Yoga nidra is yoga without movement. It focuses on breathing, meditation and concentration. Yoga nidra relaxes the body and, through meditation, relaxes the mind. It allows you to completely unwind and get in touch with your inner self. The benefits of yoga nidra are far reaching, and can be different for everyone.
Identification
Yoga nidra is an ancient practice that is also referred to as yogic sleep or sleep with awareness, according to the Yoga Journal website. The goal of yoga nidra is full body relaxation and a deep meditative state that addresses physiological, neurological and subconscious needs. Techniques include guided imagery and body scanning and can last anywhere from 20 to 45 minutes. Yoga nidra has four different stages and though not everyone is able to reach the advanced stages, rejuvenation is still an outcome most will experience.
Benefits
The biggest benefit of yoga nidra is that anyone can do it. It doesn't involve physical expertise of any kind so even if you have a health condition, you can practice yoga nidra. While it is normally practiced lying down, you can practice it either sitting or standing as well. Yoga nidra helps to quiet the overactive mind and promote better sleep. It helps completely relax the body and mind so you can enter a deep meditative state. Yoga nidra helps ease anxiety and calm stress.
Expert Insight
Richard Miller, consultant for a study performed at Walter Reed Army Medical Center, is both a psychologist and yoga instructor. The study used a yoga nidra protocol for active duty soldiers who were experiencing post-traumatic stress disorder, or PTSD. The yoga nidra protocol included "somatic, emotional, cognitive, imaginal, joy and awareness," says Miller in an interview published in the "International Journal of Yoga Therapy." Results were promising for soldiers with PTSD. They were able to sleep better, felt less depressed and were more relaxed on a daily basis, according to the Yoga Journal website.
Execution
Get comfortable lying on your back, taking the corpse pose. It is advisable to do this under the guidance of an experienced teacher, according to the My Yoga Online website. Perform a body scan: focus your full awareness on each part of your body, one at a time. After this, focus your energy on something specific, such as a dream, goal or desire, creating an affirmation. Your affirmation should be in first person and present tense. Silently repeat this affirmation; for how long is up to you. The purpose of repeating an affirmation during yoga nidra is for your subconscious mind to absorb and come to believe what it is you are saying. As you are repeating your affirmation, involve your emotions and imagination; don't just mindlessly repeat your phrase. Whether your session is 20 minutes or 45 minutes, take your time and stick with the same affirmation until it manifests in your life.
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