Setting up your
Yoga Nidrā Nest

Your Nest
(aka a comfortable place to practice)

Your yoga nidrā “nest” is simply a place where you are able to rest comfortably and be fully supported for the duration of the practice to allow the body to turn off from doing and transition with ease into rest.

Settling-in

Find a place were there will be minimal distractions and interruptions. With devices like phones, you may wish to turn-off notifications and use silent mode. Set up a comfortable place to rest. Whether it’s a yoga mat or carpet, couch or bed, seat or chair, or on the grass or soft earth, find a place where your body can relax, spread out and be held by the support beneath, comfortably, for the duration of the practice.

In today’s world, it is difficult to find a “quite” place. As you will discover in the practice, or as you may already know, all sounds are welcome. It is always surprising to notice how much of your environment you will tune out as you turn inward and tune into yourself.

Props / Added support (Optional)

Here are a few useful items you may find helpful to on-hand to further support the body and allow you to sink deeper into comfort and rest.

Full body: If you are laying on a yoga mat or thin carpet, you may wish to lay down a blanket or towel to soften the surface. If you are seated, maybe adding a cushion for added comfort.

Head and Neck: If lying down, having a small support under the head and neck to keep your spine aligned and for added cushion for the back of the head.

Lower Back and Legs: Placing pillow or rolled up towel or blanket or a bolster under the knees and calves for added added lower back support. 

Temperature: In deeps states of rest, the body temperature drops slightly. Having an blanket handy if you are in a cool space to ensure the body is warm enough. A pair of socks are a nice addition as well (it’s hard to settle into rest with cold feet). 

Eyes and Nervous System: Using a sleep mask or weighted eye pillow helps to calms the nervous system and limits any bright or distracting light.

Enjoy!