Yoga Nidra

Yoga Nidra uses relaxed awareness of the body to induce relaxation of the mind and is especially useful during pregnancy for this is a time when women are especially sensitive to her bodily cues. Yoga Nidra with right resolve provides the ideal emotional climate for the baby's development in the womb. This attitude of witnessing is also important during childbirth, for it breaks the mother's identification with her bodily pain and helps her to be more fully conscious of the events taking place.

The visualization sequences in yoga nidra are especially useful in facilitating the mother's subtle perception of the growth of the child in her womb. In the supersensitive and expansive state of yoga nidra, the mother is not only more in touch with herself, but also with her child.

Steps of Yoga Nidra

Sthithi: Savasana in Lateral Position (Matsya Kridasana)


  • Focus the mind on external sounds, and to move from sound to sound with the attitude of a witness, after some time mind loses interest in the external world and automatically becomes quiet (antar mouna). It prepares the consciousness for practising yoga nidra.


  • Choose your own sankalpa. The wording should be very precise and clear. Choose only one sankalpa according to your needs and inclinations, eg., "My child will be healthy and positive", "I am blissful and fullness (purna)", "I shall enjoy the natural delivery by accepting pain".

Rotation of consciousness

  • During the practice there are only three requirements to be fulfilled:

1. Remain aware,

2. Listen to the voice, and

3. Move the mind very rapidly according to the

instructions. When instructor says 'left hand thumb' repeat mentally, think of the right hand thumb instructions.  The rotation of the consciousness in yoga nidra proceeds in a definite sequence, beginning with the right foot; then the circuit from the left thumb to the title toe of the left foot. Subsequent circuits proceed from the heels to the back of the head, and from the head and individual facial features to the legs.

Breath awareness

  • During this practice simply maintain awareness of the breath; should be not attempt to change it. Watch the breath in the nostrils, in the chest, or in the passage between the navel and the throat. Greater relaxation is attained by counting the breaths mentally. It promotes relaxation and concentration. 

Feeling and sensation

  • Feeling that are intensely physical or emotional are recalled, experienced fully, then removed. Usually this is practiced with pairs of opposite feelings, such as heat, cold, heaviness and lightness, pain and pleasure, love and hate. This practice develops will power.


  • This is the last stage of yoga nidra induces mental relaxation. Visualizing the images named or described by the instructor. Since images that are used often have universal significance and powerful associations, they bring the hidden contents of the deep unconscious into the conscious mind. This practice develops self-awareness and relaxed the mind by purifying it of painful material. It leads the mind to concentration.

Ending the practice

  • The practice of yoga nidra is concluded by gradually bringing the mind from the condition of psychic sleep to the walking state.

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