YOGA NIDRA 101
What: Yoga nidra is a method to dissolve physical and mental tension through conscious relaxation. Also known as “yogic sleep,” nidra is a guided meditative practice, in which the physical body goes into a sleep-like state, yet the brain remains completely alert and aware.
Who: It's not just civilian yoga practitioners who try this practice, as yoga nidra is used by a broad spectrum of professionals and even Navy Seals, and VA hospitals, which incorporate yoga nidra to help aid in relaxation and treat PTSD. Yoga nidra was originally brought to the west as a form of psychotherapy and self-hypnosis.
Why: Yoga nidra is an extremely effective practice that can reduce stress, anxiety and hypertension, stabilize cardiovascular issues, promote better sleep, and aid in the treatment of PTSD and depression. The benefits of this practice at the office include cultivating a greater resiliency, becoming more responsive and less reactive to challenges, easing fatigue, and restoring energy.
How: To prepare your body, I suggest that you start with a few minutes of light, slow simple movements and stretches, such as a child’s pose or a slow cat and cow. Then make your way to lie down in corpse pose in shivasana, the most comfortable shivasana yet! You can either lie on a yoga mat, your bed, or even a sofa if you prefer. I encourage you to use yoga bolsters, props, eye pillows, or sand bags to make this shape extra delicious. Props and bolsters are nice under your knees, and sandbags are great to place on your lower belly or chest/sternum if you want to feel a more grounded sensation during your practice. During COVID times, get creative: You can use blankets or pillows to place under your knees, washcloths in place of eye pillows, and bags of rice in place of a sandbag. To prepare your mind for what happens during nidra, know that unlike most physical yoga practices, you will rest in total stillness and silence for a majority of the time. You are then guided through a specific sequence that always begins with a body scan, then a rotation of consciousness, an awakening of sensations, and finally a guided meditation. All that you really need are your ears to listen.
What to Wear: Good news, since we will be in a resting shape for a majority of the time, you can wear anything to yoga nidra. This means even ballgowns and jeans are welcome, as stretchy athletic attire or traditional yoga clothes are not necessary.
Afterwards: Though we experience this practice in more or less total stilless, it is an extremely detoxifying practice. Please drink extra water after your yoga nidra. Take your time when waking up and leaving your mat. If you practice yoga nidra late in the evening, I encourage you to head to bed shortly after. Often, sensations in our dreams, such as colors and symbols, are enhanced the night of a nidra practice. Enjoy! :-)