YO
Benefits (6)
- + Deep relaxation without sleep
- + Reduces stress and anxiety
- + Improves sleep quality
- + Heals trauma
- + Equivalent to hours of sleep
- + Accessible to everyone
Avoid If (2)
- - Severe depression (may intensify — do with teacher)
- - Epilepsy
About
Yoga Nidra (Yogic Sleep) is a systematic guided relaxation in Savasana — deeply restorative, often called 'sleep of the yogis'.
Step-by-Step Instructions
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1. Lie in Savasana — back on floor, body relaxed.
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2. Arms 30° from body, palms up.
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3. Feet shoulder-width, toes falling outward.
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4. Close the eyes.
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5. Set a Sankalpa — a short resolve (mentally repeat 3 times).
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6. Begin body scan — right thumb, foot, calf... entire right... left...
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7. Awareness on breath — count 27 down to 1.
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8. Opposite sensations — hot/cold, heavy/light.
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9. Mental visualization — nature, sky, peace.
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10. Repeat Sankalpa. Slowly awaken — wiggle fingers, roll to side, sit up.