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. 

You can practise yoga nidra in a group class with a trained teacher or on your own, listening to a recording at home. With experience, it is also possible to practise yoga nidra without any external audio guidance.

Yoga nidra can be practised at any time of day, and daily if needed. The important thing is to make time for it so you can have a few uninterrupted minutes to yourself, which can make a real difference to your energy levels that day.

Anyone can practise yoga nidra: you just need to find a comfortable position lying down. Make sure you have something to cover yourself with, such as a blanket or duvet, as your body will enter a state of deep relaxation and may cool down. You can also cover your eyes with a shawl, scarf or sleep mask. There are also slightly weighted eye pillows filled with flaxseed, rice or lavender. These pillows help the muscles around your eyes relax completely, which feels wonderful

There are plenty of recordings available online for free. Find a voice and a style that suit you.

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.