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7 Day Yoga Nidra (Relaxation) and Meditation Retreat in Rishikesh
Yoga Vidya Mandiram, Bhandari Swiss Cottage, Tapovan Bypass, Rishikesh, Uttarakhand, India
Yoga Nidra Retreat India
Come and join this retreat that includes twice daily group yoga sessions and one daily meditation session for all guests. For you who would like to delve deeper into the ancient spiritual tradition of yoga, this yoga Nidra retreat is structured carefully to allow you to experience not just the physical aspects of yoga but also yoga, various yogic kriyas, and yoga Nidra (deep relaxation) besides some rejuvenating massages, community service, and much more!
Meet the instructors
Sandeep, Subhash, & Sukhmit
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Highlights
- 2 daily group yoga sessions
- One daily meditation session
- Daily guided instructions into relaxation
- Daily yoga asanas and mantra recitations
- Shat-kriyas, breath, and pranayama practices
- 3 daily nutritious vegetarian meals
- 6 nights' non-AC accommodation
Skill level
- Beginner
- Intermediate
7 days with instruction
Group size: Maximum of 15 participants
Airport transfer available:
Jolly Grant Airport (US$ 17 per person)
Jolly Grant Airport (US$ 17 per person)
Airport transfer available:
Indira Gandhi International Airport (US$ 85 per person)
Indira Gandhi International Airport (US$ 85 per person)
Accommodation
Check-in Time:
12:00
Check-out Time:
12:00
Facilities
- Smoke-free property
- Yoga studio
- Free Wi-Fi
- Library
The accommodation is facilitated with Wi-Fi connection and with air-conditioning available (on request only). However, please note that Yoga Vidya Mandiram School provides accommodation for a student who joins yoga classes. Any friends or relatives will not be included in the accommodation.
There are two room options available for this course: a single private room and double shared room. The rooms are equipped with double beds, air-conditioning, and Wi-Fi connection. All rooms are shared with the same gender. Mother and daughter, wife and husband can share their rooms. The bathrooms are equipped with hot showers and towels.
Program
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.
Instructors
Sandeep Pandey
Yogacharya Sandeep Pandey was born in a traditional Brahamna family and was sent to Gurukul at the age of 8. At the Gurukul, he studied the Yajurveda and mastered all the 16 Samskaras along with Yogasana, pranayama, and Shat Kriyas. He participated in many national-level yoga championships in India and won prizes. However, his quest for knowing the inner self through yoga lead him to Swami Rama Sadhaka Grama where under the direct guidance of H.H. Swami Veda Bharati, he studied and practiced the deeper and subtler aspect of Raja yoga.
Subhash Petwal
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Subhash Petwal is an asana yoga instructor who is experienced teaching internationally and locally in the styles of Ashtanga Vinyasa yoga and Hatha yoga. He has undergone his training in Mysore and Kaivalyadhama Lonavala and has been undergoing continuous practices for several extended years at Kishore Yoga Kendra Bangalore. Subhash is passionate about sharing his knowledge of Hatha and Ashtanga yoga and takes great care in layout a strong foundation for his students to further their practices.
Sukhmit Singh
Sadhak Sukhmit ji has been a disciple of His Holiness Swami Veda Bharati for since 2006 and have since practiced his sadhana on a daily basis until today. However, before he became Swami Veda ji’s disciple, he was already familiar with spiritual practices. He met Swami Veda Bharati ji and became initiated into the Himalayan Tradition of Yoga and Meditation. He spent years as a sadhaka studying the yoga practices, mainly meditation, and yoga texts including Yoga Sutra, Bhagavad Gita and Vedant Darshan, and serving the ashram through teaching and ashram duties as his sadhana.
Location
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
Features
General
- Air-conditioned rooms
- Balcony
- Dining area
- Smoke-free property
- Yoga studio
Services
- Free Wi-Fi
- Internet access
Food
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.
The following meals are included:
- Breakfast
- Lunch
- Dinner
- Snacks
- Drinks
The following dietary requirement(s) are served and/or catered for:
- Vegetarian
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation
Things to do (optional)
- Mountain hiking, walking, or trekking
- Riding boat in the Ganges
- Shopping
- Visit nearby temples and shrines
What's included
- 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
- GST (18%)
What's not included
- 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
How to get there
Recommended Airports
DED
Jolly Grant Airport
14 km
Transfer available for additional US$ 17 per person
DEL
Indira Gandhi International Airport
209 km
Transfer available for additional US$ 85 per person
Arrival by airplane
Please book your flight to arrive at Indira Gandhi International Airport (DEL). Transfer from and to this airport is available upon request.
Yoga Vidya Mandiram can pick you up if you send your flight details in advance. From the airport, you can take a domestic flight to Dehradun Airport (DED). Another option is to book your flight directly to arrive at Dehradun Airport (DED).
Arrival by bus
Buses to Rishikesh leave New Delhi from the Kashmiri Gate national bus stand approximately every hour. The bus ride takes about eight hours and costs around 450 INR for air conditioned buses and 250 INR for buses without air conditioning.
Arrival by train
The best option is to reach Haridwar Junction railway station, which is about 45 minutes away from Rishikesh, is by road on a driven taxi or the so called tuktuks. From Delhi, the train ride takes approximately eight hours, depending on the train. Haridwar is serviced by many trains from and to Delhi, Varanasi, Rajasthan, Amritsar, and many others.
Arrival by taxi
Taxis are always available anywhere in India. The drive from Indira Gandhi International Airport (DEL) to Rishikesh will take around six hours depending on the traffic conditions.
Airport: Jolly Grant Airport
Airport transfer available:
Jolly Grant Airport (US$ 17 per person)
Additional charges may apply. You can request this in the next step.
Airport: Indira Gandhi International Airport
Airport transfer available:
Indira Gandhi International Airport (US$ 85 per person)
Additional charges may apply. You can request this in the next step.
Cancellation Policy
- 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.
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