Those of you that have experienced a yoga class before, think of it as a long form of Savasana.
Essentially, it is a relaxation/meditation technique, originated from India. Much like modern yoga here in the states, it has been reformed by us “westerners” to suit the needs of the more contemporary students of yoga. Yoga Nidra translates as yogic sleep. Yogic sleep is the state of consciousness between waking and sleeping. The body is totally relaxed and you, as the practicing yogi, begin to become aware of your own inner world as you are read a set of instructions.
If you made it to my ‘On The Mat Class’ over the holidays, then you’ll know just how relaxing this process is. Typically, you’re guided through a gentle practice and then taking through a Yoga Nidra reading. A traditional Nidra is about 30 minutes long, but you’ll also find shortened versions that people use throughout yoda and meditation classes such as body scans. These body scans only make up a mere percentage of what you’ll actually experience in a Yoga Nidra.
In fact, here's me after a Nidra as I was getting over a cold. I'm propped up on the bolster and chair, and clearly SUPER happy after completing that Nidra. I wonder who read that day... lol
It’s definitely not unusual to fall asleep the first few times you practice. But each time you do a yoga nidra practice, try to force yourself to stay awake and alert. This is much harder done than said, I know. But even if you fall asleep, studies show that you still benefit from the practice. 30 minutes of yogic sleep translates to about 2 hours of actual sleep. So you will awaken refreshed and renewed.
The Set-Up:
You’ll want to get super comfy, just as though you’re in Savasana. Bolster/blankets under knees, pillow and blankets are a must! One of my teachers referred to it as 'building your nest'. You literally gather anything and everything that will make you comfortable. If you are afraid of falling asleep, prop yourself up so that you’re almost sitting upright, but comfortable. This will decrease the urge to fall asleep.
all cozy and surrounded by blankets and bolsters!
A set up I use often that also works if you're getting over a cold or have a tendency to cough when laying down is adding bolster that's propped up by the back of a chair or a few blocks. Add a couple bolsters or pillows to the sides to rest your arms on and you're golden.
The view post Nidra looks a little something like this. (below)
Yoga Nidra Network has awesome Nidra’s to download and complete in the comfort of your own home. I do suggest going to a Yoga Nidra workshop or class if you have it available. There is just something about experiencing it in person vs. audio. But, this is a great place to start. You can find them here!
YouTube also has TONS of great Nidra’s to practice.
I’ve will also be recording a Yoga Nidra that you can download and will be linking it here shortly!
I do plan on offering my On The Mat class once again. If you’d like to receive notifications on that particular class, you can sign up here;