Find Yoga Nidra Classes near you

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FAQs:

What is Yoga Nidra?

Yoga Nidra is a form of guided meditation also known as “yogic sleep” or “effortless relaxation.” It’s usually practiced lying down with a yoga teacher guiding the session. The goal is for the body to be completely relaxed while the mind is awake and focused inward. 

During Yoga Nidra, you learn to surf between the states of wakefulness and sleep, where your body finds its natural state of equilibrium (homeostasis), and the breath balances and becomes quiet. In this state, you can access the subtle flow of energy, called prana, in the body. One of the goals of this practice is to identify and remove blockages to its flow.

What is Yoga Nidra Script?

A Yoga Nidra script is read by a yoga instructor when guiding a Yoga Nida meditation. Unlike other forms of meditation, yogic sleep is always practiced with the verbal direction of a live or recorded instructor. It is a systematic practice where the instructor guides the students to deep relaxation. These instructions come in the form of Yoga Nidra scripts, of which there is an endless number.

There is no predetermined structure for writing scripts. Instructors often write them according to how they individually wish to perform their Yoga Nidra meditation sessions. Some Yoga Nidra scripts are long; others are short. Some have a unique focus on helping practitioners improve their stress levels; some are more general.

What Happens in Yoga Nidra?

Yoga Nidra is a yogic practice that combines guided imagery and the yoga posture known as “corpse pose” – a lying down supine pose also called Shavasana. It promotes deep states of relaxation while maintaining awareness. During a yoga nidra session, an instructor "guides the individual into a deep state of relaxation using specific techniques in different stages," explains Nyer. The practice is meant to release emotional tension, allow one's muscles to relax, and acts to calm the nervous system.

What is the Difference Between Yoga Nidra and Meditation?

Yoga Nidra involves slowing down and chilling out. So does meditation. While some people tend to lump them together, they are two different practices.

Yoga Nidra is like meditation, but yet it’s not. There are overlaps, but there also are key differences. With yoga nidra, you are lying down and the goal is to move into a deep state of conscious awareness sleep, which is a deeper state of relaxation with awareness. This state involves moving from consciousness while awake to dreaming and then to not-dreaming while remaining awake — going past the unconscious to the conscious.

With meditation, you’re sitting and in a waking state of consciousness while focusing the mind and allowing thoughts to come and go. Meditation makes it possible for us to get to the theta state — the state we go through to get to the delta state, which is the place of the deepest sleep cycle. The delta state is a deep healing state. That’s where we’re trying to get through yoga nidra. In this state, the body and mind rest and the consciousness is awake.

Can Anyone Practice Yoga Nidra?

Yes, Yoga Nidra can be practiced by anyone. It holds immense benefits, especially for those who struggle to let go or who suffer from insomnia, trauma, burnout, and anxiety. It also holds great healing power for anyone who wants to experience a deeper sense of peace and reconnect more profoundly with themselves.

When is the Best Time to Do Yoga Nidra?

There is no one best time to practice Yoga Nidra. You can practice Yoga Nidra at any time according to your specific needs, except right after eating. Even so, many people prefer to do it in the evening to prepare for sleep.

As Yoga Nidra can induce a sleep-like state, you might assume that practicing it in the morning is counterproductive. However, while it’s true that it’s not the most energizing way to begin your morning, sometimes it’s what you need to start the day on the right foot.

So, if you’ve had a disturbed sleep due to noisy neighbors, physical pain, or something else, Yoga Nidra could help you feel less tired throughout the day. Also, for insomnia sufferers and parents of newborn babies, practicing in the morning could give you an energy boost after a terrible night.

Another reason you can do Nidra first thing in the morning is if you wake up and your brain is overactive and anxious straight away. Unfortunately, this can be common during particularly busy or stressful periods.

Most Yoga Nidra practitioners find this deep relaxation method most beneficial in the evening. This is because of how it influences the nervous system and the brain. It moves away from the sympathetic (fight and flight) side of the nervous system to the parasympathetic (rest and digest) side. It reduces the activity of the mind and balances the right and left hemispheres of the brain, bringing it into a state of coherence.

How Often Should You Do Yoga Nidra?

Yoga Nidra can be practiced as often as one would like, and conveniently, it is one of the most accessible yoga practices to incorporate into one's daily life. However, to obtain the full benefits of the practice, it should be practiced regularly. This may be daily to several times per week. Consistent practice of  Yoga Nidra is the key to obtaining optimal results.

How Long Should Your First Yoga Nidra Be?

Yoga Nidra is a systematic form of guided relaxation that typically can be done anywhere between 20 to 40 minutes at a time and many times can be practiced for 10 minutes as well when there is a shortage of time, e.g., at the office space during a break, early morning after waking up, mid-afternoons, etc.

Can Yoga Nidra Be Dangerous?

In many cases, Yoga Nidra is perfectly safe. However, yoga nidra can be dangerous under certain circumstances:

- If you are susceptible to delusions or hallucinations, Yoga Nidra may not be suitable for you. This can occur in some people who have PTSD, schizophrenia, or other mental health conditions, as well as among those who take certain medications.

- If holding a position for long periods is triggering, Yoga Nidra may not be a good fit for you. There may be mental challenges associated with holding a position like this for long periods. Those who have experienced trauma may find it difficult to feel safe or like they have agency over their bodies in these scenarios.

- If you feel unsafe for any reason, whether it has to do with your environment or the practice itself, it may not be safe for you to use Yoga Nidra to heal.

If you fall into one of the scenarios outlined above or you’re still wondering if Yoga Nidra can be dangerous for you, consult with a professional first.

What to Wear During Yoga Nidra?

There are a few things you should consider while putting together your yoga outfit. Comfortable yoga clothing is a must when doing Yoga Nidra. It is important to be able to fully focus on the voice that’s guiding the session. Yoga clothing that is too tight or feels constricting can irritate. This can distract you from the instructions and keep you from experiencing what is supposed to happen to your body and mind. Therefore, loose and comfortable yoga clothing is the perfect option for Yoga Nidra.

When it comes to yoga tops, warm and comfy are the factors you want to look for in Yoga Nidra clothing. During this yoga practice, you will be focusing on the breath a lot. To be able to breathe freely, without an oppressive feeling, we recommend wearing yoga clothing that is not too tight. Choose one of our loose-fit yoga tops for example.

To avoid lying on the yoga mat as an icicle during the session, we recommend putting on a warm and comfortable yoga top with long sleeves. This yoga clothing for women feels very soft and keeps you warm. To stay extra warm, you can use a meditation blanket to lie under. This way you won’t get cold and can focus on the practice.

Where Yoga Nidra Comes From

Yoga Nidra has its roots in a philosophy called Sankhya which was first written down around 700 BC. Over centuries, people practiced these teachings and expanded upon them – Patanjali and the Buddha being some of its more famous proponents. These teachings were further explored in the philosophy of Advaita Vedanta (meaning ‘not two’ – ‘non-dual’) and a century or so later, the teachings of Kashmir Shaivism.

This encompasses an incredible breadth of experience and practical guidance, all pointing us to a simple truth: at our essence, we are the stillness of awareness and this inner light, when explored, takes us into the macrocosm and the realization of our unity. The practice of Yoga Nidra becomes an experiential map of the history of meditation and encompasses all of these philosophies along its journey.

How Yoga Nidra Works

While many other forms of meditation help us relax, yoga nidra represents a unique state where we’re fully conscious but we demonstrate all the symptoms of a deep, non-REM sleep with delta brain waves.

In this state, the parasympathetic nervous system—the rest, relax, and digest side of our nervous system—is activated, and the sympathetic nervous system—the fight or flight mode—can deactivate.

The mind remains awake and aware, open and receptive to the messages of healing and creativity shared during the meditation, Helbert adds. This is powerful because the words, images, and suggestions of healing can sink deep into our consciousness and subconsciousness, resonating within.

In some ways, yoga nidra is similar to a hypnotic state, but it’s not quite the same thing.2 A 2022 study that examined participants' brain waves during yoga nidra sessions found that some parts of the brain were asleep, while other parts of the brain were awake.

Yoga Nidra for Different Populations

These are some tips that can help you adapt the yoga nidra practice for different needs:

1. Children: Kids tend to have shorter attention spans, so shorter meditation sessions may work better for them. It can be helpful to incorporate playful and imaginative elements into the guided visualizations, using stories, animals, or nature themes to capture their interest.

2. Seniors: Opt for a slower pace, giving yourself plenty of time to transition between different stages of the practice. Choose a seated or lying down position that’s comfortable and accommodates any physical limitations you have.

3. Beginners: Choose simpler meditation programs that don't have complex visualizations. Start with shorter sessions and gradually introduce more elements as you get more familiar with the practice.

4. Pregnant people: Lie on your side and use pillows for support if you need them, particularly during the later stages of your pregnancy. Focus on gentle, mindful breathing, instead of longer, deeper breaths that may prove to be more challenging.

5. Athletes: Focus on bodily repair, recovery, healing, and strength during the body scan and visualizations. Pay attention to any aches, pains, or soreness you experience, focusing your healing energy there.

10 Steps of a Yoga Nidra Practice

Some yoga studios offer yoga nidra, but you can also do it at home with the help of YouTube or a meditation app. You don’t need fancy equipment either. You can lie flat on your back on a yoga mat or a blanket with a bolster or pillow supporting your lower back, spine, and your head. You can even put a blanket or pillow under your knees. Here are the 10 Stages of Yoga Nidra.

1. Connect to your heart’s deepest desire. Focus on a lifelong goal or something that relates to your health. Visualize reaching this goal and feel the joy that comes with accomplishing it.

2. Set an intention. Think about why you’re practicing — to get centered, to put some self-care on the schedule — whatever the reason, keep it at the forefront of the yoga nidra practice.

3. Find your inner resource. This involves tapping into a safe space within the body so you can feel secure and at ease while you practice.

4. Scan your body. During a body scan, you’ll be asked to focus on certain parts or sensations throughout the body. The goal of this is to help reduce tension so you can relax.

5. Become aware of your breath. Pay attention to how air is flowing in and out of your body. Take note of how it comes in your nostrils and how your abdomen rises and falls. This can help you slow down and breathe evenly.

6. Welcome your feelings. If you had a rough day, embrace it. You don’t have to ignore the tough stuff, but in recognizing it, you can also think about the opposite of whatever emotion you’re feeling to balance things out.

7. Witness your thoughts. Similar to step six, you want to observe your thoughts in the moment without judging or trying to block them out. Should any negative thoughts about yourself surface, think about the positive side of things to ease tension.

8. Experience joy. If you start to feel blissed out, embrace it and let it wrap around your body.

9. Observe your “self.” Be aware of your personality and how you might be feeling. In other words, your sense of “I-ness.” Then, consider yourself an observing witness. This will help you wake up more aware and in tune with your feelings.

10. Reflect on your practice. When you finish, think about how you feel and what you were able to tap into during your session. Then, think about how you can bring the peace or joy you might be feeling into daily life whether times are good or bad. Don’t rush out of your practice. Take a few minutes to transition back into the waking state of life.

Benefits of Yoga Nidra

Research shows us that yoga nidra offers several mental, physical, and emotional benefits:

- Improves mood

- Boosts confidence

- Increases resilience

- Reduces stress levels

- Boosts concentration

- Improves cognitive processing

- Increases alertness

- Boosts memory

- Enhances self-awareness

- Reduces anxiety

- Reduces depression

- Reduces PTSD

- Improves anger management

- Increases motivation

- Reduces insomnia

- Improves sleep quality

- Reduces pain

- Relieves headaches

- Regulates heart rate

- Lowers blood pressure

- Improves blood sugar levels

- Corrects hormonal imbalances

How to Prepare for Yoga Nidra

You can do yoga nidra at home, using a guided meditation recording. Or, you can do it in a yoga studio, with a teacher who will guide you through the steps. Either way, these tips can help you get started with it:

1. Wear something comfortable: Yoga Nidra aims to help you get as relaxed as possible. Wear something loose that you’re comfortable in. Avoid tight or restrictive clothing.

2. Find a quiet spot: Choose a warm, quiet, and comfortable spot where you won't be disturbed.

3. Minimize disruptions: Power down your devices, leave them in another room, or silence your notifications, so they don’t disturb you.

4. Keep your props handy: Keep a cushion, bolster, or blanket on hand, in case you need them to get comfortable.

5. Create a peaceful environment: If you’re doing it at home, you can set the mood by lighting an aromatherapy candle, dimming the lights, and playing soft, serene music to create a peaceful environment.

6. Use the bathroom: It can be helpful to use the bathroom before you get started, so you can enjoy an uninterrupted session without needing to take breaks.

7. Pick a meditation program: There are several yoga Nidra meditation programs to choose from, ranging from five minutes to 60 minutes. You can choose one of them, join a class, or follow the step-by-step guide below.

How to Practice Yoga Nidra 

In short, you lie down and have a rest! The teacher will guide you, usually for around 35 minutes.  We start by setting an intention (why are we doing this) and enquiring into our deeper intentions for life (where are we going and are we on track?). Then, specific to iRest, we spend time forming the foundations of an ‘inner resource’ – a playlist of feelings and associations that make you feel safe and well. By connecting with a multi-sensory reflection brought about through memory, imagery, and a felt sense, we are given back our birthright of well-being, belonging, security, and ease.

Once the foundations of this have been laid, and we have a basic sense of ‘ok-ness’, we can begin to gather concentration and sensory awareness by exploring the body and breathing. In effect, you use your senses as a microscope, exploring, listening, and welcoming every aspect of the body and breath. This practice leads the body and mind into a deep state of relaxation.

It is now in this state that various hits of emotions, thoughts, and beliefs – often unexpected – start to emerge. Perhaps they are experiences or emotions that you’ve not had the chance to deal with, or perhaps you’ve found them too overwhelming and therefore chosen, on whatever level, to repress. With our body and mind rested ‘in neutral’ we can welcome and respond to these thoughts, feelings, and beliefs in new ways. From this deep, underlying sense of ease, we might effectively meet our uncomfortable memory or trauma and through deep listening and welcoming, come to a new understanding or resolution. We may use classical yogic techniques of reflecting on opposites, or feel our underlying true nature of open, spacious awareness, to help us trust and go deeper into our experience.

Once the mind and emotions have been truly seen, heard, welcomed, and connected with, they too become increasingly subtle. This gives rise to the final phase of the practice: exploring consciousness. Do you know who you are? Are you aware of your true nature? Do you know what it is to be sentient? Yoga Nidra enables us to dive in and recognize our Self (with a big S) as open, expansive, unbounded, unlimited awareness. This is the ultimate liberation and the highest realization we can come to.

Tips for a Successful Yoga Nidra Practice

We asked the experts for some tips to help us establish and maintain a successful yoga nidra practice. Here’s what they had to say:

1. Give it a few tries: If you’ve tried yoga Nidra and didn’t love it, it might be helpful to give it another shot. When we’re doing something new that we’re not used to, our minds and bodies can feel a bit uncomfortable with it, so it’s important to give it a few tries.

2. Work your way up: The principal ingredients of growing and nourishing a routine of yoga nidra include patience, persistence, and perseverance. It is recommended to learn by practicing often, with shorter sessions until you work your way up to longer ones. You can start by doing just five minutes per day.

3. Be consistent: Consistency is key, so make it a point to practice yoga nidra regularly. It is recommended to practice at the same time every day, so it becomes a part of your daily routine.

4. Let distractions pass: It’s normal to feel distracted, get bored, or have your mind wander sometimes. Experts recommend simply noticing these feelings with as much compassion and as little judgment as possible. Let these feelings pass and gently work to bring your attention back to the session.

5. Make yourself comfortable: We know that staying still for a long time is not easy. If you're feeling restless or uncomfortable, try adjusting your position. It’s alright to permit yourself to move gently as needed to be comfortable and remember that you don’t need to force anything on yourself.

6. Reflect on your sessions: After you finish your session, take a few minutes to reflect on it and process your thoughts and feelings. If you like, you can write your insights in a journal, to help you absorb and integrate them.

Find your community: It's helpful to have a mentor/teacher as well as like-minded peers who also engage in the practice of yoga nidra to form a solid support system around you. Experts explain that having a community can help you integrate the principles of yoga nidra into your daily life, relationships, work, and play activities.

What to Expect From Yoga Nidra Classes Near Me

A yoga nidra class, which typically runs about 45 minutes, starts with you lying supine on the floor, supported in whatever way you wish, whether it be with bolsters, blankets, or blocks. Over about 40 minutes, a yoga nidra instructor will provide a guided meditation, usually starting with an inventory of your physical body and mind at that moment.

You may start with deep breathing [and work] on remaining still. You will go through steps to help clear your mind. Then you may move to focus your consciousness on different parts of the body, breathing, and thoughts, as led by your guide until you gain the necessary awareness of your body and relaxed state of being.

As your body sinks deeper into relaxation with the yoga nidra meditation, you will find yourself in a state between wakefulness and sleep. The objective is to remain in this state of not fully asleep but not fully awake.

One of the goals of this practice is to begin to lose the conscious awareness and sensations of the physical body so your full awareness can reunite with the heart center, the intuition, the life essence, or the spirit.

In other words, as you allow yourself to relax, you will begin to let go of any physical tension so that you can be fully still and present in the meditation, following along mentally as your yoga nidra instructor guides you. A qualified teacher will know how to use correct timing and intuition to help you through the practice.

In yoga nidra, it will restore our body, senses, and mind to their natural function and awaken a seventh sense that allows us to feel no separation. That [seventh sense] only sees wholeness, tranquility, and well-being.

When the session concludes, your instructor will gently lead you to a state of wakefulness once again. And one thing is for sure: The rest you will experience in less than an hour will rival any nap you’ve ever taken!

How to Find the Right Yoga Teacher for You

Finding the right yoga instructor online can sometimes feel like searching for a needle in a digital haystack. Yet, the perfect guide is out there, ready to illuminate your practice with wisdom and expertise. Practicing with a yoga teacher online is like having your private yoga session. It is a wonderful way to improve your strength and flexibility in the comfort of your own home. Let’s take a look at what you need to consider to find the perfect yoga instructor for you.

1. Identifying Your Yoga Goals

Before you start searching, identify what you want from your yoga journey. Are you pursuing physical fitness, stress relief, spiritual growth, or a blend of these aims? Your goals will chart the course for choosing your ideal instructor. As you reflect, consider the specific branches of yoga that resonate with you. Whether it’s the intensity of poses in Ashtanga, the precision of Iyengar, the flow of Vinyasa, or the mindfulness of Yin, each style has unique benefits that align with different objectives. Remember, your aspirations can evolve. A flexible mindset allows you to adjust and optimize your search for an online yoga instructor who can support your ever-changing wellness path.

2. Tailoring Your Search for Specialties

When seeking out an online yoga instructor, pinpointing one’s specialty can significantly enhance your practice. Look for those who cater to your specific style or interest. Bear in mind that certain practices like Therapeutic Yoga or Prenatal Yoga require specialized expertise. An instructor with certifications and the proper training in these areas can offer tailored guidance, ensuring a safe and effective practice. Adapting your search to include considerations such as experience, alignment with personal health needs, and specialized training can lead to better outcomes. Look for teachers who have E-RYT 200 or E-RYT 500 training from Yoga Alliance. A specialized yoga instructor with the right training can offer deep insights and tailored programs to help you flourish in your dedicated practice space.

3. Utilizing Online Platforms

Seek out platforms specifically dedicated to yoga practice. These hubs hold a treasure trove of instructors from various backgrounds and with varied training in different types of yoga, each bringing their unique approach to the mat.  Online yoga memberships can be like attending classes in virtual yoga studios. You’ll find connections with your online teachers and fellow yoga students. This community aspect of practicing online can be a lifeline for your practice. Practicing with live streaming classes and participating in a yoga forum will enhance your at-home experience.

4. Discovering Instructors on Social Media

Social media serves as a vibrant bridge between yoga enthusiasts and instructors. Platforms like Instagram, Facebook, and YouTube are bustling with yogis who share their practice, and insights, and offer yoga training with just a few clicks. This digital ecosystem allows for an unprecedented connection with global yoga communities. It’s essential to follow legitimate yoga instructors. Look for those with verified accounts, which often denote authenticity and professional standing within the yoga community.

5. Exploring Virtual Yoga Communities

Virtual yoga communities offer rich tapestries of connection and learning beyond physical studio walls. Engaging in these groups can dramatically enrich your at-home practice, bringing together like-minded individuals. These spaces not only provide access to live streams and recorded classes but also foster discussions and support among peers. Imagine conversing with yogis around the globe, exchanging insights, or delving into the nuances of various asanas, all within a nurturing online environment.

6. Embrace a world beyond the mat.

Online yoga doesn’t stop at pre-recorded classes; it extends into interactive virtual workshops and community events. They’re an excellent way to receive targeted advice and delve deeper into specific aspects of yoga practice. Furthermore, these virtual gatherings offer a chance to connect with like-minded individuals and learn from various yoga traditions. Modern technology gives us access to many more teachers than we have in our local areas. Thanks to the Internet, you can now study with world-renowned teachers from all over the world. Learn meditation and pranayama practices from experts on the other side of the world on your computer or phone.

7. Assessing Potential Instructors

When exploring potential instructors online, consider their Yoga Alliance certifications, teaching experience, and alignment with your yoga philosophy. Authenticity matters; therefore, seek out those with a palpable passion for yoga and evidence of continuous learning and practice. An instructor’s specialization can greatly enhance your journey, whether you’re drawn to Vinyasa, Hatha, or therapeutic yoga disciplines. Evaluate the instructor’s communication style through their online content and student testimonials. Effective instructors foster a welcoming space for growth and provide guidance tailored to individual capabilities, making the selection of the right mentor a pivotal step in your yoga practice.

8. Evaluating Teaching Styles with Trial Classes

Experiment with different yoga instructors. Online platforms abound with varied teaching personas. It’s crucial to find a style that resonates with you. Engaging in trial sessions gives a firsthand experience of teaching approaches, helping you discern whether an instructor’s method aligns with your preferences. Importantly, trials can be a window into subtle nuances of teaching that may influence your practice.

Sources:

Yoga U Online

Very Well Mind

Cleveland Clinic

Ekhart Yoga

The Palm Tree House

USA Today

Yogigo

Daily OM

Anahana

Breathing Deeply

Tummee

Urban Goddess

Omstars