The practice of Yoga Nidra deepens self-reflective awareness and allows us to release physical tension, and emotional and mental stress. It improves sleep, reduces insomnia, balances anxiety and depression, and deeply relaxes body and mind.
It’s important to find a set-up that’s comfortable for 20 – 30mins, so that you can remain still with ease, move as little as possible and really settle into the practice (although of course it’s always ok to shift). Here are a few suggestions for postures. With all of them it can be nice to cover yourself with a blanket and if you wish place an eyebag or something light over your eyes.
Savasana
Lying flat on your back.
Padding under knees and head.
Supported semi-supine pose
Supported semi-supine.
Padding under knees and head.
Can be more comfortable for some for the back / shoulders.
Can be a little easier to stay awake and can also be helpful if acid reflux occurs often.
Prone position
Lying on the front.
Padding under forehead, torso and ankles.
Can be more comfortable for some for the back / shoulders.
Lying on the side
Lying on one side.
Padding under head and top leg.
Best position for pregnancy (left side).
Good position to roll into if any of the others become uncomfortable.
Week 1
Props: blanket, 2 yoga bricks or stacks of books, additional props for yoga nidra
Week 2
Props: 2 blanket + props for yoga nidra
Week 3
Props: blanket, yoga brick or books + props for yoga nidra
Week 4
Props: blanket + props for yoga nidra
