stress. This technique is rooted in ancient yogic wisdom, specifically the Mandukya Upanishad, and was further developed by Dr. H.R. Nagendra and Dr. Nagarathna Didi from Swami Vivekananda Yoga Anusandhana Samsthana (SVYASA). Here's a more detailed explanation: Core Principles: Stimulation and Relaxation: CM utilizes a cycle of stimulating the body through various asanas and then immediately following with relaxation techniques. Awareness: The practice emphasizes bringing awareness to the body, breath, and sensations during both the stimulation and relaxation phases. Cyclical Nature: The technique is based on the principle of cyclicity, mimicking the natural rhythms of stimulation and relaxation in the body and mind, according to Vivekananda Health Global. Key Aspects of the Practice: Starting Position: Typically begins with lying down in Shavasana (corpse pose). Instant Relaxation Technique (IRT): A short technique to induce immediate relaxation by tensing and releasing different body parts. Standing Poses: Involves movements like shifting weight on toes and heels, and lateral bending. Sitting Poses: Includes forward and backward bends like Pashimotanasana and Ustrasana. Deep Relaxation: Concludes with a guided relaxation focusing on different body parts. Awareness of Breath: Conscious breathing is maintained throughout the practice. Mindfulness: The practice encourages bringing awareness to the present moment and observing the breath and bodily sensations. Benefits: Stress Reduction: CM is known for its effectiveness in reducing stress and promoting relaxation. Improved Sleep: Research suggests it can improve the quality and duration of sleep. Enhanced Mental Clarity: The practice can help calm the mind, improve focus, and enhance mental clarity. Increased Productivity: By reducing stress and promoting relaxation, it can also improve productivity and emotional stability. Deep Relaxation: CM is known for inducing a state of deep relaxation, similar to what is achieved in deep sleep. Suitability: Suitable for Beginners: The structured and guided nature of CM makes it accessible to beginners. Can be done in Limited Time: Even with limited time, one can benefit from practicing cyclic meditation.