Although yoga nidra has characteristics similar to a deep-sleep state, it is different because the practitioner is conscious. Yoga nidra is different from deep relaxation. The Yoga Journal's contributing writer Stephanie Levin-Gervasi describes yoga nidra as sleeping with awareness. With practice you will achieve a deep sleep state without losing awareness.
Most yoga nidra sessions last 20 to 45 minutes. Work toward this time in your practice. For your first several attempts, you may not achieve complete yoga nidra, but do not be discouraged. In the first stages, yoga nidra produces a meditative state. Simply by working on the process of relaxing the body and working toward nidra, you gain the benefits of feeling rejuvenated and, according to yoga expert Swami Jnaneshvara Bharati, you will achieve significant clarity and peace of mind.
Step 1
Lie in savasana, also known as the corpse pose. You can lie on a yoga mat or other comfortable surface with a thin pillow under your head and light blanket over your body, as recommended by Swami Bharati. Leave your arms a few inches from your body, and your feet relaxed and turned away from each other.
Step 2
Breathe in and out through your nose, allowing your torso to expand and softly contract with each breath. Spend a few minutes experiencing the process of your breath and the sensation of air moving through your nostrils. Use your breath to lead you to an awareness of the present moment without thoughts about the past or future.
Step 3
Relax every part of your body inside and out. Rather than doing this all at once, systematically go through each area of the body from head to toe. Imagine every fiber, cell, bone and muscle of your body relaxing.
Step 4
Breathe into and through each part of your body. Imagine that your breath does not just move through your lungs. Picture it expanding into your body as a whole--even into your fingers and toes. Let your breath become even and smooth.
Step 5
Focus deeply on the space between thoughts and images. Let go, allowing yourself to dwell in yoga nidra for up to 10 minutes for your first session. Gradually come back to your regular, waking state.
Tips and Warnings
- Do not feel discouraged if you are distracted by random thoughts and images. It may take many attempts for you to control your mind with ease. Work on basic meditation and breathing techniques to help perfect your yoga nidra practice. For best results, Health and Yoga.com recommends practicing yoga nidra when you are not overly fatigued.
Things You'll Need
- Thin pillow
- Light blanket
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