Yoga nidra (a powerful technique of tantric origin adapted to the present day by the contemporary Indian master Swami Satyananda Saraswati) is a practice that can be done by anyone and at any age. In fact, all you need to do is lie down in a comfortable position. Thanks to a guiding voice that leads the session, yoga nidra introduces a deep relaxation that facilitates freeing oneself from internal tensions, and helping to rediscover harmony and serenity.

In Sanskrit the word nidra means sleep. By sleep, however, we do not mean the typical state of when we are asleep, but rather a semi-conscious state in which the mind is alert, present, but deeply relaxed. Swami Satyananda Saraswati, in fact, observed that in the waking state that precedes sleep the mind becomes more receptive and, through relaxation guided by the voice of an therapist, it is possible to reach that state consciously to access very useful intuitive mental resources, which can help us find answers and solutions to problems.

It is a very influential practice on our well-being and regenerating which follows very specific phases and must be accompanied by the guiding voice of the therapist.

How to practice yoga nidra

Yoga nidra is practiced lying on a mat or on a bed, usually in the shavasana position, with eyes closed. To maintain the state of consciousness between sleep and wakefulness for as long as possible and achieve deep relaxation, it is important to go through all the phases of the technique developed by the master Swami Satyananda Saraswati, following the voice of the therapist who guides the session .

Below is a brief description of the most salient phases of yoga nidra:

• initial relaxation, perception of the environment around you and natural breathing;
• awareness of the parts of the body that touch the surface on which one is lying;
• sankalpa;
• body scan;
• awakening of opposite sensations;
• deep breathing;
• visualization;
• repetition of sankalpa;
• conclusion: conscious breathing, reconnection with the parts of the body that touch the surface on which you are lying, attention to the environment around you, light body movements and opening your eyes.

Each session lasts between 20 and 40/50 minutes.

When it is useful to practice yoga nidra

As a gentle method with no side effects, it is complementary to medical therapies of all kinds, integrating and supporting people from a physical and psycho-emotional point of view, even in the presence of particularly invasive and important pathologies.

Very useful as a prevention practice, some of the main benefits of yoga nidra are:

• release of muscular, emotional and mental tension;
• improved stress management;
• reduction of anxiety;
• improvement of memory and cognitive and learning abilities;
• progressive increase in self-confidence;
• awakening of vitality, creativity and one's intuitive powers to access inner resources;
• strengthening positive intentions through sankalpa (purpose);
• removal of unwanted habits and thoughts;
• gradual restructuring of the personality thanks to the elimination of samskaras (traces imprinted within us by our experiences).

How much to practice yoga nidra

Since the aim of the practice is to reach a state of deep relaxation, it is better to perform yoga nidra by dedicating time exclusively to it; whether it is practiced together with the therapist in individual sessions, or sessions composed of a few people, or at home, with the support of a guiding voice. The important thing is to remember that everything we do for ourselves will be returned to us in terms of well-being and vitality.

The best advice is to introduce Yoga Nidra into your daily routine. However, even by practicing it once or a few times a week, it is possible to experience positive changes.