With a practice called yoga nidra, you can reap all the benefits of a few extra hours' sleep - without actually nodding off
Yoga nidra is a powerful yet simple way of achieving complete physical and mental relaxation. Nidra is the Sanskrit word for sleep, and this form of yoga differs from other kinds in that it’s practised in complete stillness. A lying-down position allows for total rest, and recent research has shown that a 30-minute session provides the same benefits as three to four hours of sleep. So it’s a great reason to indulge in the ultimate power nap.
The many benefits include complete release of tension in the muscles, relaxation of the nervous system, and a clearing of the mind, which can lead to a state of harmony.
Flexible hours
One of the added bonuses of yoga nidra is that it can be practised by anyone, regardless of fitness levels or previous yoga experience. What’s more, it can be used at any time in all sorts of situations. It could be in the comfort of your bed to help you sleep, at a class with a teacher, or in any quiet spot you can find to refresh the body and mind during that dreaded afternoon dip.
Jennifer is a yoga teacher with a passion for sharing yoga nidra. ‘I was so enthralled with the experience of being able to go to a class, lie down, wrap myself up in blankets, and not have to move,’ she says. ‘I didn’t have to worry about how things looked or what I accomplished.’ This sums up the delicious essence of yoga nidra – it’s a complete ‘undoing’ that helps repair the effects of all the ‘doing’ involved in daily life.
Lucy, a mindful running coach, is also a regular practitioner of yoga nidra, and loves the benefits it brings. ‘Whether I’m using it to get to sleep or to calm down my overexcited nervous system, it brings me into my body and away from my busy, jangling brain,’ she explains. ‘My sleep has been deeper and more restful since practising it.’
Drifting off
While the accepted wisdom is that you should aim to remain fully awake during yoga nidra, you’re quite likely to nod off during the practice. As Jennifer says, there are no set rules: ‘Set your consciousness free to be whatever it is. It doesn’t matter if you feel like you’re awake, asleep, dreaming, or any combination. You can’t do it wrong. Just resting peacefully on your mat is more than enough.’
Lucy agrees: ‘Yoga nidra makes me feel as if the busy whiteboard of my mind has been wiped clean. My mind and body are fresh, undisturbed, and ready for anything.’
Finding peace
Yoga nidra generally includes moving the attention from one nerve-rich part of the body to another. The effect is a physical relaxation as the body’s deep tissues completely switch off, helping to ease daily aches and pains. As the mind focuses solely on each area of the body, it can improve concentration and reduce distracting thoughts. This mind-body connection creates positive emotions of peace and contentment.
Sweet dreams
This is a nice yoga nidra practice to help you drift off to sleep. Start by making yourself as comfortable as possible in bed, finding a position where your body can completely relax. Make sure you’re nice and warm, but not too hot, then cover yourself with a cosy blanket or sheet. Place a mask or scarf over your eyes, if needed.
Here’s how to follow the practice*:
1. Be still. Take a few minutes to lie in comfortable stillness. Turn your attention inwards.
2. Set an intention. Mentally set yourself a personal intention (known as a sankalpa) for the practice – for example: ‘My body and mind deserve to completely rest.’
3. Breathe. Bring attention to the breath – slow, deep, and calm, yet natural and unforced.
4. Rotate the senses around the points of the body. Create awareness and concentration by thinking of each point and focusing all your attention on it, while sending a message for it to release and relax. Below is a suggested order around which to rotate the senses:
- Third eye (the point between the eyebrows), throat, centre of the chest, right shoulder, right elbow, right wrist, right thumb, index finger, middle finger, ring finger, little finger.
- Return to the right wrist and follow the points back to the centre of the chest, left shoulder, left elbow, left wrist, left thumb, index finger, middle finger, ring finger, little finger.
- Return to the left wrist and follow the points back to the centre of the chest, throat, and finally the third eye.
5. Repeat your intention. Mentally repeat the intention you set at the start of the practice. Do this three times, with full awareness and feeling. Take a few minutes to allow any sensations to be felt across your body. Let them be.
6. End the practice. If you’re not already asleep, then gently shift your body position if necessary and allow yourself to drift.
* The practice might feel a little strange, but this is okay. If it gets uncomfortable, however, stop and follow your usual bedtime routine.
Words by: Simone Scott
