Yoga Nidra, AKA yogic sleep, and its benefits
Yoga Nidra, originating in the Tantric tradition, is a powerful technique that induces complete physical, mental and emotional relaxation. Although during the practice, one appears to be asleep, hence it is often called ‘yogic sleep’, the consciousness is functioning at a deeper level: one spontaneously oscillates between the conscious and subconscious states, also called the hypnagogic state. This is a transient state characterised by alpha waves of 8-12 cycles per second, compared to 12-20 c.p.s. in case of the waking (conscious state).
However, this is not only a relaxation practice, but it has transformational powers over one’s mental and emotional patterns as well as habits. Doing Yoga Nidra regularly enables the practitioner to become more connected with the intuitive, Higher Self and to find the answers to ‘problems’ within. The “opening of the third eye” takes the consciousness beyond the conditioned personality, where one no longer identifies themselves emotionally with the body and the mind, but rests in a state of complete and clear awareness, ānanda.
Other common benefits include better sleep, reducing insomnia, as well as detachment from thoughts and mental chatter. Yoga Nidra can also contribute to conscious and lucid dreaming, where the dreamer can potentially have influence on the dream (although this might come at a later stage in the practice). During the dream state, characterised by Theta waves (4-7 c.p.s.), when the subconscious mind is predominant, suppressed desires, fears, and deep-seated impressions (samskaras) take centre stage and manifest.
What to expect when you go to a Yoga Nidra class?
Most teachers offer a short warm-up before starting the main practice. I include Surya Namaskar (sun salutations) or other energizing movements in my classes not only for the heating effect that movement has on the phsyical body, but also because it helps relaxing the body afterwards. Yoga Nidra itself takes place in savasana, lying on the back., with props and blankets if needed. Finding a comfortable enough position in which one can stay a long time is crucial as during the entire session we aim at not moving the physical body.
The practice is centred around a sankalpa or a resolve, which is a seed sown at the beginning and repeated multiple times during the class. If it is a big resolve, it is often maintained throughout multiple sessions and repeated with conviction until it manifests in the practitioner’s life. But the sankalpa can be something very simple as well, e.g. I relax until the end of this class or I stay awake during the entire practice.
I also find Yoga Nidra to be an excellent technique to complement other styles, hence I often apply a short practice (15 to 30 minutes) at the end of a yoga class instead of other relaxation methods. As a stand alone class, Yoga Nidra can be as long as 2 hours.