The 411 on Yoga Nidra--and why you need it in your life.

by Christy Percival

It looks a lot like Savasana, but this mindfulness practice is so much more than a nap.

When we talk about practicing yoga, we might first jump to the challenge of Instagram-worthy poses or feats of strength like handstand. Or maybe the conversation is about matching breath to movement in Sun Salutations and sweating your way through creative transitions in a vinyasa flow. If you happen to walk in on a bunch of yogis in the ancient practice of Yoga Nidra, you’ll find none of that. It’s actually not about movement or poses at all. Yoga Nidra looks a lot like Savasana, but it’s so much more than a nap.

Yoga Nidra is a guided meditation-like experience that’s typically done lying on your back. Your instructor may offer props like a bolster or a blanket, but these are completely optional. The important thing is that you’re comfortable. Once you are physically grounded and still, the practice begins. The goal is to enter a deep state of relaxation where your body is “sleeping,” but your mind is fully awake and aware. It’s like lingering in that dreamy space on the edge of sleep.

But how do I get there?

Your instructor will guide you through a series of exercises designed to take you layer by layer into a deeper state of consciousness. You might start out with a breathing exercise to further relax your body and start to calm your nervous system. Focus on breathing is woven throughout the practice. Before you get in too deep, you will create a mantra or an affirmation to connect with yourself and put a purpose behind your practice. (The technical term is Sankalpa, which translates to something like “a commitment to your highest truth.”)

Other common components of the Yoga Nidra practice include sound meditation and body awareness exercises. You may be asked to tune in and observe everything you can hear--from obvious sounds such as the teacher’s voice to more subtle sounds that you might typically miss. Nidra almost always includes a guided body scan, which can be incredibly powerful. The instructor will name different body parts with acute specificity and challenge you to shift your mind’s eye to each body part while remaining completely still. Again, the objective is to find a state of release in your physical body while maintaining alertness in your mind.

Next, you might journey through a visualization. This can range from a detailed exploration of your internal body to a wandering walk through a forest. Or maybe you’ll be asked to imagine different sensations like hot and cold in your body. For some students, this can feel intense and incredibly real. 

To close out the experience, you will generally shift focus back to your breath, then perhaps into the physical space around you to come back to reality. Once you “awaken,” you will slowly bring movement back into your body. You may feel refreshed right away or you may feel like you’re drifting through a trance-like state of bliss. You also might feel ready to turn in for a full night’s sleep. No matter what, you’ll want to take your time integrating back into activity.

What if I fall asleep?

It happens. Often. The Centers for Disease Control and Prevention reports that a third of Americans do not get enough sleep--and some 70 million suffer from chronic sleep disorders. Lack of sleep can have a serious impact on your overall health, so there is absolutely zero shame in being that person in the middle of the room serenading the group with a soft snore. As with all things yoga, take what you need.

What can Yoga Nidra do for me?

Although you might often hear claims that a short Nidra practice equals hours of sleep, Yoga Nidra is not technically sleep. It’s also not a replacement for sleep--nothing is--but it can lead to more sleep and improved sleep quality, especially if you indulge in a Nidra session before bedtime.

Yoga Nidra is proven to have a calming effect on the nervous system. Honing this practice can leave you better equipped to respond to external stressors in daily life and reduce your overall stress level (and the effect of it on your body). The deep relaxation that Yoga Nidra offers is also an excellent counter to the physical strain and demand we put on our bodies and minds. It can be a welcome break from the constant motion in our lives--the seemingly ceaseless doing, working, and achieving.

How long and how often?

You can experience benefits for practicing Yoga Nidra for as little as 15-minutes, and you may find some experiences that last around one hour. You can do it occasionally or every day. It’s a practice. The more you do it, the better you’ll get--and the more you’ll gain from it.

Should I try it?

Yoga instructor, Allison, had this to say about her Yoga Nidra at Midtown Yoga.

“The hour I spent in Yoga Nidra was unlike anything I’ve ever experienced. I’ve done plenty of silent and guided meditations, and although calming, nothing quite compares to Yoga Nidra. The class blended moments of silence with moments of guidance, pushing me to the edge of consciousness and expanding the limits of my mind. Sixty minutes passed like it was 20, and the instructor’s cues lulled me into a meditative state like no other. “Blissed” is the only world that could describe the post-Nidra feeling. I left the studio feeling calm, at peace, and ready to take on the week. Step out of your comfort zone, and say yes to the best 60 minutes of your life!” 

Ready to get blissed? Check out our full class schedule and join us for an upcoming Yoga Nidra session. Take this opportunity to check out, and you might find that it’s actually the best kind of check in.