Yoga Nidra is a meditative yogic practice. It is a state on borderline of sleep and wake fullness. Its nothing but Perfect Relaxation. Yoga Nidra can be practiced individually or together with any no of participants but in a room or closed hall. You have to follow the instructions given under the sub heading Prerequisites, Preparation and Preposition.
Let’s get ready for yoga nidra
- Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes and relax. Take a few deep breaths in and out. Remember to take slow and relaxed breaths, and not ujjayi breaths.
Tip: If you feel any discomfort or pain in lower back, adjust your posture or use a pillow to elevate the legs a little, for more comfort.
- Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing your foot. Then gently move your attention up to the right knee, right thigh and hip (again for a couple of seconds). Become aware of your whole right leg. Repeat this process for the left leg.
- Similarly, take your attention to all parts of the body: genital area, stomach, navel region, chest, right shoulder and right arm, followed by the left shoulder and left arm, throat, face and the top of the head.
- Take a deep breath in, observe the sensations in your body, and relax in this still state for a few minutes.
- Now, slowly becoming aware of your body and surroundings, turn to your right side and keep lying down for a few more minutes.
- Taking your own time, you may then slowly sit up, and whenever you feel comfortable, slowly and gradually open your eyes.