Yoga Nidra Can Improve Focus, Restfulness, and Well-Being

In the past, many beneficial practices were dismissed as new-age nonsense. Well, times have changed, and there now exists a growing body of scientific evidence supporting their effectiveness. People around the world are realizing that the ancients might have been onto something.

Yoga Nidra is one such practice— but don't let its name confuse you. Rather than getting into complex positions and working up a sweat, this method involves facilitating a mode of consciousness that occurs in the liminal space between waking and sleeping.

While it shares similarities with meditation, there is a key difference. With Yoga Nidra, the goal is to move into a state of conscious sleep which ushers in a deeper state of relaxation and awareness⁠—to stay conscious while drifting between dreams and wakefulness.

There are many studies showing the benefits of this practice. It can be used as an effective intervention for anxiety, a tool to reduce stress, and a way to help those suffering from insomnia. No wonder Professor Andrew Huberman uses it as the first step of his morning routine.

As he points out: "We know from work in my laboratory...as well as work from other labs that this state of shallow sleep or shallow nap, done in waking, allows the brain, and the person, to get better at turning off their thoughts and falling asleep in the evening."

There are many different ways to perform Yoga Nidra, so this will just be a rough guide to give you a feel for it:

1 . Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes, relax, and breathe deeply in and out, ensuring you take slow and relaxed breaths.

2. When you feel calm, start your body scan, beginning with one of your feet. Focus your complete attention on your foot, then after a few moments, move onto the shin, thigh, and hip, spending time on each, before becoming aware of your whole leg.

3. Now focus on each section of the other leg and repeat the process. After which, expand to other areas of the body: the genitals, stomach, and chest, followed by the hands, arms, and shoulders, finishing with the top of the head.

4. Take a deep breath in, and notice how your body feels. Observe the many sensations you now feel, and stay in this still state for a few minutes.

5. Gently let your surrounding come back into awareness. Then, taking your time, roll onto your right side and slowly get up.

Yoga Nidra need only take between 10-30 minutes and is a completely free way to capitalize on a wide range of health benefits. It could be the missing puzzle piece of your morning routine, so why not give yourself a well-needed rest and try it out for yourself?