Yoga Practice Name
Yoga nidra (योग निद्रा)
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English Name
Yogic Sleep
Other Names
Dwi Pada Kandharasana
Description and Steps
Description:
Yoga Nidra Asana refers to a relaxation posture primarily associated with the deep meditative state of Yoga Nidra, meaning “yogic sleep.” While it is not a traditional asana with muscular engagement, it is a reclined, conscious resting pose that prepares the body and mind for a deeply relaxed, healing state. It is often practiced in Savasana, but may also be done with slight variations using props for comfort.
Steps:
- Preparation: Lie down flat on your back in Savasana (Corpse Pose). Place a thin pillow or folded blanket under the head and knees if needed for comfort. Keep the legs slightly apart, feet falling naturally outwards.
- Arm Position: Place your arms alongside your body but slightly away (about 6–8 inches). Palms facing upward in a receptive gesture. Let the shoulders relax into the floor.
- Alignment & Stillness: Gently adjust the body for symmetry. Close your eyes softly. Ensure the body is completely still and relaxed.
- Body Awareness Scan: Bring attention to your breath and body. Perform a rotation of consciousness, mentally scanning through different body parts (usually right side, then left, then back/front of the body).
- Breath Awareness: Observe the natural rhythm of your breath without altering it. Optionally, count the breath in a relaxed manner.
- Sankalpa (Intention): Mentally repeat a short, positive affirmation or intention (Sankalpa), e.g., “I am calm and balanced.”
- Visualization (Optional): Use guided visualization or self-directed imagery for deeper relaxation.
- Returning: Gradually bring your awareness back to your breath, then your body. Begin small movements (wiggle fingers, toes). Gently roll to the right side and pause in a fetal position. Use your left hand to press up into a seated position with eyes closed.
General Benefits
- Deep Physical and Mental Relaxation – Helps release muscular, emotional, and mental tension, promoting a calm and restful state.
- Reduces Stress and Anxiety – Activates the parasympathetic nervous system, lowering cortisol levels and calming the mind.
- Improves Sleep Quality – Regular practice can reduce insomnia and improve the depth and duration of sleep.
- Enhances Self-Awareness and Clarity – Encourages introspection and conscious awareness, aiding emotional regulation.
- Boosts Energy and Vitality – Even a short session can rejuvenate the body and mind, similar to several hours of deep sleep.
- Balances Nervous System Function – Soothes overactive sympathetic responses, which supports healing and hormonal balance.
- Improves Concentration and Memory – A relaxed mind is more capable of retaining and processing information effectively.
- Supports Healing and Recovery – Often used as a complementary practice in rehabilitation, therapy, or during times of fatigue.
- Promotes Emotional Stability – Provides a safe space to observe and release suppressed emotions and mental patterns.
- Accessible to All – Gentle, non-strenuous, and can be practiced by people of all ages and abilities.
Cautions-Limitations-Contraindications
Cautions & Limitations:
- Lack of Arm or Core Strength: Avoid attempting the full pose without sufficient upper body and core conditioning. Use props or start with preparatory poses to build strength gradually.
- Wrist Sensitivity or Injury: Those with carpal tunnel syndrome or wrist pain should modify the pose or avoid it. Practice wrist stretches and strengthening beforehand.
- Fear of Falling: Beginners often fear tipping forward; use a cushion or blanket in front to reduce anxiety. Avoid practicing alone if you're new to arm balances.
- Tight Hips or Groin: Limited hip mobility can prevent proper positioning of knees and thighs. Warm up with hip-opening postures like Malasana or Baddha Konasana.
- Balance or Dizziness Issues: Not recommended if you experience vertigo or dizziness.
Contraindications:
- Pregnancy: Avoid during pregnancy due to the intense abdominal and balancing effort involved.
- Recent Surgery: Especially abdominal, wrist, shoulder, or back surgeries—consult your physician or yoga therapist.
- Chronic Wrist, Shoulder, or Elbow Conditions: Practice under professional supervision or substitute with low-impact alternatives.
- Severe Anxiety or Hypertension: The effort and balance requirement may be overstimulating for some.
Complimentary Practice
- Savasana (Corpse Pose) – Ideal preparation and natural transition into Yoga Nidra Asana; teaches stillness and conscious rest.
- Pranayama (Breathing Practices) – Practices like Nadi Shodhana (alternate nostril breathing), Bhramari (humming bee breath), and Anulom Vilom help calm the mind and prepare for deep relaxation.
- Trataka (Candle Gazing) – Enhances focus and inner vision; useful before Yoga Nidra to still the mind.
- Shitali or Sheetkari Pranayama – Cooling pranayama techniques that reduce mental agitation and bodily tension.
- Gentle Asana Flow or Restorative Yoga – A slow series of calming poses such as Balasana, Supta Baddha Konasana, or Makarasana can prepare the body for stillness.
- Meditation Techniques – Antar Mouna (inner silence), mindfulness meditation, or breath awareness can help deepen Yoga Nidra experiences.
- Sound Therapy or Nada Yoga – Soft instrumental music, singing bowls, or guided sound can enhance the state of deep relaxation and awareness.
- Chanting or Japa (Repetition of Mantra) – Repetition of OM or other mantras can set a meditative tone and clear the mind.
- Mudras for Calmness – Jnana Mudra or Chin Mudra during Yoga Nidra can subtly influence the mind-body connection.
- Yoga for Stress Relief Sequence – A complete restorative sequence including breathwork, meditation, and Yoga Nidra maximizes the healing potential.
Similar Practices
1. Savasana, 2. Makarasana, 3. Supta Baddha Konasana, 4. Supta Matsyendrasana, 5. Viparita Karani, 6. Balasana, 7. Supported Setu Bandhasana, 8. Guided Meditation in Seated Posture
Practice Keynotes
1. Stillness Is Essential – The body must remain completely still throughout the practice to allow deep relaxation and inner awareness.
2. Awake, Yet Relaxed – Though the body appears to be sleeping, the mind remains conscious and aware — the hallmark of Yoga Nidra.
3. Comfort Is Priority – Use props like cushions, blankets, or bolsters under the knees or head to avoid physical distractions.
4. Neutral Spine and Open Body Posture – Maintain a neutral alignment with the chest open and arms relaxed, palms facing upward to promote receptivity.
5. Supportive Environment Needed – A quiet, dimly lit, and safe space helps deepen the practice; use soft background music or guided audio if needed.
6. Practice on an Empty or Light Stomach – Avoid heavy meals before practice to prevent drowsiness or discomfort.
7. Optimal Duration: 20–45 Minutes – A complete session ideally lasts between 20 to 45 minutes to allow the mind to cycle through conscious relaxation states.
8. Best Time: Early Morning or Before Bedtime – Ideal for resetting the nervous system at the start or end of the day.
9. Can Be Used Therapeutically – Highly effective for managing stress-related conditions, trauma recovery, fatigue, and mental overload.
10. Consistency Enhances Benefits – Like meditation, regular practice deepens its restorative and transformative effects.