What is Yoga Nidra?

The word Yoga translates to “union”, “total”, “inter-connection” or “integration”. Nidra translates to “sleep”. And Yoga Nidra describes the “sleep of integration”. Yoga Nidra is an ancient tantric meditation practice that creates a receptive healing state, which promotes deep and conscious restoration. In my experience, it is the most accessible form of meditation and anyone (and everyone) can do it.

Why Practice Yoga Nidra?

Most of us are busy, tense, or both. We live in a world that is moving faster and faster, a world that is asking more from us on so many levels. All of the demands create a dispersion of energy (busy) and as a result our bodies accrue tension on the physical, mental and emotional levels.

Yoga Nidra is a practice that helps us refill our energetic well in a gentle, restful and restorative way. This enables us to heal ourselves from the inside out as we release the accumulated tensions from our being. All we need to do is get comfortable and listen to the guided recording – it really is that simple!

Benefits of Yoga Nidra

The more consistent the practice, the more we will experience the benefits – which include:

1. Induces the Relaxation Response – excellent technique for stress management!

• Conscious tension release occurs (muscular, emotional, and mental)
• Strengthens the Immune System
• Balances the Autonomic Nervous System by counteracting the stress response
• Balances the Endocrine System (glands and hormones) to manage symptoms of burn out, menopause, and PMS
• Lowers heart rate, blood pressure, breathing rate, cholesterol levels, and pain
• Experiences of profound relaxation

2. Increases energy levels and reduces the feeling of depletion

3. Improves the quality of sleep (can help with insomnia)

4. Trains the mind to become more focused in a relaxed way, which improves concentration and learning abilities

5. Restoration and Integration of the body-mind and spirit

6. Increases our sense of well being, joy and compassion

7. Helpful technique for navigating life and habit change skillfully

How to Practice Yoga Nidra

It is simple. All you have to do is get comfortable and listen. Even if you fall asleep, your hearing stays on so the practice continues (note: the purpose isn’t to sleep, yet it happens).

Initially, the practice is most fruitful when we listen to a recorded Yoga Nidra script. The script will guide your attention, intention, and keep you on track for your practice.

In terms of getting comfortable, here are the postures you can use for the practice of Yoga Nidra:

Reclined:

A good choice for restoration and healing

• Lie on your back
• Place a pillow beneath your lower thigh bones (just above the knees) to lengthen and support your low back
• Place a thin folded blanket beneath your head to lengthen and support your neck
• You can place an eye bag or wash cloth over the eyes to relax the muscles of the face
• Cover yourself with a blanket to stay warm

Legs up the Wall:

A good choice for restoration and stress reduction

• Lie on your back, with your legs up a wall, couch, or chair
• Place a thin folded blanket beneath your head to lengthen and support your neck
• You can place an eye bag or wash cloth over the eyes to relax the muscles of the face
• Cover yourself with a blanket to stay warm

Cross-Legged Seat:

A good choice for staying alert during the practice

• Place a cushion beneath your seat (to elevate it) and feel both sitting bones connect to the cushion. This lengthens and supports your low back
• If the knees lift up, use blankets or cushions to support the thigh bones so the inner thighs can relax and there is less strain on the low back
• Find a comfortable position for the arms and hands, perhaps on the thighs or in the lap. Sometimes it is more easeful to have a blanket in the lap to support the arms
• Wrap yourself with a blanket to stay warm

Sitting on the Heels:

A good choice for staying alert during the practice

• Place a folded blanket on the floor beneath your shin bones and ankles
• You can also use a folded blanket or thin cushion between your thighs and calves
• Find a comfortable position for the arms and hands, perhaps on the thighs or in the lap. Sometimes it is more easeful to have a blanket in the lap to support the arms
• Wrap yourself with a blanket to stay warm

Seated in a Chair:

A good choice for staying alert during the practice

• Sit on the chair with thigh bones parallel and soles of the feet connected to the floor. Your back can either be supported by the back of the chair or not
• Place a pillow behind your low back to lengthen and support your low back
• Find a comfortable position for the arms and hands, perhaps on the thighs or in the lap. Sometimes it is more easeful to have a blanket in the lap to support the arms
• Wrap yourself with a blanket to stay warm

Side Lying:

A good choice during pregnancy

• Lie on your side
• Place a cushion beneath your head and neck for support, so the spine stays long from crown to tail
• The top leg moves forward and is supported by a bolster or large cushion
• Depending on the shape of your body, you might also want to support beneath the waistline, to maintain elongation in the spine
• I also like to use a cushion hugged into my chest to support the top arm at the upper arm bone, which relaxes my top shoulder
• Cover yourself with a blanket to stay warm