gentle
20-Minute Yoga Nidra Body Scan
Yoga nidra is a legitimate recovery and stress-management tool — spending 20 minutes in deliberate rest is not idle; it is a genuine practice.
20 min · Kit: Yoga mat or bed, Blanket, Eye pillow (optional)
The session
- 12 min: Settle into savasana; adjust for total comfort
- 22 min: Set a sankalpa (intention or resolve) — a short positive statement
- 38 min: Systematic body rotation — bring awareness to each body part in sequence (right side: thumb, index finger, middle, ring, little finger, palm, back of hand, wrist, forearm, elbow, upper arm, shoulder, armpit, right side of chest, right side of waist, right hip, right thigh, kneecap, calf, ankle, heel, sole, right big toe... and so on)
- 43 min: Breath awareness — count breaths backwards from 27
- 53 min: Return to sankalpa; gently bring awareness back to room
- 62 min: Slowly move fingers and toes; stretch; roll to side before sitting
Worth knowing
- Yoga nidra is practiced lying down and many people fall asleep — this is fine and still beneficial
- Research suggests yoga nidra may be one of the most useful tools for stress reduction available
- One session is approximately equivalent to several hours of sleep for the nervous system in some models
- Nothing needs to happen or feel a particular way — just stay present with each instruction
