For optimal comfortable during a home Yoga Nidra practice I wanted to offer recommendations for set-up and props.
Temperature Regulation Adding an extra layer of clothing can be helpful. We’re not moving our bodies in Yoga Nidra so our core temperature tends to drop. If you’re able to adjust the heat, mid-70’s tends to feel comfortable for most people but of course you can opt for whatever feels best for your body.
While Yoga Nidra is often thought to be a supine practice, it can also be practiced in seated and standing shapes.
Supine I suggest laying down on a yoga mat, or comfortable rug that is at least the length of your body. Extend legs and place feet about the width of a yoga mat (or just shy of), and rest arms out to your side at about a 45 degree angle, palms facing up. You may want to place an additional pad or blanket for increased warmth and cushion. Place a pillow under head, and one to two blankets over body. You may also appreciate a pillow or cushion under knees. Optional: eye mask and/or water or tea nearby.
Seated Choose a sturdy and comfortable chair. It may feel good to add a cushion under feet and/or to support your back. Cover your body with one to two blankets. Optional: eye mask and/or water or tea nearby.
Standing I recommend leaning against a wall and/or placing hands on the back of a chair to support stability. To further facilitate balance it may be helpful to practice with eyes softly opened, gaze lowered. Optional: water or tea nearby.
Click HERE for details and links to live, on-line Yoga Nidra classes happening every Tuesday (5:45-6:45pm PST) and fourth Thursdays (7-8pm PST.)