Postures Yoga Nidra

Yoga Nidra is traditionally practiced lying on your back in the Savasana pose, but the most important thing is that you are comfortable, that your body feels supported and that your spine is straight. Really take the time to “lay yourself down” in the pose, to make your own Nidra nest and also always feel free to adjust the pose during meditation if needed. Should you feel uncomfortable during the meditation, see if you can manage to change your posture very slowly with attention.

Savasana

The Savasana posture is practiced lying on your back, your arms alongside your body with the palms facing up (you can also choose to put your hands on your belly, or for example, one hand on your belly and one hand on your heart). Your legs are slightly apart and the feet fall loosely outward. You can support your neck and head by placing a thin pillow or folded blanket underneath the head and a bolster or rolled up blanket under your knees so your lower back can relax more easily.

In case the Savasana pose sometimes feels too vulnarable, or when you quickly feel uncomfortable lying on your back for longer periods, or if you just enjoy experimenting with diff erent poses - below are some restful alternatives.

Restful alternatives

Reclining Bound-Angle pose: in this restorative pose, you build your own Nidra nest with pillows and blankets so that you are completely supported. This pose helps the body to invite feelings of support and safety. Check out this explanation on how to set up the pose.

Side lying relaxation pose: another lovely restorative pose in which you lie comfortably on your side. Chout out this explanation on how to set up.

Supported prone Savasana: a supported pose on the belly. Check out this link.

Pregnant? On this page you'll find the postures mentioned above, with extra information on why these poses are especially restorative and helpful during pregnancy. Of course these postures are also restorative if you are not pregnant!

Would you like to try the alternative poses but don't have yoga blocks and bolsters at home? No problem! Just be creative and grab whatever you do have lying around: any blankets, bath towels, large towels you can find, pillows (possibly from the couch), a stack of books, etc. Always keep one blanket to cover yourself to stay warm.

As a supportive and comfortable surface to lie on, you can think of: your yoga mat, your bed, couch, a thick rug/carpet, one (or more) folded blanket(s). I personally have a sheep's wool yoga mat for this, but also often practice Yoga Nidra in bed with a thin pillow under my head.

A pillow or heated cherry pit pillow on the belly invites feelings of safety and groundedness in the body. Especially when you feel restless or over-stimulated.