Yoga Nidra

Yoga nidra

Here is a step-by-step guide to do yoga nidra.

  1. Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes and relax. Take a few deep breaths in and out. Remember to take slow and relaxed breaths, and not ujjayi breaths.
    Tip: If you feel any discomfort or pain in lower back, adjust your posture or use a pillow to elevate the legs a little, for more comfort.
  2. Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing your foot. Then gently move your attention up to the right knee, right thigh and hip (again for a couple of seconds). Become aware of your whole right leg. Repeat this process for the left leg.
  3. Similarly, take your attention to all parts of the body: genital area, stomach, navel region, chest, right shoulder and right arm, followed by the left shoulder and left arm, throat, face and the top of the head.
  4. Take a deep breath in, observe the sensations in your body, and relax in this still state for a few minutes.
  5. Now, slowly becoming aware of your body and surroundings, turn to your right side and keep lying down for a few more minutes.
  6. Taking your own time, you may then slowly sit up, and whenever you feel comfortable, slowly and gradually open your eyes.

Yoga nidra is thus a joyous, effortless way to end your yoga practice. Just let go, relax and enjoy the experience that follows.

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