What is Yoga Nidra? You might begin by thinking of Yoga Nidra as an extended version of savasana. Though this is not an entirely accurate description, it’s a helpful starting point.
After all, savasana is the ultimate relaxation pose — which is the primary aim of Yoga Nidra. Compared to savasana, though, yoga nidra is a much more comprehensive system of relaxation which has a profound transformative power.
The Origin of Yoga Nidra
Swami Satyananda Saraswati was inspired by what he learned during the time spent with his guru Swami Sivananda. These experiences with yogic sleep practices led him to develop the accessible, structured system of deep relaxation known as Yoga Nidra.
It is important to recognize that Satyananda created a system that would be more straightforward and meaningful to the average person, but you should know that the practice of Yoga Nidra is built upon ancient practice. The difference is that these ancient practices were not accessible to the average person until Yoga Nidra popularized them.
What is Yoga Nidra?
Often referred to as yogic sleep, Yoga Nidra is a deep relaxation system which puts you into a state between sleep and wakefulness. Being in this state allows you to consciously access, and even make suggestions to, your unconscious mind.
The System
There are 8 distinct stages of the Yoga Nidra system. It begins with physical relaxation and continues on to deeper and deeper states. In Yoga Nidra, you are guided all the way through this process of relaxation.
1. Internalization – Initial relaxation: You begin by coming into savasana to relax your body and mind.
2. Sankalpa – Personal goal/positive statement/self-affirmation: After relaxing mind and body, you repeat this resolve 3 times mentally.
3. Rotation of consciousness – Body scan: Awareness is brought to all parts of the body in a very specific order, starting with your right thumb.
4. Breath awareness – Becoming aware of your natural breath: You count your inhalations and exhalations as it helps with mental focus and alertness.
5. Manifestation of Opposites – Pairs of feelings/emotions: You are instructed to imagine or recall contrasting sensations and emotions.
6. Creative Visualization – Various symbols and images: You witness what surfaces in response to certain imagery.
7. Sankalpa – Resolution revisited: The resolve is repeated 3 times with positivity and determination.
8. Externalization – Bringing awareness outward: Take the time to ease your way back into full wakefulness.
Effects of Yoga Nidra
Not only is Yoga Nidra deeply relaxing, it is also deeply therapeutic. It calms the nervous system, which helps with depression, anxiety and stress.
This practice has the power to undo deeply unconscious behaviours, attitudes, and thought patterns. It can empower you to make changes in your life that you might not have otherwise felt capable of doing.
Indeed, it is an effective system for addressing a variety of needs. If you know that you need to relax more or that you have always wanted to try meditation; if you have been practicing yoga for some time, but feel frustrated with your lack of personal growth; or if you are actively seeking healing, Yoga Nidra may be the answer for you.