Yoga nidra is an ancient yogic practice designed to cultivate utter relaxation and meditative awareness. The phrase literally means "yoga sleep." While it does not involve actually sleeping, the practice emphasizes long periods in Savasana, or Corpse Pose -- a full-body, reclining relaxation posture taught at the end of conventional yoga asana classes.
Background
The practice of yoga nidra is derived from the Mandukya Upanishads, an ancient yogic text and the basis for many facets of yogic philosophy. According to Richard Miller, yoga student, clinical psychologist and author of "Yoga Nidra: The Meditative Heart of Yoga," the theory behind yoga nidra is heavily influenced by Vedanta, an orthodox Hindu philosophy that seeks union between the individual and universal self.
Purpose
Los Angeles-based yoga instructor Rod Stryker describes yoga nidra as "a systematic method of complete relaxation, holistically addressing our physiological, neurological and subconscious needs" as an antidote to the "chronically exhausted, over stimulated world" in which we live. Students of yoga nidra seek to put their limited, superficial, ego-driven selves "to sleep" through meditative relaxation techniques in order to awaken the subconscious, authentic self.
Instruction
Yoga nidra is typically taught as a 45-minute class in which a qualified instructor uses techniques like guided imagery, body scanning and sequential meditations to induce a deep state of relaxation. Throughout a yoga nidra class, students remain lying down in Savasana for at least 20 to 45 minutes to fully sink -- mentally, emotionally and physically -- into this complete relaxation pose. Unlike more athletic forms of yoga, yoga nidra does not require familiarity with additional yoga poses and is intended purely as a meditative class.
Practice
Ideally, students should begin their practice of yoga nidra under the guidance of a qualified teacher. However, if a studio class in yoga nidra practice is not available in your area, consider a CD or DVD of yoga nidra meditation techniques as an alternative. Read product reviews on the Yoga Journal website (see Resources).
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