Yoga Nidrā
Profound systematic relaxation while lying awake, the body sleeps, the awareness watches; rest deeper than sleep's, it is said.
How to practise
-
Lie on the back in śavāsana, arms away from the body, eyes closed; cover yourself if cool.
-
Set a short, positive intention (saṅkalpa) and repeat it three times.
-
Follow the guided rotation of awareness through the whole body, part by part, without moving.
-
Rest in the awareness of breath, of sensations, of pairs of opposites; as guided.
-
Return slowly, breath, intention, gentle movement, and roll to the side before rising.
Effects & fruits
- Deep rest, traditionally rated above sleep for recuperation
- Releases accumulated tension the waking mind never notices
- A seed-bed for intention (saṅkalpa) planted in a receptive mind
- Accessible to almost everyone, including the ill and the exhausted
Precautions
- Can surface strong emotion or memory, go gently, stay with the voice of the guide
- Actual sleep is a common and forgivable failure; repeat, or accept the nap
- Dissociative tendencies, practise with a teacher's guidance
In the tradition
Yoga nidrā means “yogic sleep”, and the paradox is exact: the body descends toward sleep while a thin thread of awareness stays lit. The tantric technique of nyāsa, placing awareness through the body; is its ancestor; Satyananda gave it the form now taught in hospitals and ashrams alike.
Sources & further reading
- Yoga Nidrā , Swami Satyananda Saraswati (the Bihar school's systematic method)
- Haṭha Yoga Pradīpikā , Svātmārāma (the precursors, nyāsa and śavāsana in the tradition)