I Tried It: Yoga Nidra

This Might Just Be the Hour-Long Savasana You've Been Craving

Yoga Teacher Helping Students Set Up for Yoga Niidra
Preparing for Yoga Nidra Practice. Hero Images/Getty Images

Have you ever been in savasana at the end of yoga class and just when you feel yourself start to relax, your teacher calls time? Have you wondered what a longer, deeper period of relaxation would feel like? What might it do for your stress levels and your health in general? Well, I have two words for you: yoga nidra.

What Is Yoga Nidra?

This relaxation/meditation technique originated in India, but, like most modern yoga, has been modified and Westernized to suit the needs of contemporary students. Though yoga nidra is translated as "yogic sleep," this method is not really about getting in a good snooze. Guided by a teacher's voice, you identify sensations throughout your body and focus on your breath, while (ideally) remaining in a state of relaxed awareness so that you may release deeply held tensions, some of which you may not even be aware.

Richard Miller and Rod Stryker are the two most prominent yoga nidra teachers working in the United States. Miller's 2005 book Yoga Nidra explains his technique, which is based on moving through the koshas, or sheaths, which are layered within the body, in order to reach the innermost layer, a place of innate joy and peacefulness. Miller's method has been used to help people dealing with substance abuse, depression, homelessness, and post traumatic stress disorder (PTSD). Beginning in 2005, Miller developed a yoga nidra program called Integrative Restoration (iRest), for veterans with PTSD at Walter Reed Army Medical Center, where it is still being used, as well as in a number of additional military facilities.

What Is a Yoga Nidra Class Like?

I recently took a Richard Miller-inspired class to experience yoga nidra for myself. We were first instructed to gather a number of props around our mats so that we would be comfortable during the long lie-down to come: a bolster for under the knees, a blanket to lie on, another blanket for under the head, and yet a third blanket as a cover. An eye pillow is optional; it's a good idea bring your own if you have one. After about 10 minutes of basic stretches to loosen things up, we were instructed to settle in, nestled amongst our props, and close our eyes. Teachers may use different techniques to encourage relaxation, such as singing bowls, playing a gong, or simply lulling you with the sound of their voice.

Miller's approach begins with focusing your attention on sensations in your mouth and then moving through the body, traveling down the arms to the fingertips and then back to the torso for the trip along the legs, en route to the feet. It also includes identifying opposing sensations in the body, such as warm and cold. Each sensation is felt separately and then simultaneously, which requires the mind to focus and keeps it in the present moment. As thoughts do arise, you learn to disassociate from them by confronting the "I" question. For instance, if your mind produces the thought, "I feel scared," you question who is doing the feeling and who is observing the thought, which diffuses the body's usual reaction to fear.

My teacher mentioned that it is not unusual to fall asleep the first few times you experience deep relaxation. Despite my best intention to remain awake, I felt myself begin to drift off almost immediately. When I was awoken by the snores of a neighboring student some time later, I had no idea how much time has passed. It turned out there were only about 10 minutes left in the class. During that 10 minutes, I felt more rested and aware than usual, and my craving for a long savasana was thoroughly satisfied.

Yoga Nidra Self Practice at Home

Yoga nidra lends itself well to home practice since all you need is a comfortable place to lie down and an instructor's voice to guide you. If you don't have conventional yoga props on hand, you can use things that you already have in your house to much the same effect. Audio recordings of Richard Miller leading iRest are readily available, as are other yoga nidra sessions. Many people find yoga nidra to be an accessible gateway to meditation, a way to relieve accumulated tension, and a path to healing deep psychological wounds. It can also help provide the equanimity necessary to face the stresses of daily life.

View Article Sources
  • Miller, Richard. Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing. Sounds True, Inc., 2010, 2005.