Yoga Nidra: What is it and What to Expect
What is Yoga Nidra? Yoga Nidra is commonly referred to as yogic sleep; however, the goal of yoga nidra is to stay as awake and alert as is possible as the body is transported to a deeply relaxed state. That being said there is no wrong way to engage in yoga nidra. If you do fall asleep trust that your body and mind needed the rest and know that due to how yoga nidra works with the subconscious mind even if you do fall asleep you will reap the many benefits of this practice. During the practice of Yoga Nidra the body and mind are guided through different brain wave states which allows for an expansion of one’s consciousness and a release of stuck or held stress and tension.
Yoga Nidra is a powerful guided meditation that facilitates a deep state of self-inquiry. During the practice the participant is transported into a sleep-like state; however, they remain consciously alert and aware of their body, thoughts, emotions, and beliefs.
Yoga Nidra is the most accessible yoga practice as it is done laying down in shavasana (corpse pose). Props (bolsters, eye masks, blankets, etc.) are encouraged to support the body in being completely comfortable. In Yoga Nidra it is important that the body feels held and supported to facilitate deep release of long held stress and tension.
Now that I have broken down the basics of what yoga nidra is we will get into what you can expect from your yoga nidra practice.
The first step of any Yoga Nidra practice is to come into a supported laying down position. Using bolsters under the knees, an eye bag on the eyes and a blanket to keep you warm and toasty are common props for a nidra practice. Any yoga props, pillows, cushions or blankets can be used to support the body and create a safe and cozy space for a journey into the self.
Yoga Nidra is always guided so you don’t have to worry about trying to quiet your mind or draw your focus to a specific thought, you are instructed and directed through the entire process. As the participant your only job is to lay back, relax, and listen as you are taken on a journey into the self. Participants are guided into a comfortable position, given a sankalpa (intention) for the practice or guided on how to formulate their own sankalpa. The instructor will then guide your awareness through sensations in your body and create an awareness of the breath. These are the basic elements of a Yoga Nidra although depending on the length of the practice there are more elements that may be included.
The length of Yoga Nidras makes them accessible; a Yoga Nidra can be anywhere from 5 minutes to an hour.
Yoga Nidra is a powerful practice as it allows us to really, truly, relax. When we are in a state of relaxation our bodies begin to heal on a cellular level, we process emotions and in doing so release the tension they create in the physical body. Our bodies and minds truly get to be restored. Many people have coping methods they use to combat the daily stressors that we encounter in our lives; however, these methods are merely more stimuli for the body and mind to absorb which does not allow for a deep state of relaxation and does not result in cellular recovery. Every experience we encounter in our lives, whether we perceive it to be an influential experience or not is patterned into our cellular structure and affects how we live our life. Yoga Nidra provides us with the opportunity to become aware of ourselves on a deeper level; it allows us to see into ourselves more clearly and provides us with insight as to why we behave the way we do. Yoga Nidra allows us the space to truly relax, release, and rebuild on a cellular level. The more we practice Yoga Nidra the more likely we are to have less stress, anxiety, and tension in our daily life.
Yoga Nidra reduces stress and anxiety, slows your brain waves down which allows for cellular healing, aids in releasing trauma from the body and mind, reduces chronic pain, headaches, and PMS symptoms, and improves sleep quality and duration. Yoga Nidra is associated with lowering high blood pressure, reducing symptoms of Type 2 diabetes and aiding in the reduction of pain and flare ups associated with autoimmune diseases.
