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Russell Herbert Jack, Southland Yoga Teacher, Shows How Yoga Nidra Promotes Deep Relaxation

Yoga Nidra, also known as “yogic sleep,” is a technique that takes your body and mind on a systematic journey of relaxation. As described by Russell Herbert Jack, Southland Yoga Training founder, the technique consists of several stages:  Inward focus, Sankalpa, the rotation of consciousness, creative visualization, Sankalpa, and outward focus.

What is Yoga Nidra?

Yoga Nidra is a combination of relaxation techniques and meditation. Resting comfortably on the floor in savasana — or corpse pose — your yoga instructor, will help you to check-in physically and will then guide you through an exploration of what is known as Pancha Maya kosha (the five layers of self).

One critical element is the incorporation of Sankalpa or a positive intention. Usually, a short, simple phrase or sentence, a Sankalpa, is a statement about the positive change you would like to bring about yourself. Whether you’re channeling a sense of presence, peace, or grounding, your Sankalpa should be a deeply felt personal message.

How to Practice Yoga Nidra

Unlike other forms of yoga, there is no wrong way to practice Yoga Nidra. You simply lie on the floor in a savasana pose with your back flat to the ground and your arms and legs at rest. To begin your practice, take a look inward to try to find a sense of stillness. Close your eyes, take deep breaths and try to center yourself.

At this point, you should develop your Sankalpa, trying to find the phrase that touches on a deeply held desire. Once you find your Sankalpa, repeat it silently to yourself, like a kind of chant.

The next state is rotating consciousness. Your teacher will guide you to focus your awareness on specific parts of your body, such as your left hand or right leg. Rotating consciousness intends to help you find any tension areas that you may be holding and learn to relax them.

Creative visualization comes next. During this process, you’ll be asked to visualize your Sankalpa being true. Your body isn’t wired to tell the difference between something you see and something you imagine you see. By practicing creative visualization, you will more fully embody the positive intention that guides your Yoga Nidra.

After this visualization, you’ll prepare yourself to reenter the world, taking deep breaths and repeating your Sankalpa. When your practice ends, you should feel refreshed and relaxed.

Benefits of Yoga Nidra

The deep relaxation achieved with Yoga Nidra is beneficial for all kinds of health-related problems. For instance, Yoga Nidra can reduce feelings of stress and anxiety, especially those related to post-traumatic stress disorder (PTSD). It can also help to relieve chronic pain, such as the pain experienced by people with fibromyalgia.

Yoga Nidra can also improve your sleep patterns. Whether your practice is just before bed, during lunchtime, or first thing in the morning, Yoga Nidra helps train your body to relax. In fact, studies suggest that only thirty minutes of Yoga Nidra is comparable to nearly four hours of sleep!

About Russell Herbert Jack

Russell Herbert Jack, Southland based yoga instructor in Invercargill, New Zealand, is passionate about spirituality, the vegan lifestyle, animal rights, and living in sync with nature. Russell specializes in Vinyasa Yoga, Qigong, and guided meditations. Vinyasa yoga or flow yoga heightens consciousness by moving from one position to another seamlessly using breath. Just like Vinyasa Yoga, Qigong has many healing properties to the body, mind, and spirit.


You probably know the cliché ‘a picture says more than a thousand words’… but if a picture says so much, what does video do? That is namely +/- 25 photos per second. Video also has sound and you can transfer a lot with sound. A feeling, a story and an atmosphere. Now that you understand the value of video versus photo, I will take you through the value it can offer you as an entrepreneur. Spoiler alert: video can increase your sales! In this article I give you 7 reasons to have a company video as an entrepreneur.


# 1 YOU can visually show what you are doing

Let’s say you are a wedding planner. Then you can explain to your customer how it works, but you can also show it! In a video you can take your potential customer along in the process and the result. 

# 2 More personal

You are your company and people buy from you. With video you can make your company even more personal. Consider, for example, a video portrait in which you explain why you started as a business coach, with your unique story. 

# 3 Distinction from your peers

How will you distinguish yourself from your colleagues? You want to stay ahead of that. You can do this with video. This way you stand out in your industry. 

# 4 Video draws attention

We are all sensitive to images. Our view is automatically drawn there. Video stands out the most and that is exactly what you want as an entrepreneur. Video draws a lot more attention than text (I’m glad you got to point 4 for that). A company video on your page can therefore ensure that customers stay longer on your website and that they are more likely to contact you.

# 5 Higher in google

If someone Googles, you naturally want to end up on that first page. Now there are many options ( SEO is your friend ), but don’t forget video. Video ensures that your website becomes ‘richer’. Not in fat euros, but in content and Google thinks that is top. Especially if that video is also uploaded via Youtube and then published on your website from there. That’s because YouTube is now also part of Google. By adding a video to your webpage via YouTube, it is more likely that you will just go from page 2 to that first page.

# 6 Richer content on social media

Facebook, Instagram and other social media also love rich content. That is not surprising. They want to serve you the best content and well, what would you rather stop scrolling for? A piece of text without images or a video that immediately grabs your attention? Right 😉

# 7 More sales

Ultimately, we all have to invest that sandwich and I can tell you: here too, video has a magical effect. Did you know that by placing a video on your landing page you can increase the conversion (purchases) by 80%? That is really a lot! Because people watch your video, they stay longer on your page. As a result, your ideal customer is immediately more interested in what you want to sell. 

I can hardly imagine that you are not as enthusiastic about video as I am now. So get started! Would you like an aftermovie of your event, a company video of your work as an entrepreneur or another cool video? I will help you with all my love!

Many of us are familiar with Pinterest. On this platform you create so-called boards, where you can save your favorite pins. Did you know that there are also group boards? In this article, I’ll explain what group boards are and how you can use these boards strategically to grow your Pinterest account! 


A group board is a board on Pinterest with multiple participants. These participants have the option to pin their Pins to this group board.

You often see that a group board has a specific topic. As a result, the participants know that this board is only allowed to pin on that subject. This is also clearer for the user, who follows the group board because of a certain interest.


A group board is always created by someone. This person is automatically the administrator of the board. The manager determines the rules of the board, keeps an overview of the extent to which the participants adhere to the rules and determines who is allowed to pin on the board.


When you pin on a plate with several people, it is inevitable to set up certain rules. Each manager decides for himself what the rules of his or her board are. Some administrators have many requirements, while other administrators follow the standard rules. 

These are the standard rules that most group boards use:

Share each other’s Pins

The strength of a group board lies in the group. Because the participants judge each other’s pins, they grow their reach together. That is why a group board often has the rule that for every pin you leave on the board, you must repin the pin of another user.

Only share relevant content

If the board is about a particular topic, the followers expect to see pins on this topic. That is why it is important that you only share relevant pins on a theme group board. If you don’t, chances are the administrator will quickly remove you from the board.

Do not spam

Pinterest doesn’t like it when you throw tons of pins on the platform in minutes. Pinterest sees this as spam. Especially if you do this on a group board, chances are that your account will be blocked. That is why many group boards have the rule that you can put a maximum of 3 pins on the board per day. This ensures a ‘healthy’ plate.


Participating in group boards offers you as an entrepreneur various advantages, namely:

More followers

If you’ve just started using Pinterest, group boards are a great way to grow your follower count. Group boards often have a large number of followers, so you can reach many people on a group board. This will get you noticed fairly quickly. 

Finding collaborations

In addition, group boards offer the opportunity to collaborate with other bloggers and companies. You can see at a glance who is a good fit for your company and you immediately have a connection with them, because you pin on the same board.

More repins

Group boards ensure that your content is shared more often. Because other members judge your content on their own boards, this ends up with a larger number of people. This way your pin will spread across the platform!

More engagement with brand ambassadors

If you create your own group board, you can invite your followers to pin on your board. This ensures an active and engaged community and you build a strong bond with your followers.


There aren’t many downsides if you decide to join group boards. The only drawback is that you have to stay involved. If you have your Pins on a group board, you are also expected to repint other Pins. This will make you commit. Not everyone likes this equally and you should therefore carefully consider whether group boards are suitable for your company. 


Wondering how to find group boards and how to become a member? In this blog you will find a list of the best group boards in the Netherlands. Click on the links of the boards and read in the description of the board how you can become a member. 

Some administrators prefer to invite you to the board yourself, while others like to automate this. They do this by setting a function on the board so that you can easily indicate that you want to become a member of the board with a click.