Perfect Yoga Nidra Step by Step Process

By Nidhi Singh

Lie down flat on your back in Corpse Pose (Shavasana).

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Close your eyes and unwind, taking slow, deep breaths in and out—avoid the ujjayi breaths.

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Begin by directing your attention gently to your right foot, relaxing it before moving upwards to the knee, thigh, and hip. Fully sense your entire right leg.

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Repeat the same process for your left leg, moving attention from the foot upward

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Progressively shift focus to different body parts: genital area, stomach, navel, and chest.

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Guide your attention to the right shoulder, arm, palms, and fingers. Then, repeat for the left side, throat, face, and the top of your head.

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Take a deep breath, observe your body's sensations, and relax in stillness for a few minutes.

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Gradually become aware of your body and surroundings, rolling to your right side and staying there for a few extra minutes. This position encourages left-nostril breathing, which cools the body.

Take your time to sit up slowly, and when ready, gently open your eyes at your own pace.

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