The power of yoga nidra during pregnancy and the postpartum period

Yoga nidra is also known as sleep yoga or conscious sleep practice. It guides you into a dreamlike state, very similar to the one you experience just before falling asleep. It is a process that allows you to enter a state of altered consciousness and deep relaxation. For those who are sleep-deprived, drifting off to sleep is entirely possible, as the relaxation achieved is so complete. 

To practise, nothing could be simpler: lie down, close your eyes, and let yourself be guided by the voice of the recording (or of the person leading the session, if you are practising with someone).
 

It can truly allow you to regenerate deeply, both physically and mentally. Yoga nidra brings the practitioner into a state of deep relaxation and semi-wakefulness, and the more you practise it, the more your body and mind will learn to unwind quickly. It creates a pathway in your nervous system that becomes easier and more natural to follow the more often you travel it. It is a practice that shifts awareness from our outer world to our inner world.
 

Depending on your needs, yoga nidra can restore you, help you fall asleep, and even give you an energy boost when you need it. 

Yoga nidra can be practised either in a group class with a trained teacher or individually, by listening to a recording at home. It is also possible, once experienced, to practise yoga nidra without any external auditory guidance.

Yoga nidra can be practised at any time of day and on a daily basis if needed. The important thing is to prioritise it so you can allow yourself a few tens of minutes without being disturbed — time that can genuinely transform your energy levels for the rest of the day.

Anyone can practise yoga nidra; you simply need to find a comfortable lying position. Make sure you also cover yourself (under a blanket or duvet, as the body enters a deep state of relaxation and may therefore feel cold). You can also cover your eyes with a shawl, a scarf, or a sleep mask. There are also eye pillows lightly weighted with linseed, rice, or lavender seeds. These pillows allow the eye muscles to fully relax, which is an extremely pleasant sensation.

There are many recordings available for free on the internet. It is up to you to find the voice and personality that suit you. On the website of Naissance Holistique, an online birth support programme, you can download a free 20-minute yoga nidra audio recording.

The benefits of yoga nidra have been demonstrated in a great many studies, which you will find in the references at the end of this article, and research continues across all areas of application of yoga nidra. Several studies also demonstrate the benefits of relaxation (which is a core component of yoga nidra) during pregnancy and the postpartum period.

The various studies referenced below show that yoga nidra is an effective practice for total relaxation — physical, mental, and emotional alike. Activity in the sympathetic nervous system decreases, while that of the parasympathetic nervous system (rest and relaxation) increases. 
Yoga nidra is particularly beneficial for sleep disorders and insomnia, anxiety, stress, and depression.
 

Did you know
 

Yoga nidra is an ancient practice rooted in the great traditions and philosophies of India. Popularised in the 1940s by Swami Satyananda, who developed a systematic method, a variety of approaches to yoga nidra practice exist today. Its development was also influenced by late 19th-century psychology and Western relaxation techniques.
 

Fun fact
 

20 minutes of yoga nidra is said to be equivalent to 1 hour 20 minutes of ordinary sleep, according to Swami Satyananda.