About Yoga Nidra

Yoga nidra is a yoga practice which can be translated as 'yoga sleep', or yoga of deep rest.

Although it is possible that you will fall asleep* during yoga nidra, or at least go into a light doze, it's not necessary, essential or expected.

In fact, there are no expectations of you during yoga nidra.

You find a restful position, you listen to a voice guiding you through the practice, and when it's finished you go about the rest of your day.

During a yoga nidra practice the teacher will talk for most of the time, and will lead you through a series of stages. A yoga nidra practice may last for as little as 10 minutes or as long as an hour.

Yoga nidra doesn't involve any body movement, there's no postures, balancing, or putting limbs into uncomfy positions. This makes is suitable for almost everyone. (It involves hearing so for deaf people, other relaxation techniques are more appropriate.)

(*In the image above I'm having a nap with my cat, not actually in yoga nidra, but do invite your companion friends to join you for yoga nidra!)

What are the benefits of yoga nidra?

There are many reputed benefits of yoga nidra.

After experiencing a yoga nidra practice you can feel restored, rejuvenated, relaxed, calm and soothed. It activates the body's relaxation response (parasympathetic nervous system), lowers the heart rate and blood pressure and shifts you into deep rest.

In the longer term benefits include:

• feeling less stressed

• better sleep

• fewer negative thoughts

• improved self-esteem

• improved well-being

• reduced negative feelings associated with PTSD (rage, anxiety) and improved self awareness

• improvements in anxiety, depression, positive wellbeing and general health in women with menstrual problems

(Sources: range of wellbeing improvements; PTSD; menstrual issues.)

Yoga nidra preparation

To get the full benefit from yoga nidra, spend a few moments getting yourself set up well. This can include the following:

• wear warm, comfy clothes

• lie down on your back (or find the most restful position you can, sitting up is ok)

• use folded blankets under head or pelvis, and a pillow under the knees to make yourself as comfy as possible

• cover youself with a blanket

• use an eye pillow/mask to keep the eyes closed

• let other people in the house know you are not to be disturbed (for as long as you need)

• turn your phone off (or leave it elsewhere in the house)

I would probably not use candles in case you fall asleep.

For a more immersive experience you can use headphones to listen to the yoga nidra track.

Try yoga nidra for yourself

If you are interested in experiencing yoga nidra try my free audio track below.

There are lots of variations of yoga nidra practices, but each session will usually include the following stages:

1. settling in

2. breath awareness

3. intention setting (sankalpa)

4. rotation of awareness around the body

5. sensations of opposites

6. visualisation

7. silence

8. revisit sankalpa

9. return to presence

(The modern revival of yoga nidra by Swāmī Satyānanda outlines seven stages.)

Spring yoga nidra track (17 minutes)

I recorded this spring yoga nidra track outdoors. You may be able to hear bird song in the background.

Even though I don't use my 'yoga voice' (apparently hypnotically soothing and relaxing which sends people to sleep!) for the yoga nidra track, you may still drift off. Enjoy!