Yoga Nidra is a deep relaxation practice which is usually done lying down. It can be a simple 10-minute deep rest involving 3 stages, like a power nap, to refresh and restore you mid-day. It can also be a longer practice, usually around 20-35 minutes involving up to eleven stages.
Yoga Nidra can bring about a profound relaxation response and even the beginnings of personal transformation. There is now a large body of research into the science behind Yoga Nidra and its benefits on overall well-being (more on the science in later blogs). It has been demonstrated to have an effect on:
Physical Relaxation: It relieves muscular tension and promotes physical relaxation, aiding in pain management, particularly chronic pain.
Stress Reduction: It induces deep relaxation, calming the nervous system and reducing stress and anxiety.
Improved Sleep: Regular practice can enhance sleep quality and alleviate insomnia.
Enhanced Mental Clarity: It can help to improve focus, concentration, and overall cognitive function.
Emotional Healing: It facilitates emotional healing and balance by releasing stored tensions and traumas.
Increased Self-awareness: It promotes self-reflection and mindfulness, promoting a deeper understanding of oneself.
Boosted Creativity: It stimulates the right brain hemisphere, enhancing creativity and problem-solving abilities.
Connection with inner self: It can deepen spiritual awareness and connection with inner self, facilitating personal growth and transformation
It is of particular value for people with fatigue-related illnesses like ME/CFS or Long COVID as it is an accessible aspect of Yoga that doesn’t involve physical movement. I am currently teaching for a research project with Sheffield Hallam University and an NHS service, to develop and deliver a yoga programme for people with Long COVID which includes Yoga Nidra. I have just started teaching the first pilot course. It is a long-term project and I hope to write more about it in future blogs.
How is Yoga Nidra done?
It is traditionally done lying down on your back on a firm surface, but it can be done in whatever position is most comfortable and supportive for your body. I have students who lie on their sides, sit in a chair or do it from bed.
Eyes are usually closed but can be kept softly open and although stillness is helpful, if you find it hard to be still that’s okay! Being fidgety or restless can be part of your practice of Yoga Nidra. You begin to notice the urges to move, and still move as and when you need to. In time and with practice, Yoga Nidra will help you access an easy sense of stillness. If you are someone who worries about disturbing others, joining an online Yoga Nidra class is a good place to start. It allows you to practice in your own space without any concerns about disturbing anyone else.
The teacher’s voice guides you and you follow the instructions in your mind. It is okay if you lose track, don’t understand something, miss an instruction or drift off, you simply continue following when you pick up on the instructions again. You don’t have to be able to visualise, just listen and follow mentally however your mind works. That is it!
Where can I try Yoga Nidra?
Find a teacher who has completed the additional training needed to teach Yoga Nidra on a recognised training course. Yoga Nidra can be done in an in-person class, an online class or using an audio recording.
If you have a history of trauma or are living with serious mental health issues it is important to discuss doing Yoga Nidra with your medical practitioner and discuss this with the yoga teacher to make sure the practice is the best type for you.
I teach Yoga Nidra live online twice a week and monthly during my in-person workshops in Sheffield. You can see the timetable here and you can buy Yoga Nidra MP3s to download from the Shop.
In future blogs on Yoga Nidra, I will look at some of the great variety of styles and ways of delivering the practice, talk about the history of Yoga Nidra, and look at some of its special applications such as helping with insomnia, using Yoga Nidra for ME/CFS and Long COVID support.