Wondering what to do after your yoga practice? Do you gaze out the window, start planning your day, or go pour yourself some juice?Often described as a simple relaxation, Yoga Nidra is a natural conclusion to any sequence of yoga postures. While asanas “warm up” the body, Yoga Nidra brings it into a state of deep rest and stillness.Complete your daily yoga practice by following the instructions below for a perfect session of Yoga Nidra.
Most people view yoga as a physical workout, but the truth is, it offers deep restoration for both body and mind. To make your practice more effective, a beautiful way to end it is through Yoga Nidra.
Just like a car engine needs to be turned off to cool down after running for a while, your body also needs to wind down after an active yoga session.
Yoga Nidra helps retain the energy generated during your practice with asanas. It relaxes the entire system and prepares you for pranayama and meditation.
That’s why it's important to devote enough time to it once your yoga poses are done.
Let’s prepare for Yoga Nidra
In Yoga Nidra, we consciously direct our attention to different parts of the body. This activates the nerves in those areas and helps integrate the benefits of the asanas into our system.
~ Top Benefits of Yoga Nidra ~
- Soothes the body after yoga asanas, returning it to normal temperature
- Stimulates the nervous system to absorb the effects of the postures
- Releases toxins and accumulated stress from the body
Tip: It’s a good idea to cover yourself with a blanket to stay warm. The body heats up during asana practice, and a sudden temperature drop can be uncomfortable.
Here’s a step-by-step guide to practicing Yoga Nidra at home or in a class:
1. Lie on your back in Shavasana (Corpse Pose).
Close your eyes and relax.Take a few deep breaths in and out.
Remember: your breathing should be slow and deep—don’t use Ujjayi breath here.Tip: If you feel discomfort or tension in your lower back, adjust your posture or place a cushion under your knees for better support.
2. Begin by bringing your attention to your right foot.
Hold your awareness there for a few seconds while relaxing the foot.
Then gradually move your focus to your right knee, right thigh, and right hip—pausing at each point for a few moments.
Become aware of your entire right leg.
Repeat the same process for the left leg.
3. In the same way, guide your attention to all parts of your body:
the genitals, stomach, navel area, chest, right shoulder and right arm, left shoulder and left arm, throat, face, and the top of the head.
4. Take a deep breath.
Observe the sensations in your body, and relax deeply into this stillness for a few minutes.
5. Now, becoming aware of your body and the space around you, slowly roll over to your right side and stay there for a few more minutes.
6. When you feel ready, gently sit up and slowly begin to open your eyes.
Yoga Nidra is a simple and enjoyable way to complete your yoga session.
Just relax, let go, and enjoy the sensations.
Based on notes from senior Sri Sri Yoga teachers Dinesh Kashikar and Shriram Sarvotham.
