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Yoga Nidra 101: This practice can help you sleep better during these turbulent times

Looking to have a restful nap? Yoga nidra is a practice that can help. Here's how you can perform it, and reap its health benefits.
yoga nidra
Including Yoga Nidra in your life can have a healing effect. Image courtesy: Shutterstock
Aayushi Gupta Published: 24 May 2021, 14:31 pm IST
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Many people, who are dedicated to the practice of yoga, understand the benefits of meditation. Yoga nidra, also known as sleep meditation or effortless relaxation, includes yoga postures that enhance the energy levels in your body. It is a tool that helps in conserving this energy, thereby relaxing the entire system. In a nutshell, it is a state between sleeping and walking, or let’s just say a ‘going to sleep’ state. 

If you are looking for something easy to slow yourself down, then practice yoga nidra. The benefits of yoga nidra are plentiful and range from better sleep to reduced stress and beyond. 

Here are the top five benefits of performing the yoga nidra practise: 

1. Anyone can perform it

The best part of this yoga practice is that it can be practised by anybody. Since the yoga nidra is adopted to perform in shavasana (corpse’s pose), anyone can do it, and therefore, receive its benefits. It is all about lying on your back comfortably.

2. It can induce a good night’s sleep

Yoga nidra (yogic sleep) is a state in which your body is completely relaxed, which means your mind doesn’t get wavered. Incorporating yoga nidra at bedtime helps you fall asleep faster, and stay asleep longer. In fact, many people who are suffering from insomnia can see an improvement in their sleep patterns.

yoga Nidra
Practice yoga Nidra for better sleep. Image courtesy: Shutterstock
3. It reduces stress and anxiety 

One of the most common and easily recognisable benefits of yoga nidra is stress reduction. It is an effective way to relieve depression and long-standing anxiety. It helps to release built-up tension in the body and mind. 

4. It relaxes your mind

Yoga nidra trains your mind and body to get relaxed, so that you can reach a deeper state of sleep. It helps to control one’s thoughts and senses, and helps you detach yourself from unnecessary thoughts. As your mind begins to quiet, you achieve greater mental clarity, which helps you to slowly enter a state of and have a thought-free mind.

5. It reduces chronic pain

Yoga nidra gives our body the time to heal, providing a chance to rest and recover. This practice relaxes your nervous system, which causes chronic pain.

Here’s how you can practice yoga nidra:

1. Start by lying down on your back on a yoga mat in the savasana position.

2. Close your eyes, relax and keep your feet as relaxed as possible.


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3. Now, take normal deep belly breaths in and out. 

4. As you continue taking deep slow breaths, keep your attention on the present moment, and focus only on breathing.

5. Proceed towards your right knee, right thigh, and then hip upward to your left leg.

6. Repeat the same with your left leg, while keeping your eyes closed and taking deep and slow breaths.

yoga Nidra
Let”s go meet our well rested self! Image Courtesy: Shutterstock

7. Try to focus on various parts of your body such as your genital area, abdomen, chest, neck, face, shoulder, etc.

8. Shift your attention to your right shoulder, then proceed towards your right arm, and towards your palm and fingers. 

9. Repeat it with the left shoulder.

10. Just feel your entire body, and try to sense each and every body part.

11. Do it for 10 to 15 minutes to relax your mind and body, and don’t forget to take deep and slow breaths.

12. Once you’re done, slowly sit up. Gently open your eyes.

That’s it, you’re done! Don’t worry if you fall asleep during the practice; it just means that your body needs to rest.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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