Savasana position
Yoga nidra is a guided meditation that is usually done lying down, classically in a savasana position lying on the back. It is designed to be an effortless practice which allows the physical body to enter a deep state or relaxation. It is therefore important to give enough time and attention to how you set-up your yoga nidra sanctuary, as the more comfortable your body is then the more the body and mind can settle.
This might include having a folded blanket or cushion under your head, an eye mask to cover your eyes, a bolster or pillow under your knees and a blanket to ensure that you are warm enough throughout the practice. Experiment with how each of these props feels in your body, and what combination works best for you, knowing that this may change depending on when you are practicing.
However, if this position is not comfortable for you then the position can be adapted to meet your needs. This is important because if your body is uncomfortable or does not feel held in the practice then it becomes very difficult to enter into deep relaxation. If this is the case for you then you can experiment with these other options below.
Foetal position
Side-lying is a great option if you want to take pressure off your back due to pain, are pregnant, or are experiencing stress and anxiety, as this position offers more support to the front of the body. In this foetal position, you may want to wrap your arms around a pillow or bolster and hug it into the body, and you may want to place support between your legs. Note that in pregnancy after the second trimester, lying on the left side is recommended.
Foetal position
Side-lying is a great option if you want to take pressure off your back due to pain, are pregnant, or are experiencing stress and anxiety, as this position offers more support to the front of the body. In this foetal position, you may want to wrap your arms around a pillow or bolster and hug it into the body, and you may want to place support between your legs. Note that in pregnancy after the second trimester, lying on the left side is recommended.
Prone position
Lying on your front can be a great option for those with back pain and to support diaphragmatic breathing. You can experiment with resting your head on your hands, or turning the head to one side if this is uncomfortable. The feet can either be apart, or the toes touching and heels apart, which can create more space in the lower back. See what feels best in your body. This position is not recommended for pregnant women
Reclined seated position
A reclined seated position, such as in an armchair or with your back supported with cushions against a wall can be very helpful for those with heightened anxiety or trauma. This is because the body may not be ready to drop into a deeper relaxation, but the practice can still be accessed in a relaxed upright position. This position can also be used if you are practicing yoga nidra whilst travelling or in an office for example.
It’s important to note that whatever position you choose to practice in, you are always free to change positions during the practice to meet your physical and emotional needs. You may enjoy having the eyes closed and covered, but it is also fine to have your eyes open at a twilight gaze if you prefer. You are the authority of your body and know what feels most helpful, so please honour this.
For more information on how yoga nidra can support your health and wellbeing please see my yoga page. I offer 1-to-1 appointments for clients who want a personalised yoga nidra practice with a specific intention, and yoga nidra is also a tool in my Empowered Eating courses.