Welcome to the Art of Relaxation!

Go ahead and download the two audio files-- Beginner's Yoga Nidra and the shorter version "Yoga Nap". The first will take you about 20 minutes, while the other will have you relaxing in just 7 minutes.

Please (oh pretty please!) read up about Yoga Nidra BEFORE you practice, especially if you are new to it.

As simple as it might seem, it's powerful.

So much so that, when done regularly, it can change your life.

What is Yoga Nidra?

Yoga Nidra, or the “yoga of sleep”, is a practice of deep relaxation.

In yogic terms it is a practice of pratyahara (sense withdrawal) and was adapted by Swami Satyananda Saraswati from the traditional practice of nyasa.

Yoga Nidra at its base is a practice of complete relaxation. It works to release physical, mental, emotional and psychic tensions. In its more advanced variations it becomes a tool to transform the personality.

IMPORTANT

Before you practice:

• Choose a setting that is quiet and free of any disturbance.
• Turn off your phone, other gadgets and make sure you will not be disturbed.
• Place a light cover over the body, as needed. The body temperature drops with relaxation. 
• If you do fall asleep, or someone near you doing Yoga Nidra falls asleep or does not wake up immediately at the end, do not jolt them/yourself out of the practice. Gently call out their name, or touch them on the side of the arm. Use a quiet and steady voice. The practitioner will eventually awaken.
• Do not drive, operate machinery or try to do heavy work (physical or mental) directly afterwards. Wait 30min at least.

FAQs

"I already do certain things that help me relax. What's different about Yoga Nidra?"

When we think “relaxation” we often think of certain activities: going for a run to “burn off steam”, walking outdoors, reading a book, watching a movie, having a cup of coffee or wine, or chatting with a friend. 

In all of these activities, however, we are engaged with the outside environment and stimulating the mind, the emotions and the body. When we do this we tend to disconnect from our inner world. We don’t notice what we are feeling, nor the tightness or tension we may actually be holding. Biting our nails, talking incessantly, ruminating about situations, nibbling on food, needing to stay busy--all of theses are signs of stress. We even carry tension into our sleeping state: we dream, we worry, we clench our jaws, grind our teeth. At times we wake up exhausted. 

In true relaxation, all levels of our being reach a state of stillness and deep release. 

So, what actually happens in Yoga Nidra?

In Yoga Nidra, we are taken through different stages carefully and consistently to achieve an inner state of stillness. We do this by following the verbal instructions. Our body is still and our eyes closed for the duration of the practice.

The first outcome of Yoga Nidra is deep relaxation and release. This happens in an effortless way. All we have to do is follow the instructions in the time that they are given.

The second outcome of Yoga Nidra, and perhaps the most powerful, is transformation. This is done through the means of using a sankalpa, or personal affirmation. We literally re-program our system. This comes gradually and in the later stages, once we become more and more adept at the practice. 

Even though we are aiming to stay awake, if we do fall asleep nothing negative happens. Gradually we train the mind to stay alert as it reaches deeper and deeper states of relaxation.

Can anyone practice?

Yes. In general, everyone, no matter their age, can practice Yoga Nidra.

Younger children tend to need shorter variations as they need to move more. 

Are there any contra-indications?

Not specifically.

Because Yoga Nidra is done lying down and is a practice of introversion, it is not always the most comfortable for some. We might feel vulnerable lying down, or experience physical sensations or certain emotions for apparently "no reason". This can happen and is not unusual, but if it is disturbing for you then discontinue the practice. Wait until you can practice under the direct guidance of a teacher before continuing.

Also, for those who deal with depression, which is already a state of introversion, this might not be the right meditative technique. Consult with an experienced teacher or therapist first.

Do I have to lie down?

It is best to lie down in shavasana because it is the most restful position and the easiest to keep stable. The challenge is to stay awake in a deep state of relaxation!

Variations of the lying position: if you have back pain, place a rolled up blanket under the knees or bend the knees so that the soles of the feet are on the floor. Let the knees gently meet together.

For pregnant ladies or those who cannot put pressure on their spine: lie on your right side, with the bottom leg (right) straight, the upper leg (left) bent. Place a pillow or support under/around your belly, a pillow between the legs and a thin one under the head/shoulder area (adjust as needed! You know your body best).

Yoga Nidra can be done in a comfortable sitting position. It’s a tad more tricky, but totally possible. Make sure your base is balanced and steady and the torso nice and upright. Hands on the knees. 

What happens if I fall asleep?

Nothing. Well, nothing bad, that is.

We reap the most from the practice when we stay awake. But falling asleep might just be what your system needs at the time.

When should I practice?

Yoga Nidra can be practiced at almost any time. Avoid doing it right after a meal, as we tend to be lethargic and fall asleep.

I suggest the afternoon or early evening.

In "emergency" situations. For those of us who have insomnia or difficulty falling asleep, it's great to use Yoga Nidra around bed time, or if you wake up in the middle of the night.

How often can I practice?

It's hard to "overdo" it with Yoga Nidra.

Daily is ideal. Weekly is great. Whenever you can.

"Yoga Nap" is a short guided relaxation practice. If you only have a few minutes and know you could use a reboot, give this one a try. It will take you 7 minutes.

It's short, sweet & might just do the trick.

Use the same practice protocols as for Yoga Nidra: find a quiet spot, cover yourself, turn off distractions etc...

Discover how a few minutes of full presence can deeply alter your mindset, energy levels and wellbeing.