5 Poses to Prepare for Yoga Nidra & How to Practice for Deep Sleep and Stress Relief
Meet the Expert: Rishin Paonaskar, a certified Yoga Teacher at Yogaia, specializing in Yoga Nidra, guides you through the essentials of Yoga Nidra also known as yogic sleep, for relaxation and stress relief.
Are you wondering if you need to twist yourself into a pretzel before enjoying the bliss of Yoga Nidra? Rest easy—quite literally! Yoga Nidra is all about lying down comfortably and letting a guided meditation lead you into deep rest. However, a few gentle yoga poses or asanas can enhance the experience beforehand. Think of them as a soothing warm-up for your body, preparing your muscles and mind for the profound relaxation ahead. So, let's explore five calming poses that will perfectly set the stage for your Yoga Nidra practice.
What is Yoga Nidra?
Understanding the Concept of Yoga Nidra
Before we dive into the poses, let’s take a moment to explore what Yoga Nidra is all about. Imagine this: you're lying down, cozy and relaxed, while a calming voice gently guides you into deep relaxation. It’s like guided meditation but with a touch of magic. Often called 'yogic sleep,' Yoga Nidra is an ancient practice that has helped people tap into inner peace and relaxation for centuries. Renowned neuroscientist Dr. Andrew Huberman also refers to it as 'Non-Sleep Deep Rest' (NSDR).
Unlike traditional yoga, where you're actively moving, Yoga Nidra invites you to completely surrender to stillness. It’s a journey through different stages of awareness, promoting conscious relaxation that helps you release tension, reduce stress, and boost overall well-being
Where did Yoga Nidra come from?
As a formal practice, Yoga Nidra has roots that can be traced back to ancient Indian traditions. Its modern development and popularization are largely attributed to Swami Satyananda Saraswati (1923-2009) and Swami Rama (1923-1996).
Swami Satyananda and Swami Rama played crucial roles in the spread of Yoga Nidra. Through their teachings, writings, and the institutions they founded, Yoga Nidra gained global recognition as a powerful tool for relaxation, healing, and self-exploration. Today, Yoga Nidra is practiced worldwide, and it continues to evolve as contemporary teachers build on the foundations laid by these pioneers.
How Yoga Nidra Differs from Meditation
While Yoga Nidra and meditation share similarities, such as promoting relaxation and mindfulness, they are distinct practices with different approaches and goals. Meditation often requires effort to keep the mind from wandering and to stay present in the moment.
In contrast, Yoga Nidra is a more passive practice where you are guided through various stages of relaxation and awareness. Your body is completely at rest, usually lying down, and you are encouraged to let go of effort and simply follow the voice guiding you.
The aim is to enter a state of deep relaxation while maintaining a trace of awareness, allowing you to access the subconscious mind.
One of the most powerful aspects of Yoga Nidra is the practice of setting an intention, known as a Sankalpa. A Sankalpa is a positive, heartfelt resolve or affirmation, you plant deep in your subconscious mind, during practice. It’s a simple statement that reflects your true desires or goals, often related to personal growth, healing, or well-being. It is about you and your highest potential.
I’ve found that the Sankalpa can be incredibly transformative in my practice. It’s like planting a seed in the fertile soil of your mind, where it can grow and influence your daily life in subtle yet powerful ways. Remember, your Sankalpa should be stated in the present tense as if it’s already happening, and should resonate deeply with your inner truth.
Benefits of Practicing Yoga Nidra
Physical Benefits of Yoga Nidra
Stress relief and relaxation: It’s like giving your nervous system a much-needed vacation.
Improved sleep quality: Say goodbye to tossing and turning at night.
Reduction in chronic pain and fatigue: Yoga Nidra can gently soothe those persistent aches.
Mental and Emotional Benefits
Enhanced mindfulness and mental clarity: You’ll start noticing a calmer, clearer mind.
Reduction in anxiety and depression symptoms: It’s a natural way to lift your mood and is great for mental health.
Improved emotional regulation and resilience: Over time, you’ll find it easier to handle life’s ups and downs.
How Yoga Nidra Promotes Neuroplasticity (the brain's ability to change and adapt due to experience)
Reducing Stress and Anxiety
Chronic stress and anxiety can negatively affect neuroplasticity, leading to rigid thought patterns and reduced cognitive flexibility. Yoga Nidra helps counteract this by activating the parasympathetic nervous system, the body’s "rest and digest" mode, which reduces the production of stress hormones like cortisol. This relaxation response creates an environment conducive to neuroplasticity, allowing the brain to recover from stress-induced damage and form new, healthier neural pathways.
Enhanced Learning and Memory
The state of deep relaxation achieved in Yoga Nidra is similar to the states of consciousness during deep sleep, which is critical for memory consolidation and learning. By regularly practicing Yoga Nidra, conditions are created that support the brain’s ability to process and integrate new information, enhancing both short-term and long-term memory. The practice can also help break down limiting beliefs and negative thought patterns, making room for new, positive neural connections.
Intentional Neuroplasticity through Sankalpa
The practice of setting a Sankalpa, or intention, during Yoga Nidra can be seen as a form of intentional neuroplasticity. When you plant a positive, heartfelt intention in your subconscious mind during this deeply relaxed state, you’re effectively rewiring your brain to support that intention. Over time, this can lead to significant changes in behavior, thought patterns, and emotional responses, aligning your actions with your deeper goals and values.
Healing from Trauma
Trauma can have a profound impact on the brain, often leading to rigid, fear-based neural circuits. Yoga Nidra, particularly through practices like iRest (a form of Yoga Nidra practice, by clinical psychologist Richard Miller), has been used to help individuals, including veterans, heal from trauma by promoting neuroplasticity. By creating a safe space for the mind to explore and release deeply held emotional patterns, Yoga Nidra supports the formation of new, healthier neural pathways that contribute to resilience and recovery.
Preparing for Yoga Nidra: 5 Calming Poses
Now, let’s talk about those gentle yoga poses or asanas I mentioned earlier. These aren’t just any poses—they’re specifically chosen to help you unwind and prepare both body and mind for the deep relaxation of Yoga Nidra. Try out the yoga sequence before the deep rest
How to Do Yoga Nidra Step by Step
1. Preparation: Setting Up the Space and Environment
- Choose a Quiet Space: Find a quiet room where you won’t be disturbed. This space should feel safe, cozy, and free from distractions. Lie down on your back in a comfortable position, preferably in Savasana (Corpse Pose). Use a yoga mat or a soft surface to lie on. Support your head and neck with a small pillow if needed, and place a bolster or rolled-up blanket under your knees to relieve any tension in your lower back.
- Stay Warm: Your body temperature may drop as you relax, so cover yourself with a blanket to stay warm throughout the practice.
Set Your Sankalpa: Before beginning, take a moment to set your Sankalpa or intention. This should be a positive, heartfelt statement that reflects your deepest desires. Keep it simple and state it in the present tense, such as “I am at peace,” or “I am healthy and strong.” Repeat it to yourself silently, and allow it to settle into your subconscious.
2. Guided Imagery and Body Scan Techniques
Once you’re settled, the guided portion of Yoga Nidra begins. This typically involves a combination of guided imagery and a systematic body scan to help you achieve deep relaxation:
- The Body Scan involves bringing your awareness to different parts of your body, one at a time, and consciously relaxing them.
- After the body scan, you’ll often be guided through a series of visualizations. This could be something as simple as imagining a peaceful place, like a beach or a forest, or more symbolic imagery like light or color filling your body. The purpose of these visualizations is to help you access deeper layers of your mind, release tension, and promote inner healing.
3. Incorporating Breathwork for Deeper Relaxation
Breathwork, also known as Pranayama is an essential component of Yoga Nidra.
The practice of nidra might begin by simply observing your breath. Some Yoga Nidra practices involve breath counting to help focus the mind.
Breath Awareness in the Body: Another technique involves directing your breath to specific areas of your body during the body scan or guided imagery. For instance, as you focus on your abdomen, you might visualize your breath filling this area with light or warmth, further relaxing and soothing that part of your body.
4. Why Do Poses Before Yoga Nidra?
While Yoga Nidra itself is a deeply restful practice, doing a few gentle yoga poses beforehand can improve your Yoga Nidra experience in several ways:
- It Releases Physical Tension: Gentle poses help release any built-up tension in your muscles and joints, making it easier to relax during Yoga Nidra.
It Helps You Calm Your Mind: Physical movement before Yoga Nidra can help quiet a busy mind. Flowing through a few simple poses, such as those presented below, allows you to shift your focus from the external world to your internal experience, preparing you for the meditative state of Yoga Nidra.
It Enhances Your Body Awareness: Engaging in yoga poses increases your awareness of your body, making it easier to connect with each part during the body scan stage of Yoga Nidra.
It Grounds Your Body: Certain poses, like Child’s Pose or Legs Up the Wall, are grounding and can help settle your energy, making it easier to lie still and be fully present during the practice. We've purposely included these poses to make your Nidra experience even more relaxing and enriching.
5 Poses to Prepare for Yoga Nidra (Videos + Step-by-Step Guide)
1. Easy Pose (Sukhasana)
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This is a simple seated pose that helps ground your energy and brings your focus inward. It’s an easy way to start the transition from your day to your Yoga Nidra practice.
My tip: If sitting cross-legged isn’t comfortable for you, grab a cushion or folded blanket to sit on. This little adjustment can make all the difference in how you feel in the pose.
- Start from a seated position. Sit on a yoga mat, yoga blanket, or bare floor with your legs extended outward.2. Position your arms and shoulders. Keep your arms to the sides and straighten the shoulder blades.
- Cross your legs at the shins, with one leg on top of the other.
- Widen your knees if it feels comfortable. Then position each foot beneath the opposite knee (cross-legged).
- Relax your arms. Place your hands on the knees with your palms down.
- Lengthen your back.
- Soften the neck by bringing your chin towards the back of your head, and gaze ahead or along your nose.
2. Cat-Cow Pose (Bitilasana Marjaryasana)
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Cat-Cow is a gentle way to wake up the spine and release any built-up tension. It’s a favorite of mine for loosening up after a long day at the desk. Flexes and extends the neck, and lower back, releasing tension. It’s excellent for improving posture while also guiding your focus inward.
My tip: Move with your breath—inhale as you arch your back, and exhale as you round it. This rhythmic movement helps sync your body and mind, preparing you for the stillness.
Start on hands and knees in a neutral position.
Keep your arms straight, and spread your fingers.
Take a deep breath and inhale while arching the back (Cow Pose).
Keep the gaze between your eyebrows, exhale, and round the spine, tuck the tailbone under (Cat Pose) and gaze towards your navel.
Keep your arms straight and push away the floor.
3. Seated Forward Fold (Paschimottanasana)
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This pose is like giving your entire back body a gentle stretch, from your neck down to your hamstrings. It’s fantastic for calming the nervous system, by stabilizing the blood pressure and igniting the digestive fire, improving digestion.
My tip: If you can’t quite reach your toes, no worries! Just rest your hands on your shins or use a yoga strap. The goal is relaxation, not perfection.
Start in a seated position, legs straight forward.
You can sit on a blanket or cushion if the back of your legs feels tight. You can also fold a blanket underneath your knees.
Reach your arms up towards the sky and lean forward.
You can place your forehead on a yoga block or big cushion to help calm down the nervous system.
4. Legs Up the Wall (Viparita Karani)
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Talk about a pose that works wonders for circulation and deep relaxation. Legs Up the Wall is my go-to when I need to drain away the stress of the day. I also use the pose to release any tension in the lower back or if I am suffering from back pain.
My tip: Place a folded blanket or cushion under your hips for added comfort, and let yourself fully melt into the pose.
Place your yoga mat next to a wall.
Come to sit next to the wall with your right hip against the wall and your knees bent with your feet on the floor.
Place your hands behind your hips and lean your weight into them to lift your feet up against the wall.
Simultaneously, bring your back and head onto the floor and relax.
Place your hands in any comfortable position and soften the weight of your legs down toward the hips and buttocks.
Hold for as long as you’d like, gently focusing on your breath and slowing its rhythm as you allow gravity to assist you closer to the floor.
5. Child’s Pose (Balasana)
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This pose is pure comfort. It’s a restful pose that gently stretches the back and hips, helping you feel grounded and safe before you transition into Yoga Nidra.
My tip: If your knees don’t love this pose, place a blanket between your thighs and calves. It’ll make Child’s Pose feel like a soft, nurturing embrace.
Starting position: Begin on your hands and knees in a tabletop position.
Bring your big toes together and spread your knees more than hip-width apart.
Sit back onto your heels and stretch your arms forward, allowing your forehead to rest on the mat. Feel the opening and stretch in the lower back muscles.
Relax your shoulders and let your chest sink towards the floor.
Hold for 30 seconds to a few minutes, breathing deeply.
Ready to Begin Your Yoga Nidra Practice
With your body at ease and your mind quiet, you’re now prepared to dive into the next phase: the Yoga Nidra session itself. In the following section, we’ll guide you step-by-step through this deeply restorative practice, helping you to experience profound relaxation and inner peace.
Yoga Nidra Practice: Guided Steps to Deep Relaxation
The 8 Stages of Yoga Nidra
1. Intention Setting (Sankalpa)
The practice of Yoga Nidra begins with setting your Sankalpa, a positive, heartfelt intention that you wish to manifest in your life.
Transition Tip: Take a few deep breaths to center yourself before silently repeating your Sankalpa three times. Let it resonate deeply within you, creating a sense of calm and focus as you prepare to move into the next stage.
2. Body Scan (Rotation of Consciousness)
In this stage, you bring your awareness to different parts of your body, one at a time, following a specific sequence. The body scan helps to relax the entire body and bring your mind into a state of deep awareness.
Transition Tip: Move your attention smoothly from one body part to the next, following the guide or internal script.
3. Breath Awareness
After the body scan, the focus shifts to your breath. You observe your natural breathing pattern without trying to control it. This stage helps deepen your relaxation and quiets the mind.
Transition Tip: Simply observe your breath as it flows in and out. If you find your mind wandering, gently bring your attention back to the breath.
4. Sensation Awareness (Opposites)
In this stage, you explore opposite sensations, such as heat and cold, heaviness and lightness, or pleasure and pain. This practice helps to balance the nervous system and bring deeper awareness to the body.
Transition Tip: When focusing on each sensation, immerse yourself fully in the experience before moving to the opposite sensation. For example, feel the warmth spreading through your body before switching to the sensation of cold. This contrast helps to release deep-seated tension and promote relaxation.
5. Visualization
This stage involves guided imagery or symbolic visualizations that help you connect with your subconscious mind. The visualizations may include nature scenes, colors, symbols, or light, each chosen to evoke a specific response in your mind and body.
Transition Tip: Allow the images to arise naturally in your mind without forcing them. Engage all your senses in the visualization, imagining the sights, sounds, smells, and feelings associated with the images.
6. Subtle Body Awareness, welcoming joy
Here, you become aware of your subtle energy body, including the flow of energy within you. You might visualize this energy as light or a feeling of joy moving through the body, enhancing your connection to your inner self.
Transition Tip: Feel the energy flowing smoothly and evenly. Imagine this energy as a healing force that revitalizes every cell in your body. Allow yourself to fully experience this subtle awareness of joy before moving to the next stage.
7. Sankalpa Reaffirmation
Before completing the practice, you revisit your Sankalpa, repeating it silently to yourself. This reaffirmation helps to reinforce the positive intention in your subconscious mind.
Transition Tip: As you repeat your Sankalpa, feel a deep sense of conviction and trust that it is already manifesting in your life. Allow this intention to resonate within you, anchoring the positive changes you seek.
8. Returning to Waking Consciousness
The final stage of Yoga Nidra involves gradually bringing your awareness back to your physical body and the present moment. You begin to reconnect with your surroundings, preparing to return to your waking state.
Transition Tip: Start by becoming aware of the sounds around you and the feeling of the floor or mat beneath you. Slowly wiggle your fingers and toes, and take a few deep breaths to reawaken your body. Move slowly and gently, allowing yourself to savor the calm and relaxation before you fully awaken and sit up.
A Special Gift from Yogaia: 24-Hour Access to Yoga Nidra Classes
As a special thank you for reading this blog, we’d love to offer you 24-hour access to Yogaia, where you can experience our weekly Yoga Nidra classes led by experts Rishin and Craig. Whether you’re new to Yoga Nidra or looking to deepen your practice, our live and on-demand sessions will help guide you through this transformative practice.
At Yogaia, we believe in creating a supportive space for everyone to experience the benefits of Yoga Nidra. Rishin, who authored this blog, is one of our dedicated teachers, and he’s passionate about helping you achieve deeper relaxation, better sleep, and greater inner peace through this practice. FREE Yoga Nidra Get 24-hour free access and join our Yoga Nidra classes to unwind, recharge, and explore the power of rest with our expert guidance.
Tips for Beginners: Starting Your Yoga Nidra Practice
Common Mistakes to Avoid
While Yoga Nidra is a deeply relaxing practice, beginners may encounter a few common challenges. Here’s how to avoid them:
1. Expecting Immediate Results
Many newcomers expect to feel immediate, profound effects after their first session. While some benefits can be felt right away, others take time to manifest. Be patient, and allow the practice to work its magic gradually.
2. Struggling to Stay Awake
It’s common to drift off to sleep during Yoga Nidra, especially if you’re tired. While falling asleep isn’t “wrong,” the goal is to remain in a state of conscious relaxation. To help stay awake, try practicing at a time when you’re not overly tired, or prop your head up slightly.
3. Forcing the Process
Yoga Nidra is about letting go, not forcing relaxation or visualization. If you find yourself trying too hard to “do it right,” take a step back. Allow the practice to unfold naturally without pressure or expectation.
4. Skipping the Sankalpa
The Sankalpa, or intention, is a powerful aspect of Yoga Nidra. Some beginners might overlook its importance or forget to set one. Make it a point to create and repeat your Sankalpa at the beginning and end of each session for deeper, more meaningful results.
5. Inconsistent Practice
Like any practice, consistency is key. Beginners might struggle with keeping a regular routine, which can hinder progress. Try to schedule your Yoga Nidra sessions at the same time each day or week to build a consistent practice that supports long-term benefits.
Additional Resources: Yoga Nidra Scripts and Guided Meditations
Whether you’re new to Yoga Nidra or looking to deepen your practice, Yogaia offers live and on-demand sessions that will help guide you through this transformative practice.
Read more about online Yoga and Meditation platforms from here.
Conclusion: Integrating Yoga Nidra into Your Daily Routine
Creating a Consistent Practice
The more consistently you practice Yoga Nidra, the more profound its benefits become. This gentle yet powerful practice can significantly improve your overall well-being and mental health. Try incorporating it into your routine, whether daily or just a couple of times a week.
Consistency is key to unlocking the full potential of Yoga Nidra. With regular practice, you'll notice the effects accumulate over time, bringing lasting improvements to both your mental and physical health.
Remember, Yoga Nidra is your time to relax and recharge. Approach it with kindness and patience, and enjoy the journey toward a more peaceful state of mind.
Tracking Progress and Noticing Benefits
After each session, take a moment to jot down how you felt before and after the practice. Note any thoughts, emotions, dreams, or physical sensations that came up during and after your Yoga Nidra. Over time, you'll begin to notice patterns and improvements, such as better sleep, reduced stress, and a deeper sense of peace.
Common FAQs About Yoga Nidra Poses
What is the Correct Pose for Yoga Nidra?
The traditional pose for Yoga Nidra is lying on your back in Savasana (Corpse Pose), but feel free to adjust your position to whatever feels most comfortable for you. You can also practice in a seated position if you want to stay more awake during the practice.
How Long Should a Yoga Nidra Session Last?
Sessions can vary from 15 minutes to an hour. Start with shorter sessions and gradually increase the time as you become more comfortable with the practice.
Are There Any Specific Contraindications for Yoga Nidra?
Yoga Nidra is generally safe for most people, but if you have any specific medical conditions, it’s always a good idea to consult with your healthcare provider before starting. FREE Yoga Nidra Get 24-hour free access and join Yogaia's Yoga Nidra classes to unwind, recharge, and explore the power of rest with our expert guidance.