Yoga Nidra

Yoga Nidra, often called "yogic sleep," is a systematic guided meditation that progressively relaxes the body and mind to reach a state between waking and sleep — the hypnagogic state. Practiced lying down in Savasana, it is one of the most accessible and deeply restorative yoga practices available.

How It Works

A Yoga Nidra session typically follows a sequence:

1. Physical settling: Finding a comfortable lying position with full prop support
2. Sankalpa: Setting an intention or affirmation planted during the receptive meditative state
3. Rotation of consciousness: Systematically moving awareness through different body parts
4. Breath awareness: Attending to breath without controlling it
5. Pairs of opposites: Experiencing contrasting sensations — warmth and cold, heaviness and lightness
6. Visualization: Images arise or are guided by the teacher
7. Return: Gently returning to waking awareness

The Science of Nidra

Research on Yoga Nidra indicates brain wave activity shifts from beta waves (normal waking) to alpha and theta waves — states associated with creativity, memory consolidation, and deep healing. Some research suggests 30 minutes of Yoga Nidra equals several hours of sleep in terms of restoration.

Mat and Prop Requirements

Yoga Nidra is practiced entirely lying down:

• Extra-thick mat (6-8mm) for comfort during extended Savasana — some prefer an extra blanket underneath
• Bolster under the knees to reduce lower back strain
• Blanket for warmth as body temperature drops during deep relaxation
• Eye pillow to block light and provide gentle pressure that aids relaxation

Comfort matters far more than grip for this entirely floor-based, motionless practice.