Yoga Nidra – A Yoga for Relaxation | Yoga Nidra For Sleep | Yogateacher.grammarknowledge.com

A yoga routine provides a deep restoration to your body and mind. And to make your practice more effective, it is ideal to complete your yoga sequence with yoga nidra (yoga sleep). In yoga nidra, we consciously take our attention on different parts of the body and relax them.



Yoga practices increase the levels of energy in the body.

Yoga Nidra helps to conserve and consolidate this energy and to relax the whole system, preparing it for pranayama and meditation. It is therefore important to keep enough time for yoga nidra after yoga postures.

Benefits of Yoga Nidra:

Cools down the body after yoga postures
Restoring normal temperature
Activates the nervous system to absorb the effects of yoga asanas

Getting ready for Yoga Nidra:

The stomach has to be empty of light before the practice. It is not recommended to practice Yoga asanas or Yoga nidra after a full meal.
A comfortable clutter free space.  A yogi's home is calm, comfortable, and clutter-free.
Some people may feel a little cold after Yoga Nidra, so, it is a good idea to keep a light blanket handy. -yoga nidra for sleep

How to do a perfect Yoga Nidra:

1. Lie straight on your back in the corpse pose (Shavasana). Close your eyes and relax. Take a few deep breaths in and out. Do not forget to take slow, relaxed breaths, and not ujjayi breaths.
2. Start by gently taking your attention on your right foot. Keep your attention there for a few seconds, while relaxing your foot. Then gently move your attention to the right knee, right thigh and hip. Be aware of all your right leg.
3. Gently, repeat this process for the left leg.
4. Take your attention on all parts of the body: genital area, stomach, navel region, chest.
5. Take your attention on the right shoulder and right arm, palms and fingers then repeat this on the left shoulder and left arm, throat, face and finally the top of the head.
6. Breathe deeply, observe the sensations in your body and relax in this motionless state for a few minutes.
7. Now slowly become aware of your body and surroundings, turn to your right and keep you lying for a few more minutes. Riding on the right side makes the breath flow through the left nostril which helps to cool the body.
8. By taking your own time, you can then slowly sit down, and every time you feel comfortable, slowly and gradually open your eyes. -yoga nidra meditation

Note that Yoga Nidra is not a "conscious effort" but a "conscious relaxation".

For example, when you hear the word "apple", its image flashes instantly in your mind. You do not need to put an effort to think whether it's small or large, red or green. The same thing happens during yoga nidra.

You do not need to "concentrate" or "focus" on what a leg is, or touch your nose. You also do not need to physically move these parts of the body. You only need to gently take your attention on them, while taking deep breaths. The trick in yoga nidra is to: relax with consciousness, stay effortlessly and consciously relax the body and mind. -yoga nidra sleep

It is quite natural to be distracted by random thoughts during yoga nidra. Do not attempt to brake them. If you fall asleep naturally, do not feel guilty once you wake up.

Yoga nidra is therefore a joyful, effortless way to end your yoga practice. Let go, relax and enjoy the experience that follows.

"In a little while, it leaves me deeply refreshed and refreshed in a way that does not make tea or coffee," says Pritika Nair, an avid meditator.

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