The essence of Yoga Nidra can only be experienced when our body demands relaxation. Practising it is only worthy when our body has worked out and needs rest. Yoga Nidra becomes more beneficial when practiced after doing some muscle jerking yoga. Practising yoga nidra after yoga is more beneficial because both our body and mind is calm and at peace, relieved of all stress and tension.
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.