Yoga Nidra: Instructions

Suggested background music: All 9 Solfeggio Frequencies


Begin by making yourself as comfortable as possible by lying on your back.

Position your body in Shavasanah.

Hips and shoulder in alignment.

Palms facing up,

Extend your legs, feet relaxed.

Feel your head centred and in line with your spine.

Feel yourself resting completely.

Stay still. Stay mindful.

Now, begin to open yourself up to this deep relaxation.

Breathing in, breathing out,

Repeat to yourself silently: “I am relaxed. I am calm”, “I am relaxed. I am calm”, “I am relaxed. I am calm”.


Allow yourself to become aware of the room around.

Notice the temperature in the room, any sounds you hear, any smell.

Become aware of yourself, 

Your physical presence, your body

Feel the support of the ground, feel yourself being supported by Mother Earth.

Repeat to yourself silently: “I am supported, loved and secure”, I am supported, loved and secure”, I am supported, loved and secure”.


Bring your awareness back to your body on the ground.

Become aware of any sensations in your body.

Bring your awareness to the soles of your feet.

Right big toe, Left big toe. All your toes.

Left – Ankle. Shin. Calf. Knee. Thigh. Hip.

Right – Ankle. Shin. Calf. Knee. Thigh. Hip.

Both Legs.

Bring your awareness to your torso. Front of your torso. Back of your torso.

Feel the sensation at your sacrum, abdomen, up your spine. 

Sense your pelvis, ribcage, chest, shoulders. 

Feel your upper arms, elbows, lower arms, palms, fingers.

Bring your awareness to your neck, throat, jaw, mouth, nose, ears, eyes, forehead, skull, your scalp.


Feel your entire body as a bright radiant field of sensations.


Feel enlivened by every inhalation and exhalation.

Feel every breathe as energy.


Begin to visualise a golden spherical ball of energy at your heart centre.

When every inhalation and exhalation, 

feel this golden spherical ball becoming brighter and brighter, 

expanding outwards to encompass you.


Count: 1, 1, 2, 3, 5, 8, 13, 21, 34, 55, 89, 144…


Now visualise a clear blue sky above you.


Bringing both feet together, raise your arms over your head.

Give yourself a long stretch.

Bending your knees to the right, keeping your eyes closed.


And when you are ready push yourself up into sitting. 


Still in sitting, eyes closed,

We will seal this practice by chanting – OM.




Yu Ting Ong (YTT 200hr, August 2017)

Insomnia No More

Through the last six weeks, aside from improving on my asana practice, increasing my stamina and flexibility, I have seen the hundreds of ways through which everything is linked, through this, I have stumbled upon my cure to insomnia.
Its come to me in bits an pieces throughout the course and ranges from mantra usage, pranayamas, knowledge gained from anatomy classes as well as asanas and their sequencing.
I will briefly describe each method which I have adopted from the last 6 weeks and been putting into practice. (In the order that I do them)
1)From Mantras: Chanting of the Shanthi Mantra when ready for bed. This causes the energy to contract back to the source within, thus pulling back into yourself.
2)From Pranayamas: Either Chandraloma or IN:Ret:EX to the ratio of 1:1:1 to the count of 20.
3)Asanas: Initially, I had my own haphazard pick of asanas which I would do prior to sleeping, these would include, Halasana, Uttanasana, Ardha Matsyendrasana, Viparita Karani and Supta Baddha Konasana. Until I realized… We have a perfectly arranged sequence right in front of us!! Which has been in practice for almost a century!( And thats only since it was passed down to Pattabhi Jois!) The finishing sequence. (As Utpluthih uses kappalabhati, and I find that too energizing, I personally stop at Padmasana and move straight into Savasana)
4)From the active meditation sequence: Lying on your back, with your eyes wide open. Rotation your as far out as possible, in a clockwise direction (50x) followed by anticlockwise (50x)
5)Yoga Nidra : The breathing and auto suggestions to self to induce a relaxed and restful state conducive to sleep.
From lessons on the Nervous System: Links become obvious from above mentioned methods to its affects on the parasympathetic response/state.
Mayuri Punjabi