15 Minute Full Body Yoga Nidra

The following is a short yet deeply restorative yoga nidra practice, perfect to help you unwind and fall asleep. Choose a comfortable position for the meditation. I recommend savasana (corpse pose) laying on your back, heels about a foot apart. Allow the feet to fold open like a book. Arms alongside the body with the palms up (to receive) or down (to ground). It can also be nice to place the hands on the body, one hand on the chest, one on the belly - in this way the breath helps us to stay present. Alternately, a reclined baddha konasana (butterfly pose) can be very relaxing, especially if you have any irritation in the low back. In this posture, we lay on our back with the knees bent, soles of the feet together with the knees falling away from the centreline. The feet should be a fair distance from the torso, making a square or diamond shape. The same arm & hand options can be used as described above.