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What Is Yoga Nidra?
Savasana. Anyone who’s attended a yoga session quickly learns to love this traditional relaxation method. Lying on the floor; relaxing every limb; listening to the instructor’s soft voice—who couldn’t use more of this serene time to take the edge off of a busy day?
When the 15 minutes of savasana at the end of class aren’t enough anymore, it’s time to take the next step: yoga nidra. Here are the most frequently asked questions about this meditation and relaxation technique, which is becoming increasingly popular in western yoga classes.
What is yoga nidra?
This practice is a powerful meditation technique based in the tantric yoga tradition. Its roots are found in a revered and ancient yoga text called the Mandukya Upanishad, which was compiled in the 1st or 2nd century A.D. Yoga nidra, which is a Sanskrit phrase for yogic sleep, is such a powerful meditation practice that for eons many instructors kept the secret to themselves—as a result, it wasn’t really known in the western world until the 1960s.
Yoga nidra is often described as “sleeping with awareness” or “conscious sleep.” In reality, however, the body is not asleep at all. Instead, it’s in a state of serenity that’s so deep, it heightens awareness and relaxes the body, mind, and spirit. Yoga nidra is not a hypnotic state, but rather one in which the mind is awake and aware in contrast to hypnosis in which the goal is to create only a sliver of consciousness.
Depending on the instructor, yoga nidra can have from 4 to 8 distinct stages, including affirmations, visualizations, and another common technique called rotation of consciousness. According to master yogis, one hour of yoga nidra is the equivalent of 3 to 4 hours of shut eye.
What are the benefits of yoga nidra?
Like many eastern practices, yoga nidra has not been well-studied by western researchers; however, we do know the health benefits of similar relaxation techniques.
A UCLA study suggests that meditation techniques reduce the fatty build up on artery walls as effectively as commonly-prescribed drugs. The research found that after 5 months of using meditation, the participants’ chance of heart attack or stroke was reduced by about 11%.
Dr. Dean Ornish, world famous for his work in preventative medicine, found that practicing relaxation techniques improves blood flow to the heart, lowers cholesterol, and lessens the severity of painful angina attacks.
It makes sense then, that yoga nidra, with its emphasis on deep relaxation, provides the same health benefits. In fact, the Washington Post reports that yogic sleep is being used at Walter Reed Army Medical Center to help returning military personnel recover from post-traumatic stress disorder (PTSD).
What should I expect during a yoga nidra session?
A typical session begins with a few asanas (postures) designed to awaken the body. Then the instructor will lead you into a relaxation posture. Most frequently you’ll find yourself in the somewhat disturbingly named—but very relaxing—corpse pose. If that’s an uncomfortable position, though, it’s possible to relax in a sitting posture.
During yoga nidra sessions, which typically last for 20 minutes to an hour, there are several ways to awaken your consciousness. For instance, the affirmations used during a typical yoga practice are an important part of yogic sleep. Any affirmation you use during other yoga meditations will work well. Remember, affirmations are positive and true statements about yourself—so avoid statements like: “I wish my husband would throw his dirty clothes in the hamper.” Instead try: “I am a kind and patient person” or “I rise to every challenge.”
Along with affirmations, yoga nidra directs awareness to each area of the body in the rotation of consciousness technique. During this time, the instructor helps bring focus to each part of the body, from the top of the head to the tips of the toes. Frequently instructors will also bring special attention to the breath.
Where can I learn yoga nidra?
In the past, yoga nidra classes were tough to find, but its increasing popularity has led a number of schools to add this powerful practice to their schedules. In addition to local classes, you can also incorporate this technique into your everyday routine at home. All you need is a quiet place (free of cell phones, kids, pets, and other distractions), comfy yoga clothes, and a comfortable surface, such as a yoga blanket, cushion, or mat. You’ll also want a book, CD, or DVD to guide you through the session.
So if it’s time to take savasana to the next level—a level that can give you the deep relaxation you need for a healthier mind and body, then don’t wait any longer. Start practicing yoga nidra today.
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