Yoga nidra is literally yogic sleep, the state between sleeping and waking. This is the time when we ‘charge’ the sub-conscious mind. If you practise this for long enough, you can experience deep rest while maintaining just a trace of awareness.
Yoga nidra is a systematic form of guided relaxation that is done for 20 to 30 minutes at a time. It brings both physical and mental benefits through the reduction of stress and fatigue. It is a form of meditation that helps give you sound sleep, but it also has a way of keeping you calm in your waking hours, by increasing focus and concentration, as you go about your day.
In fact, it is used as a complementary treatment for those with long-term medical problems. One study, published in the International Journal of Yoga , found that it helped those with menstrual irregularities, who had psychological problems. Another study in the same journal said: “The practice of yoga nidra helps in building up the coping ability (when it comes to dealing with stress).”
The idea behind yoga nidra is to restore our senses and the mind to their natural functions and awaken our inner power of healing, both physically and emotionally. It is a very simple practice, often taught by a teacher or through a CD, and is done lying down in savasana or corpse pose.
Savasana (corpse pose)
This pose is best described as alert relaxation. If you are practising yoga in the evening, you will probably be doing a vinyasa flow sequence, after which you can do this. It gives you a chance to synthesise all the actions, instructions and sensations you experience in a class. Alternatively, you can get done with your day and only do this. It helps in muscle relaxation and inner stillness, while still maintaining energy.
Yoga Nidra
Lie down on the floor, legs comfortably apart, arms away from the body.
Roll the neck from side to side, and back to the centre. Make the body as comfortable as possible, so if you need to place a bolster under the knees, do so.
Once you are in this position, avoid movement for the next 20-30 minutes.
Start to connect to each part of the body, consciously ‘letting go’ and releasing tension from that body part. By doing this, you should be able to release all other thoughts from the mind and focus on the breath.
Once you have gone through the whole body, gently move the toes and the fingers.
Roll on to the left side and sit up with the spine straight. Rub the palms together and open the eyes.
Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject.
