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Instructions: Virtual Yoga Nidra

Success – You are enrolled in Yoga Nidra (Zoom)

♥ Welcome! Click here for the Zoom link needed to start class. This link is for you alone – please invite friends to register for themselves.

♥ The class link above will be emailed to you about 45 minutes prior to class time so it’s on top of the email heap. Look in your spam or promotions folder if you don’t see it.

♥ If needed, download Zoom from your app store now. It’s free & easy. Use this Zoom Tutorial to get up to speed.

♥ Please sign in by 6:45 pm if you are new to Zoom. We will go over a few things like turning off & on audio, video, speaker & gallery view, etc. Here is a Tutorial on using Zoom

♥ Class starts at 7 pm on Monday. “Doors” close at 7:07 for security purposes. You won’t be able to join if you’re late. You will still get the audio after class.

♥ Please review this info on Yoga Nidra to get off to a good start.

♥ Go here for important info on the relaxation pose (savasana), the yoga posture used during Yoga Nidra. It features props to use, alternatives to lying on your back (sideways, sitting, etc.), and how to address some personal conditions like snoring prevention, handling acid reflux, sleep apnea, back pain, hypertension, etc.

♥ Zoom Etiquette

Before Class

Find a good place at home for your device (good Wi-Fi connection, etc.).
Charge up the batteries on your device. Plug it in if possible.
Get your mat, blankets and pillows out.
Cut down on distractions by closing the door, etc.
Please arrive a few minutes early to sign in and say hello, just like a regular class. For security purposes, “Doors” close 5 minutes after start time and you will not be able to join in.

During Class

Use “Gallery” view if you want to see the others in class who have their ‘video’ turned on. This adds to the community feel. Once class starts, you will see me better by being on ‘speaker’ view which just shows my screen. More about this at class.
Security measures are in place to keep us safe.

After class

Watch for an email with a link to listen to the yoga nidra practice (not the discussion)
Use this link to register for more classes. It goes to a page to register and pay with either PayPal or a credit card.

Fine Print: Sorry, no refunds for missed classes. You will get a recording of the yoga nidra practice (not the discussion) by email within 48 hours after class for streaming for your personal and non-commercial use only that is valid for 14 days. Stuff can happen since this is “live,” (like the Zoom connection or audio connection/audio is bad, weather interruptions, etc.). You will be notified by email, if possible and ASAP, if a class you’re scheduled for is canceled or rescheduled. Thank you for your cooperation and understanding.

Let me know if you have questions ahead of time. Click here.

Good luck and see you soon!

♥ Julie

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Understanding OM | AUM

OM |AUM conveys universal peace, harmony, and divinity. Om is the sound vibration of the true Self (Atman) and exemplifies supreme consciousness. The sacred vibration of Om (Hindu, Buddhist, Jain) is similar in sound and meaning to Amen (Christian), Amin (Islamic). Notice how Shalom (Hebrew) and Om Shanti (Sanskrit) share similar sounds expressing peace.

Comprehensive in nature, Om is visualized by the image (yantra) above. It is the cosmic, primordial sound vibration of divine universal consciousness. Like other mantras, it transcends the mind and emotions. Its celestial qualities can be revealed and actualized when one’s body and mind vibrate to its sacred sound through repetition (japa). Repetition can be done out loud to influence us physically, whispered or with one’s lips for a mental-emotional effect, and silently for inspiring one’s higher Self.

Om is naturally heard when breathing out slowly. Start with your mouth open. Breathe out to hear aaahhh. Listen for ooouuu as your lips begin closing. You will hear mmmm when your lips close. Listen to the silent pause afterward.

The full meaning of Om is infinite. Over time, chanting Om and/or visualizing it personally can reveal its significance. Reading about it is helpful but cannot reveal its power. For inspiration, here is some of its meaning and symbolism. Colors are provided to aid understanding of the relationship between the visual and auditory experience of Om.

Written and compiled by Julie Lusk. Primary sources: Vedas, Mandukya Upanishad, Bhagavad Gita, and Yoga Sutras. ‘The Secret Power of Yoga’ by Nischala Joy Devi. Diagram and explanation of OM’s symbolic significance by Sreedevi Bringi.

OM Sound and Symbol– pdf Chart to Print

Sound vibration	A (aaaah)	U (oouuu)	M (mmmm)	Silent Om
Visual symbolism	Bottom left curve	Side curve	Top left curve	Crescent moon = Illusion. Obstacles
				Dot = true Self
Aspects of time	Past	Present	Future	Timeless
Aspects of focus	Outward	Inward	Outer inner harmony
Aspects of being	Body	Mind	Spirit	Absolute
Chakra energy	Lower chakras	Middle chakras	High chakras
4 awareness states	Waking \|Duality	Dreaming	Sleeping \| Nonduality	Turiya (4^th state)
4 mind states	Conscious	Subconscious	Unconscious	Turiya (4^th state)
3 realms	Earth	Atmosphere	Heaven
3 gunas (attributes)	Rajas (overactivity)	Sattva (harmony)	Tamas (inactivity)
3 universal forces	Creation	Preservation	Dissolution
Trinity	Brahma Father / Mother	Vishnu Son / Daughter	Shiva Holy Spirit

OM Sound and Symbol– pdf Chart to Print

Yoga Mudras for the Hands

October 10, 2010 by Julie Lusk

Have you ever needed the benefits from yoga (energy, relaxation, clear mind, emotional balance, etc.) but couldn’t practice a pose because you were in public, not dressed for yoga, or didn’t even know how to do yoga? This happens to me several times a day! Luckily, I have found another secret that really works. It’s Yoga Mudras – yoga poses using hand positions and gestures.

I finally started taking these ancient teachings seriously while I was teaching relaxation training and guided imagery in the Bahamas last spring for the Easter/Passover Symposium on Yoga and Sacred Healing at Sivananda Ashram. Amy Weintraub (Yoga and Depression) and Joseph and Lilian LePage (Integrative Yoga Therapy) taught them as part of their presentations. This experience convinced me that Yoga Mudras are very effective, simple and profound.

As soon as I got home, I began investigating and practicing Yoga Mudras more and more. One morning I was reading a book on Yoga Mudras by Gutrud Hirschi and it described amazing results and reasons to practice Yoga Mudras. The results sounded too good to be true. Since I was suspicious, I wanted to put it to the test.

Meanwhile, I was suffering from seasonal allergies – my nose was running, my eyes were watery and itchy, and I was sneezing. So I tried Bhramara Mudra. It worked – and quickly too! Naturally I shared this with my yoga students and they also reported positive results too. We were so excited and it convinced us that Yoga Mudras have lots of valuable benefits to offer.

There are Yoga Mudras to help with allergies, feeling calm, lifting energy, headaches, chakra balancing and many more.

So, how can you learn more about yoga mudras for the hands?

1. My next 2 blog posts will show you wonderful mudras to practice. (use the RSS feed so you don’t miss out – it’s up in the right corner of this blog)

2. Attend yoga classes. See my schedule. Let me know if you would like to book me for a workshop.

3. Joseph and Lilian LePage have been studying Yoga Mudras for 10 years to write a book all about them. Their book shows 108 hand gestures along with guided meditations and affirmations. I am honored and excited that they asked me to edit the guided meditations.