How to set up for a Yoga Nidra practice

Yoga Nidra is a deeply restorative and healing practice. Through the practice, we enter deeper states of consciousness and have the opportunity to release deeply held beliefs and memories. If you’re curious about what exactly the practice entails, see my blog post What is Yoga Nidra?

Having an optimal set up is important because once the practice has begun, it is important to keep the physical body completely still for the duration of the practice, asides from movement which comes naturally from the breath. All we need to do in Yoga Nidra is listen and feel.

Here are some tips to set up for an optimal yoga nidra practice:

-       Find a space where you won’t be disturbed. This may mean requesting your household to not disturb you/ enter the room as you practice as it can be quite startling when deep in practice. This doesn’t mean your room has to be completely devoid of sound as yoga nidra is an auditory practice. Background noises such as traffic, the dog barking etc. are normal and do not need to be eliminated.

-       Avoid practicing on your bed. Whilst yoga nidra is known as “psychic sleep”, we don’t actually want to fall asleep when we practice. The physical body rests and sleeps, however it is important for the mind to stay awake. Our bed is associated with sleeping, so the chances of falling asleep are greater. It is common for people to fall asleep during the practice regardless, and the benefits will still be conferred. I find a yoga mat on a carpet to be suitable.

-       In yoga nidra practice, it is paramount for the body to stay motionless, so set yourself up comfortably with props before starting. Use a thin pillow/ folded towel under your head (don’t use your bed pillow- see above), use a light fabric to cover the eyes and perhaps place some cushions underneath your knees/ thighs to support your lower back. Use a light blanket if you feel cold.

-       If your yoga nidra recording doesn’t have a soundtrack, don’t play music with lyrics. Our mind will always try to decipher words spoken- including lyrics. This can detract from the instructions and depth of practice.

-       As with most yoga practices, it is better to practice on an empty stomach so the body isn’t digesting.

To watch how I set myself up, check out my video on youtube

Try my free Yoga Nidra on Insight Timer here.