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During yoga nidra there is no need for physical contact between the teacher and the practitioner. The only contact should be psychic and through the sound of the voice.

The teacher's voice should be calm and clear. The speed of instructions should be varied according to the needs of the situation. The teacher must feel the needs of the student(s). Intuition is required. The instructions should be sufficiently fast that they capture the attention of the practitioner and prevent the mind wandering here and there or brooding on problems; but not so fast that the instructions cannot be understood or carried out. If necessary, there can be frequent repetition of the instructions. When the practitioner reaches deeper states of relaxation then the instructions can be slowed down.

Suggestions and dogmas should be avoided. The instructions should be concerned only with the explanation of the mechanics of yoga nidra and the sequence of practice. The tone of voice should be modulated to suit the circumstances.

For the practitioner, the voice is very important. It is the link that enables you to maintain awareness while exploring the deeper layers of the mind. Without a guiding voice you will surely lapse into sleep (which is, however, perfectly acceptable in cases where the practitioner is very tired and perhaps suffers from insomnia). Do not intellectualize about the instructor's words. Do not try to remember them. Just follow them spontaneously without too much effort. Flow with the sound of the voice.


To gain the most from the practice of yoga nidra you should carry out the following rules and preparations:

Clothing: remove all tight-Fitting and uncomfortable clothing. It is best to practise in loose, light clothes, the less the better, especially in hot climates. In cold climates you should wear sufficient clothing to remain warm throughout the practice, or cover yourself with a warm blanket.

Insects: if there are any insects such as mosquitoes and flies, then you should either practise under a mosquito net or cover yourself with a light sheet.

Heat: if it is very hot then you can practise under a fan providing it works silently. Do not practise under direct blasts of air. Only use a fan if it is absolutely necessary.

Environment: practise in a quiet, dark, freshly ventilated room. Do not practise under glaring lights, with foul smells, in a room that contains dust-ridden stale air, or where there are many disturbances. No matter how pleasant, it is best not to practise yoga nidra in the open air.

Ornaments', remove your wristwatch, spectacles, jewellery and all other body ornaments before beginning yoga nidra.

Loosening up exercises: during yoga nidra you will be required to remain in one position without moving for a period of time. This is difficult if your body is stiff. If necessary you can practise a few asanas before starting yoga nidra. We suggest naukasana:i and surya namaskara4.

Adjustment of body: before commencing yoga nidra you should exhaust all need to move your body. It is better to move the body before the practice than during the practice. If you feel skin irritation, then scratch yourself. If your clothing feels uncomfortable, then make some adjustments. Make yourself perfectly comfortable before thinking about starting yoga nidra. .Any time that you spend making these preparations will be more than justified since you will gain more from the subsequent practice of yoga nidra.

Time of practice: you can practise at any time during the day and night, though not immediately after meals; wait for an hour or so. Practise when you feel physically and/or mentally tired. If you suffer from insomnia or disturbed sleep, practise yoga nidra in bed at night.

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