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Yoga on Demand

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It’s the perfect way to rekindle your health, happiness, and sense of wonder.

I’m having a great time with the Yoga on Demand! Lori N

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Yoga Zoom Options | In-person Options

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On sale now! Just $30 per plan | Regular price is $60 | | Contact Julie Lusk to pay by check or request a scholarship.

I love Yoga on Demand. Thanks! CR

♥ Plan A …. 5 Yoga Nidra Relaxation – Audio Classes

Heartfelt Yoga Nidra Meditation | Feel relaxed and balanced by gently moving your awareness throughout your body. Sohum breathing is used as a mantra. Calm your mind and emotions with inner eye gazing (chidakasha). Awaken your intuition and inner guidance with guided imagery. Enjoy ample time to dwell in the peaceful presence of Yoga Nidra. A heartfelt pledge (sankalpa) is used to support enduring change.
Tender Time Yoga Nidra | Relieve physical tension with a light progressive muscle relaxation (PMR) exercise. Balance energy and awareness with the booster breath that adds a pause and an extra boost after inhaling and exhaling. Mindfulness and guided imagination easily leads you into feeling peaceful and spacious. Intuition and unconditional joy often result. A heartfelt pledge (sankalpa) is used.
Yoga Nidra for Restoring & Enhancing Health & Wellbeing | Generate deep calmness and enhance immunity and cell renewal using autogenic training with a special healing breath. Experience health-enhancing intuitive guidance for insights. Enjoy guided imagination for remembering wellness to enhance health.
Drop into Yoga Nidra Quickly | Relax completely by lifting and dropping portions of the body, a good substitute for anyone with contraindications for tensing muscles (PMR). Rinse away tension with an imaginary waterway. Intuition comes alive when an imagined animal appears to give and receive messages. Peace and joy are sprinkled down for absorption.
Yoga Nidra Heart Connections | Experience an amazing Yoga Nidra journey through all the dimensions of the heart starting with the physical organ itself to the heartbeat of lifeforce energy. The windows of the emotional heart are acknowledged and wiped clean to reveal the clarity of ones’ knowing heart and and the spiritual heart connection to ones’ path with a capital P. Live harp music is played throughout.

Plan A

♥ Plan B… 5 Hatha Yoga Posture – Video Classes| All classes include muscle and joint warm-ups, breathwork, and mindfulness. Enjoy savory savasana time for gaining relaxed energy.

Tone & Strengthen | Yoga to strengthen and flatten abdominals, tone back, legs, hips, and more. The psoas sequence is featured.
Fortify Bones, Muscles & Flexibility | Features 12 postures scientifically proven to increase bone density and improve alignment. Postures for balance and for strong muscles and bones are featured. Get a 75-minute and a 30-minute practice videos.
Good for Core Alignment | Improve core strength, alignment, and energy.
Moon Salute | Practice a fun yoga sequence that has it all … Flexibility. Strength. Coordination.
Chair Yoga | Benefit from yoga sitting down. Additional info given from Julie Lusk’s book, Desktop Yoga (r)

Plan B

♥ Plan C … 3 + 3 is 3 Yoga Nidra Audio Classes + 3 Hatha Yoga Video Classes

Yoga Nidra

1. 1. Heartfelt Yoga Nidra Meditation | Description above
  2. Tender Time Yoga Nidra | Description above
  3. Drop into Yoga Nidra Quickly | Description above

Hatha Yoga Postures

1. 1. Fortify bones, muscles & flexibility | Description above
  2. Tone & Strengthen | Description above
  3. Chair Yoga | Description above

Plan C

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Contact Julie Lusk anytime

Click now to see Julie Lusk’s catalog of 6 books, dozens of audios, and more, including her book, Yoga Nidra for Complete Relaxation & Stress Relief.

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YACEP

Yoga nidra’s benefits are remarkable. Yoga nidra means “yogic sleep.” It’s a comprehensive meditative practice for going far beyond deep relaxation to a place of natural peace and quiet that is tremendously healing for the body, mind, and spirit. Unique skills are developed for handling stress and tension in the short term and for the long run. Yoga nidra feels extremely peaceful and is very refreshing. It’s based on classical yoga and backed by contemporary science.

Here are some of yoga nidra’s benefits from Yoga Nidra for Complete Relaxation & Stress Relief by Julie Lusk, pgs. 42-43, NHP 2015):

Activates the relaxation response and deactivates the stress response. This improves functioning of the sympathetic and parasympathetic nervous systems (ANS) and the endocrine system (glands and hormones).
Improves your overall health
- Increases immunity and the ability to fight germs and infections (Kumar 2007)
- Cellular rejuvenation and repair
- Improves heart functioning by lowering blood pressure and cholesterol (Pandya and Kumar 2007)
- Decreases pain
- Improved control of fluctuating blood glucose and symptoms associated with diabetes (Amita et al. 2009)
- Significant improvement of anxiety, depression and well-being was reported in patients with menstrual irregularities and having psychological problems (Rani et al. 2011)
- Manages pre- and post-surgical conditions (Kumar, page 56)
Reduces insomnia and improves sleep
Increases energy, especially when needed most
Reduces worry and enhances clear thinking and problem solving
Improves and refreshes your outlook
Mood swings and emotional upsets are replaced with greater emotional understanding and stability
Intuition is developed and creativity increases
Improves meditation and enhances its benefits
Integrates, heals, and revitalizes your body, mind and spirit
Enhances your Self-awareness and ability to experience witness consciousness
Transforms thoughts and feelings of separation into a direct experience of wholeness.

Experience yoga nidra’s benefits for yourself. Like most worthwhile things, regular practice yields the best results. This book and audio set is everything you need to get started and will support your practice for years to come.

Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
Experience yoga nidra on video/audio.
Attend a virtual yoga nidra class held weekly on Zoom.
Take a yoga nidra teacher training course and earn a certificate.
Get yoga nidra downloads here.

NEW! Yoga Nidra Meditations: 24 Scripts for True Relaxation

Experience peace and deeply restorative rest that heals your body, mind & spirit. Features 24 Yoga Nidra scripts written by author Julie Lusk and 12 of the world's master teachers. Enjoy 6 levels of relaxation for a joyful meditative experience. Learn to use yogic sleep to revitalize your inner reservoir of intuitive understanding and unconditional joy. Audiobook available. CLICK the blue title link above to find out more...

Yoga Nidra for Complete Relaxation & Stress Relief - Print Book & Audio download

Yoga Nidra can stop tension in its tracks with a wonderfully, powerful & unique state of deep relaxation, mental clarity & insightful awareness. These practical, empowering relaxation exercises, meditations that soothe and visualizations that renew are based on classic yoga and backed by modern science. They’ll help you unwind, replenish, and feel refreshed with durable peace and unconditional joy. CLICK the blue title link above to find out more...

Yoga Nidra Essentials CD

Find your calm spot. Brighten your energy. Enjoy a more meaningful life. Experience 6 levels of relaxation. Reclaim optimal health for your body, mind & heart. Laura says "My focused mind easily. I was 100% worry-free. It's wonderful." By Julie Lusk, 6-time author. Digital downloads available.

References:

Amita, S. et al. 2009. Effect of Yoga Nidra on Blood glucose Level in Diabetic Patients. Indian Journal of Physiological and Pharmacol, Vol. 53 (1): 97-101.

Kumar, Kamakhya. 2013. A Handbook of Yoga Nidra. New Delhi, India: D.K. Printworld

_____ 2007. The Healing Sleep; Yoga Magazine (Body Mind Spirit); Published from York Street, London; Issue 50

Lusk. 2015. Yoga Nidra for Complete Relaxation & Stress Relief. Oakland: New Harbinger

Panda, Nursingh Charan. 2003. Yoga-Nidra: Yogic Trance Theory, Practice and Applications. New Delhi, India: D.K. Printworld (P) Ltd.

Best Yoga Mantras & Chants

Their Meaning for Meditation & Singing

Useful Links:

~~May we be protected together.
May we be nourished together.
May we create strength among one another.
May our study be filled with brilliance and light.
May there be no hostility between us.
Om peace, peace, peace.

OM ~~King and Queen of all mantras ~
OM/AUM is the sound of infinity and immortality. Contains supreme wisdom. Go here to delve into the interesting meaning of its visual image and significance of its sound vibration.

Gayatri Mantra
Om bhur bhuvah svaha
Tat savitur varenyam
Bargo devasya dhimahi
Dhiyo yona prachodayat

~~I reflect on the unity of Divine Spirit, which pervades everything in the earth, the atmosphere and heavens.
May this Supreme Consciousness protect me and illuminate my intellect that I may realize my inherent oneness with That.
I meditate on the great luminous light that enlightens all three worlds.
May it enlighten all.

Namaste’
~~ I honor the light in you and in all – used as a greeting and goodbye

Lokah samasta sukhino bhavantu
~~ May the entire universe be filled with peace and joy, love and light.
~~ May all beings everywhere be happy and free. In some way, may I contribute to that happiness and freedom for all.

Jai Sri Sadguru Maharaj Ki. Jai!
~~ May the light of truth overcome all darkness! Victory to that Light!

Asatoma Sad Gamaya ~ Tama Soma Jyotir Gamaya ~ Mritorma Amritam Gamaya
~~ Lead us from the unreal to the real. Lead us from darkness to light. Lead us from death to immortality.

Maha Mrityunjaya Mantra ~ Om Triambakam Mantra
Om Triambakam Yajamahe
Sugandhim Pushti Vardhanam
Urvarukamiva Bandhanan
Mrityor Mukshiya Mamritat
Om Shanti, Shanti, Shanti
~~ We worship You, All-seeing one. Fragrant, You nourish bounteously. From fear of death may You cut us free, to realize immortality.

Niralambaya Upanishad (Anusara Chant)
Om Namah Shivaya Gurave
Satchidananda Murtaye
Nishpranchaya Shantaye
Niralambaya Tejase
~~ My heart opens to the power and source of grace that takes form as truth, knowledge, bliss. Always present, boundless peace. Shining source, limitless and free.

Om Sarvesham Swastir Bhavatu
Sarvesham Santir Bhavatu
Sarvesham Purnam Bhavatu
Sarvesham Mangalam Bhavatu
Sarve Bhavatu Sukhinaha
Sarve Santu Niramayah
Sarve Bhandrani Pasyantu
Ma Kaschid Duhkha Bhag Bhaver
~~ Auspiciousness be unto all.
Perfect peace be unto all.
Fullness be unto all.
Prosperity be unto all.
Happiness be unto all.
Perfect health be unto all.
May all see good in everyone.
May all be free from suffering.

Serve, Love, Give by Master Sivananda
Serve. Love. Give. Purify. Meditate. Realize. (x2)
Be good. Do good. Be kind. Be compassionate. (x2)
Adapt. Adjust. Accommodate. (x2)
Inquire who am I. Know thyself and be free. (x2)
Om Tat Sat, Om Tat Sat, Om Tat Sat, Om
Om Shanti. Om Peace. Om Shalom Om. (x2)

Mantras for Japa (repetition)
108 Beads on a Mala, 125,000 for mantra siddhi

Om (symbol)
~~King and Queen of all mantras ~ sound of infinity and immortality. Contains supreme wisdom.

Om Namo/Namah/Namaha ~Shri
~~ Used to invoke, appreciate and honor a deity Swaha – giving of self, let go

Om Shanti Om Shanti Om or Shanti, Shanti, Shanti, Om
~~ for peace

Shanti
~~ Peace

So Hum
~~ I am that. Universal mantra sound of the breath ~ so is inhalation, hum is exhalation.

Om Namo Bhagavate Vasudevaya
~~ to the divine in-dweller in all. Oneness
~~ Om and salutations to the divine One who dwells in all

Hari Om
~~ Purifies and removes obstacles. Opens the heart. Awakens prana (natural energy) in the body.

Sita Ram ~ opens the heart and celebrates love

Om Shri Saraswati-ya Namaha ~ for help & inspiration in art, music, literature

Om Shri Kali Durga-ya Namaha ~ dispels negativity, provided protection

Om Shri Rama Namaha ~ Ram is a name for God. It engenders God consciousness, truth, blessings

Om Namah Shivaya ~ honors the divine within oneself & others – destroys negativity & replaces with positive

Om Gum Ganipati-ya Namaha ~ to remove obstacles and bring success

Om Shrim Lakshmi-ya Namaha ~ for noble abundance, prosperity, beauty, grace

Om Tara Tu Tara Tu Ray Swaha ~ for rescue & benevolent help – for compassion
strength & healing

Gate Gate Para Gate Para Sum Gate Bodhi Swaha ~~ Gone beyond the beyond to enlightenment (Buddhist)

Om Mani Padme Hum ~ the Jewel of the lotus of the heart (Buddhist)

LINK:Yoga articles on a wide range of interesting topics.
LINK: Meditation articles & info

Bija Mantras for the Chakras

Chakra Bija Sounds for Activation
The “A” in each sound is pronounced as a “U” as in “Lum.”
Emphasize the first letter blended with the vowel instead of the “M.” Holding the “M” causes them to sound too much alike and decreases effectiveness.

Learn a Chakra Meditation using the Bija mantras and Vowel sounds that utilize hand movements, color, sound, and intention.

1 Lam

2 Vam

3 Ram

4 Yam

5 Hum

6 Om

7 Silence or Ommmmmm

Vowels to share and spread energy

1 O as in toe

2 U as in two

3 Ah as in awe

4 A as in play

5 E as in speak

6 M as in mmmmmmm

7 Silence or Ommmmmm or NG as in wing

Shakti Bija Mantras To invoke the Feminine Divine

Aim
Saraswati,
Art, Music, Literature, Wisdom

Hrim
Parvati
Purification,Transformation

Klim/Krim
Kali
Fiercely conquers obstacles, energizes

Dum
Durga
Warrior of Protection

Shrim
Lakshmi
Abudance, Beauty, Grace

Tam
Tara
Mercy, Compassion, Removes fear. Protects.

Handy Links

More yoga meditation sayings, quotes and poems
Yoga articles on a wide range of interesting topics.
Meditation articles
Please check out my Yoga Meditations book. A whole chapter reflects the wisdom of yoga, yoga blessings and answers the age-old questions from the yogic point of view:

- Who am I?
- What is my true nature?
- What is my purpose?
- How to handle suffering and more.
- Yoga Meditations also has over 60 meditations, relaxation and guided imagery exercises.
- Free Wholesome Energizers CD is included inside the book

Yoga Meditations: Timeless Mind-Body Practices - Book & CD set

Awaken joy, peace and inspiration with this yoga meditations book. Yoga Meditations contains a wide variety of mind-body practices, such as: * Guided relaxation exercises * Breathing practices * Yoga Nidra * Meditations and guided imagery * Affirmations * Yoga postures and meditations for each chakra * Yoga wisdom for contemplation Get a FREE Wholesome Energizers CD in every book! CLICK the blue title link above to find out more...

Experience Yoga Nidra

Yoga Nidra really needs to be experienced first-hand to reap its benefits and feel the wonder of it. Here’s how …

Watch the video below
Attend weekly online classes with Julie & friends
Listen to a recording
Read Yoga Nidra Meditations and Yoga Nidra for Complete Relaxation & Stress Relief
Enjoy Yoga Nidra on Demand … or purchase a download for keeps

Yoga Nidra 1 2 3 is as easy as one, two, three. Video / Audio

Done lying down, this delightful yoga nidra meditation experience gently guides you into feeling totally at ease, refreshed, and energized. Live harp, chimes, and flute music is soothing and mesmerizing.

Feel unconditional peace and joyfulness by sweeping away physical, mental, and emotional tension to clear space for insights and creativity to flourish. A heartfelt pledge (sankalpa) enables you to make positive changes that last.

Yoga Nidra 1 2 3 was recorded at a live yoga nidra class on zoom. You and your pets are warmly invited to join our friendly yoga nidra group on Mondays. It’s wonderful!

Yoga Nidra 1 2 3 is from Julie Lusk’s book, Yoga Nidra Meditations: 24 Scripts for True Relaxation. It is included in Nidra Shakti: The Power of Rest by Uma Dinsmore-Tuli.

Yoga Nidra 1 2 3 Video

Yoga Nidra 1 2 3 Audio

Handy Yoga Nidra Links

Yoga Nidra FAQ
Yoga Nidra’s Benefits
How to get the most from savasana, the relaxation pose.
Yoga Nidra FAQ on Setting Intentions & Sankalpas
Yoga Nidra and Sleep One hour of yoga nidra practice is equivalent to four hours of sleep due to the series of brain waves experienced along the way.
Learn about Yoga Nidra and Your Brain. It’s fascinating!
Class schedule

Not Sleeping Soundly? Here’s Help

July 14, 2016 by Julie Lusk

Have you ever felt like you were ‘half-awake or only half asleep’ all night? Me too. It’s so frustrating, especially knowing that you have a big day ahead and want to be feel sharp and well rested. Perhaps you don’t want to miss a moment of your vacation or there’s an important conference you’re excited about.

As it turns out, half of your brain can sleep while the other half stays awake, according to sleep scientist Masako Tamaki and her colleagues at Brown University and reported in Current Biology*. They found that this usually happens when sleeping the first night in a new place, like a hotel, friend’s house, or while camping. The second night is much better.

It’s our brain’s attempt to protect us by going into survival mode. What happens is that the right half your brain sleeps while the left half stays alert, standing guard. How strange is that?

Scientists measured the slow-wave activity of the brain, something that occurs during deep sleep. They measured brain activity during light sleep by first playing a tone and then a different tone was played. Surprisingly, the brain reacted to the variation in sound only on the left side of the brain – the right side stayed asleep.

Next, they played a sound loud enough to awaken someone. They found that when it was transmitted into the right ear, the subjects in the experiment woke up faster than if it was sent to the left ear. The right ear is associated with the left side of the brain.

It stands to reason that it would be the left side of the brain that stays on duty since it is known to be objective, analytical, and rational and would be more prone to be protective whereas the right side is best at intuition and abstract thinking. Could this phenomenon be at play when sleeping in an unsafe neighborhood or household? What about when having to keep an ear out for a child or sick person. More studies are needed.

Sleeping ‘half-way’ is involuntary and the brain’s way to keep you alert enough to save yourself if something bad happened and most likely associated with the flight-fight-freeze response to stress. Because of this, scientists think there’s not much you can do about it other than to accept it rather than letting it bother you. Some suggest going two nights ahead of your big day since it’s so hard to sleep that first night.

Here are my suggestions:

Make the room feel familiar and safer to you, tricking the brain into sleeping better. Try using a familiar scent – lavender is calming and aids sleeping. If you’re used to sleeping with a fan whirling away, bring one with you. Using your own pillow makes sense too.
Try yoga nidra. It’s a comprehensive practice done lying down to go far beyond deep relaxation and mindfulness to a place of natural peace and quiet that is tremendously restful. Along with being a special type of meditation to increase uplifting levels of awareness, it can also be practiced at bedtime as a sleep aid. Layers of stress are cleared out so they don’t follow you to bed and disturb sleeping. In fact, while not a substitute for actual sleep, one hour of yoga nidra practice is equivalent to 4 hours of sleep. This is due to the types of brain waves experienced along the way. Proven relaxation skills, specialized breathing techniques, guided imagery, and mindfulness are systematically used. Learn more about yoga nidra here
Use a yoga nidra recording. See below for recommendations. Download it to your listening device, put it on airplane mode, and listen by putting the ear buds or the device itself under your pillow. It will transmit right through your pillow and not disturb your sleep partner.
Use a mudra. They are yoga positions for the hands. Curl your fingers into a fist. On the same hand, touch the tips of the thumbs to the tips of the first finger to form a circle. Rest your hands with your palms pointing down. It helps bring on sleep and reduces stress by promoting a sense of safety and security. Learn more about mudras here.
Breathe slowly and smoothly. To calm your nervous system, breathe in to the count of four or five and then breathe out for five to ten. When you get distracted, gently go back to focusing on your breathing.
Use the Moon Breath to calm your bodymind and brain by combining a mudra with breathing. Bend your index and middle finger of your right hand to your palm, leaving your ring and little finger softly extended. Softly press your right thumb to your right nostril and inhale through your left nostril. Next, release your right thumb and press your ring finger to your left nostril while exhaling. In other words, in left / out right / in left / out right and so on. Learn more about this and other practices in Yoga Meditations: Timeless Mind-Body Practices for Awakening (WPA, 2005)
Follow the guidelines for good sleep hygiene. Here’s the Mayo Clinic’s 7 tips for doing so. Read How to Get a Good Night’s Sleep – The Ultimate Guide. It’s excellent.

So even if you can’t sleep as soundly as you might like due to your brain’s insistence on staying half-awake, at least you now understand the reason why. The above suggestions may lull you to sleep, and if they don’t, you will at least make use of the time in a positive, productive way.

Sweet dreams!

Sleep Well | Yoga Nidra CD

Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.

Reference: Current Biology Volume 26, Issue 9, p1190–1194, 9 May 2016

Resources: Yoga Nidra for Complete Relaxation & Stress Relief by Julie Lusk (NHP 2015)

Yoga Nidra: Guided Meditations for Relaxation & Renewal (Health Journeys 2016)

Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com

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