Yogic Relaxation Techniques – Yoga Nidra

Preparing For Deep Relaxation:
Make sure you will not be disturbed for 15-20 minutes. Put the answer phone on or unplug the phone. When you first try Yoga Nidra, you may feel uncomfortable and find that it is difficult to switch off. Some people like to use relaxation music. This can help you to relax more deeply but you want to make sure that the music is not getting in the way of you letting go completely. It may prevent you moving deeper within to experience the more subtle levels of relaxation. With practice you will learn the art of deep relaxation without aids. You might like to burn some incense or scented oils or light candles. However, make sure you put them somewhere safe. Create a relaxing atmosphere. Make sure you are going to be warm. Cover yourself with a blanket, or wear a warm jumper and socks, as the body temperature will drop. A blanket will enhance the comforting, nurturing effects of the deep relaxation, helping to make you feel safe and secure.

1. Lie on your back. You can lie on your bed but it may be too easy to drop off to sleep. You may be better lying on the floor on a folded blanket or something a little soft.
2. If you have a stiff neck you may be more comfortable if you use a pillow or cushion to rest your head upon.
3. If you have discomfort in the lower back, slip a cushion under the knees. Play around with the cushion to find the position that is most comfortable for you. Some people find it more comfortable to have the knees bent, feet apart and knees resting against each other.
4. The legs should be at least shoulder width apart so the legs and hips can relax. Let the feet flop out to the sides.
5. The arms can be away from the body with the palms turned up to encourage the shoulders to relax down, or you can place the hands either side of the belly.
6. Keeping the head on the floor, lower the chin towards the chest to lengthen and relax the neck.
7. Close the eyes.

Yoga Relaxation Techniques – Yoga Nidra Instructions