Before We Begin
The wonderful aspect of yoga nidra is that there’s no right or wrong way to do it. Your only "job" is to get as comfortable as possible.
Lie Down: This practice focuses on shifting from doing to being. If you can, find a place to lie down so you’re as comfortable as possible. If lying on your back isn’t feasible, any position that minimizes movement and maximizes comfort is suitable.
Get Comfortable: To prevent discomfort, consider using a small pillow or padding under your head. For lower back relief, place a bolster or pillows under your knees. Adjust any other areas as needed to eliminate discomfort. An eye pillow can be used if desired.
Use a Blanket: Your body temperature may drop during yoga nidra, so it’s a good idea to cover yourself with a light blanket or keep one nearby.
Tip: Silence your phone or set it to "Do Not Disturb" to avoid interruptions during your session.
Breath Holding: The tension, relaxation, and breath holding techniques include an option to hold your breath. If you have any medical conditions that advise against building pressure in your head, we recommend taking deep, relaxed breaths throughout these techniques. When breath holding is included, simply pause momentarily at the top of the inhalation before exhaling—do not hold your breath. If you have any doubts, use deep, relaxed breathing during all techniques and consult your doctor before attempting breath holding.
Frequency of Practice: Most studies on meditation and yoga nidra benefits are based on sessions of 20-40 minutes, practiced daily or five times a week. Practicing twice a day is considered advanced. Be aware that intensive practice may lead to detoxification effects, such as flu-like symptoms, headaches, achiness, and moodiness, which usually resolve within 24 hours. Drink plenty of water, rest, and get fresh air to assist with the cleansing process. If symptoms persist, reduce the frequency and duration of your practice.
