10th International Yoga Day: Induce deep relaxation, relieve tension, sleep better with Yoga Nidra

Yoga benefits: Yoga Nidra, also called yogic sleep, is a form of guided meditation that induces deep relaxation and stress relief (Image: Canva)

Stress, fatigue, irritability, and a constant feeling of being overwhelmed, take a toll on your life and health. In such times, yoga, specifically Yoga Nidra, can act like a soothing balm for your weary mind and body.

Yoga Nidra, also called yogic sleep, is a form of guided meditation that induces deep relaxation and stress relief. This practice involves lying in a comfortable position while following verbal instructions ( follow audio or video recordings available online) that guide you into a state of conscious relaxation.

Also read: International Yoga Day 2024 Live Updates

Benefits of practising Yoga Nidra:

By engaging in Yoga Nidra, you can experience profound rest and rejuvenation. Yoga Nidra has many benefits for both the mind and body. It helps you relax deeply, reducing stress and anxiety by calming your nervous system. Regular practice can improve sleep quality, making it great for those with insomnia. It also helps manage emotions, reducing feelings of depression and emotional stress.

Physically, Yoga Nidra can lower blood pressure, boost the immune system, and increase energy levels. It enhances mental clarity and focus, promoting a sense of inner peace and well-being. Easy for everyone to do, regardless of physical ability, Yoga Nidra is a valuable tool for your health and self-care.

Here is a step-by-step guide to performing Yoga Nidra:

Create a comfortable space: Dress in loose, comfortable clothes that allow you to relax completely. Find a quiet and comfortable space where you won’t be disturbed. Use a yoga mat, blanket, or any comfortable surface to lie down on. Ensure the room is at a comfortable temperature.

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Lie down in sarvangasana: Lie flat on your back with your legs slightly apart and arms resting comfortably by your sides, palms facing up. Close your eyes and take a few deep breaths, allowing your body to relax.

Think of a positive intention: Silently state a positive affirmation or intention. This could be something you want to achieve or a quality you wish to develop. Keep it short and in the present tense, such as "I am peaceful and relaxed."

Focus on your body: Mentally scan your body, starting from your toes and moving up to your head. Focus on each part of your body, consciously relaxing each area as you go. Pay attention to your toes, feet, legs, hips, abdomen, chest, arms, hands, shoulders, neck, and head.

Observe your breath: Bring your awareness to your natural breath. Observe the rhythm and flow of your breath without trying to change it. You may count your breaths or simply focus on the sensation of breathing.

Power of imagination: Create your own mental images. This could be imagining a peaceful place, a relaxing scene, or following the instructions of a Yoga Nidra guide. Visualisation helps deepen relaxation and focus the mind.

Repeat your intention: Silently repeat your initial intention or affirmation a few times, reinforcing it in your subconscious mind.

Gradual awakening: Begin to bring your awareness back to your physical body. Start by becoming aware of the sounds around you, then your body lying on the mat. Gently move your fingers and toes, stretch your body, and take a few deep breaths.

Slow transition: When you feel ready, slowly open your eyes. Take your time to transition back to a fully awakened state, sitting up slowly.

Reflect on the experience: Spend a few moments reflecting on your experience. Notice how you feel and any changes in your state of mind or body.

Always ensure to consult with a yoga instructor and your physician before starting any yoga practice, especially if you have underlying health conditions.