So, flowing and holding poses in a heated room isnt your thing.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy
But dont give up on yoga quite yet. Did you know that theres a style of yoga that just involves relaxing on a mat, blanket or even your bed?
Interested now? Well keep going.
And the best part about this style of yoga is that a 45-minute session could leave you feeling like you indulged in a peaceful three-hour nap.
If youre ready for an easy, pose-free way to slow down and recover from the stressors in your life, read on to discover how yoga nidra could be the answer.
Yoga nidra involves slowing down and chilling out. So does meditation. While some people tend to lump them together, they really are two different practices.
Yoga nidra is like meditation, but yet its not, says yoga therapist and yoga program manager, Judi Bar. There are overlaps, but there also are key differences. With yoga nidra, you are lying down and the goal is to move into a deep state of conscious awareness sleep, which is a deeper state of relaxation with awareness. This state involves moving from consciousness while awake to dreaming and then to not-dreaming while remaining awake going past the unconscious to the conscious. Bar says that this practice is guided like some meditation practices, but its very structured.
With meditation, youre sitting and in a waking state of consciousness while focusing the mind and allowing thoughts to come and go. Meditation makes it possible for us to get to the theta state the state we go through to get to the delta state, which is the place of the deepest sleep cycle. The delta state is a deep healing state. Thats where were trying to get through yoga nidra. In this state, the body and mind rest and the consciousness is awake.
Bar says that yoga nidra works with the autonomic nervous system. The autonomic nervous system regulates processes of the body that take place without a conscious effort (heartbeat, breathing, digestion and blood flow). This system also includes the sympathetic and parasympathetic nervous systems.
Meditation helps us calm the sympathetic nervous system; mainly, our fight-or-flight response, explains Bar.We do a meditation practice to basically calm the sympathetic, or fight-or-flight and activate the parasympathetic more. Theres such a benefit when those are balanced overall for immunity, digestion and stress management. But in this deeper relaxation, the pineal gland is activated and that releases the hormone melatonin.
Melatonin is a powerful antioxidant. It can also help manage immune function, blood pressure, cortisol levels and induce restful sleep.
A recent study showed that while meditation and yoga nidra were both effective in reducing anxiety and stress, yoga nidra seemed to be more effective in reducing anxiety. The study also suggested that yoga nidra can be a useful tool in reducing both cognitive and physiological symptoms of anxiety.
Some yoga studios offer yoga nidra, but you can also do it at home with the help of YouTube or a meditation app. You dont need fancy equipment either. You can lie flat on your back on a yoga mat or a blanket with a bolster or pillow supporting your lower back, spine and your head. You can even put a blanket or pillow under your knees.
Bar says there are 10 stages of a yoga nidra practice. These steps are outlined by Richard Miller in his 10 Stages of Yoga Nidra.
While yoga nidra might seem much easier than traditional yoga, Bar says you still have to practice, especially if youre not used to meditation or quieting your mind. She recommends practicing away from distractions and in a darker room. You can use a sleep mask to block out light if you need to. Bar also recommends covering up with a blanket since the body tends to cool down when its at rest.
If lying on the floor for a while wouldnt be comfortable for you, you can practice yoga nidra in a recliner or even in bed. And you dont have to start with a long session. Start with 15 or 20 minutes and work your way up. You also dont have to do yoga nidra in the middle of the day. A nighttime practice can help you sleep tight through most of the night.
And like with most things, dont give up if you struggle with your first session. Quieting your mind and not doing anything is much harder than you think. So give yoga nidra a few tries. Youll get the hang of it in no time especially when your mind and body need time to rest and recover.
- Dear World Travel Groups, Stop the Mind-Boggling Confusion Over Testing and Vaccines Now - Skift - January 25th, 2021
- 2021 technology trend review, part two: AI, knowledge graphs, and the COVID-19 effect - ZDNet - January 25th, 2021
- The Minneapolis Miracle was the best moment in Vikings playoff history - SB Nation - January 25th, 2021
- Poet brings deep sense of connection to virtual Unbound date - Columbia Daily Tribune - January 25th, 2021
- Johnson wants trade deal, but Biden has mind on other things - Chinadaily.com.cn - China Daily - January 25th, 2021
- The Big Bang Theory: 10 Times The Show Tackled Deep Issues - Screen Rant - January 25th, 2021
- Movie Review: A Performer, His Story And Mind-Bending Illusions Make 'In And Of Itself' Essential Viewing - Patch.com - January 25th, 2021
- Tackling tech's big diversity problem starts with education - Wired.co.uk - January 25th, 2021
- Mind Cure Announces Build-Out of Digital Therapeutics, iSTRYM: A Technology Platform for Mental Wellness Optimization & Psychedelic Research -... - January 6th, 2021
- Global Mindfulness Meditation Apps Market 2020-2025 (Impact of Covid-19) | Deep Relax, Smiling Mind, Inner Explorer, Inc., Committee for Children,... - January 6th, 2021
- Mind, Body and Soul: Shedding and growth - Ramona Sentinel - January 6th, 2021
- These Were Our Favorite Tech Stories From Around the Web in 2020 - Singularity Hub - January 6th, 2021
- The best products and tips for getting a better night's sleep - Fast Company - January 6th, 2021
- Dumb and dumber: The future of business AI depends on HI - ZDNet - January 6th, 2021
- AI Engineers Need to Think Beyond Engineering - Harvard Business Review - October 29th, 2020
- Alertness is an evergreen state of mind for the Jewish community - Security Magazine - October 29th, 2020
- M&A Plus Insurance - Please mind the gap: managing the timing considerations of warranty and indemnity insurance - Lexology - October 29th, 2020
- A deep recession should hurt Trump's reelection bid, but this isn't a usual downturn - CNN - October 29th, 2020
- Creators Of WBUR's 'Madness' Series Talk To Host Of CBC's 'Brainwashed' - WBUR - October 29th, 2020
- Latest Update 2020: Machine Learning Artificial intelligence Market by COVID19 Impact Analysis And Top Manufacturers: AIBrain, Amazon, Anki,... - October 29th, 2020
- Global Mindfulness Meditation Apps Market Expected To Reach Highest CAGR By 2026: Deep Relax, Smiling Mind, Inner Explorer, Inc., Committee for... - October 29th, 2020
- These Texas women arent flocking to Trump. They made up their minds weeks ago. - Houston Chronicle - October 29th, 2020
- Series on Mental Illness Present in Society - The Record Newspapers - TheRecordLive.com - October 29th, 2020
- How We Got Trump Voters to Change Their Mind - The Atlantic - October 27th, 2020
- Researchers Look To Animals To Give Reinforcement Learning Systems Common Sense - Unite.AI - October 27th, 2020
- The true dangers of AI are closer than we think - MIT Technology Review - October 27th, 2020
- An Old Dog's Tale: Wild visions fill the mind at election time - Chinook Observer - October 27th, 2020
- Mind the Gap - The Indian Express - October 27th, 2020
- Breaking News - HBO's "Crazy, Not Insane," A Provocative Look at the Minds of Serial Killers, Debuts November 18 - The Futon Critic - October 27th, 2020
- Family Hardship Helps Inspire Student's Sense of Wonder and Appreciation for the Mind and Body. - Bethel University News - October 27th, 2020
- Algorithmic bias - how do we tackle the underlying problem that inhibits the full potential of AI? - Diginomica - October 27th, 2020
- Enlightening New Book 'The New Prophet' Provides Deep Meditative Truths to Awaken the Heart - GlobeNewswire - October 27th, 2020
- The Deep Dark - The Indian Express - October 27th, 2020
- Technological innovations of AI in medical diagnostics - Health Europa - October 27th, 2020
- African Mental Health Summit to emphasize the importance of cultural understanding - MinnPost - October 27th, 2020
- The All-American Mind of a Militia Member - The New Republic - October 13th, 2020
- What Psychedelic Mushrooms Are Teaching Us About Human Consciousness - Discover Magazine - October 13th, 2020
- Words of wisdom: These books put the focus on the body and the mind - The Hindu - October 13th, 2020
- The state of AI in 2020: Biology and healthcare's AI moment, ethics, predictions, and graph neural networks - ZDNet - October 13th, 2020
- Not all self-help books workbut these 8 will actually rewire the way you think, live and do your job - CNBC - October 13th, 2020
- The Boys cast reflect on "mind-blowingly fun" season 2 finale - RadioTimes - October 13th, 2020
- How to Connect With the Co-Workers Youre Missing - The New York Times - October 13th, 2020
- I'm Thinking That I'm Too Stupid to Understand "I'm Thinking of Ending Things" - The Chicago Maroon - October 13th, 2020
- How AI And Blockchain Are Driving The Energy Transition - OilPrice.com - October 8th, 2020
- Things To Keep In Mind When Buying Dietary Supplements Online - Blog - The Island Now - October 8th, 2020
- Defining the Yellow mind The Manila Times - The Manila Times - October 8th, 2020
- Farewell Convolutions ML Community Applauds Anonymous ICLR 2021 Paper That Uses Transformers for Image Recognition at Scale - Synced - October 8th, 2020
- Grid AI, From the Makers of PyTorch Lightning, Emerges From Stealth With $18.6m Series A to Close the Gap Between AI Research and Production -... - October 8th, 2020
- Ask a Therapist: How Not to Drown in the Deluge of the Negativity That Is 2020 - southseattleemerald.com - October 8th, 2020
- Local organizations earn Oregon Arts Commission grant to deliver integral arts education - The Register-Guard - October 8th, 2020
- Do Your Employees Feel Safe Reporting Abuse and Discrimination? - Harvard Business Review - October 8th, 2020
- The State of AI in 2020 and Beyond - CDOTrends - October 8th, 2020
- Good Job, Whale - The Cut - September 24th, 2020
- What the strange case of horse mutilations in France reveals about our state of mind - The Guardian - September 24th, 2020
- Review: The Flaming Lips dig deep with American Head - The Rice Thresher - September 24th, 2020
- FREE Self Development Series: "Curbing Traffic Jam in the Mind" - Patch.com - September 24th, 2020
- Happy Gut, Happy Mind: how the state of your gut affects your mental health - Evening Standard - September 24th, 2020
- How DeepMind Algorithms Helped Improve the Accuracy of Google Maps? - Analytics Insight - September 15th, 2020
- Elon Musk's brain-computer startup is getting ready to blow your mind - ZDNet - September 15th, 2020
- Far from being anti-religious, faith and spirituality run deep in Black Lives Matter - The Conversation US - September 15th, 2020
- Nvidia's Arm takeover sparks concern in the UK, co-founder says it's 'a disaster' - CNBC - September 15th, 2020
- The Guardians GPT-3-written article misleads readers about AI. Heres why. - TechTalks - September 15th, 2020
- Deep Dive: What would it take to change UNCW's mind? [Free] - Port City Daily - September 14th, 2020
- Eternal Blizzard in the Tired Mind: Kaufman delves ever deeper into the human psyche - The Stanford Daily - September 14th, 2020
- SoftBanks Arm sale hits a snag as UK opposition party warns of risk to jobs and digital sovereignty - CNBC - September 14th, 2020
- Scientific Psi? Neuralink and the smarter brain - Covalence - September 14th, 2020
- How to regulate AI, according to the 1967 Outer Space Treaty - Quartz - September 14th, 2020
- Reporter's notebook/It's time to let the games begin - The Daily Times - September 14th, 2020
- DCPS students receive online instruction from teacher in Greece - The Owensboro Times - September 14th, 2020
- Expand your mind with access to over 1,000 lectures from Tim Ferriss, Malcolm Gladwell, and more - MarketWatch - August 28th, 2020
- Global Machine Learning Artificial intelligence Market 2025 To Expect Maximum Benefit and Growth Potential During this COVID 19 Outbreak: AIBrain,... - August 28th, 2020
- It plays with the mind - Bangalore Mirror - August 28th, 2020
- We criticize because we care - Observer Online - August 28th, 2020
- Exercising toward a healthy mind - Johns Hopkins News-Letter - August 28th, 2020
- 78 percent parents don't mind if children have to skip school year due to pandemic: Survey - EdexLive - August 28th, 2020
- TSMC and Graphcore Prepare for AI Acceleration on 3nm - AnandTech - August 28th, 2020
- Frank Njenga: Over 40 years of healing the mind - Business Daily - August 28th, 2020
- Emily Dickinson is the unlikely hero of our time - The Conversation US - August 28th, 2020
- Visiongain publishes Automation in Biopharma Industry 2020-2030 report - PR Newswire UK - August 26th, 2020
- Scoop: The Trump-Navarro mind meld on the FDA - Axios - August 26th, 2020