How to create a Yoga Nidra nest….

Yoga Nidra is the practise of yogic sleep and we have a mini workshop on the 3 types of Yoga Nidra practises if you would like to learn more about the actual practise of this deeply nourishing and healing yoga.

For a Yoga Nidra practise, it is essential that your physical body is extremely comfortable and supported, as this will assist you in reaching the meditative state more easily. Here are a few tips to help you get extra comfortable for your next Yoga Nidra class and help you find something that works for you. You want to create a Yoga Nidra type ‘Nest’ or ‘Cocoon’ 🐛 where you feel safe, warm and at ease.


🛌 Make sure you are lying on a comfortable surface. Maybe that means putting a blanket over your yoga mat or even lying on your bed.


🧠 Support and softness for the head. A folded over blanket or something with a comforting texture can help the head and neck fully relax.


🦵🏽Don’t forget the lower back and knees. When most people are fully relaxed, their knees have a soft bend in them. So as you lie on your back for your Yoga Nidra, pop a pillow or bolster under the knees to help support. This will also allow the lower back to rest against the floor or bed more easily.


💡Dimly lit or dark space. If you can turn your lights off or down this will allow your eyes to relax into the meditation. If you can’t, use an eye pillow or a piece of clothing to block the light.


🧦 Keep warm. A Yoga Nidra practise can last anything from 20-45mins – It’s a long time to be still! Your body may cool down quickly, so it’s important that you are cosy. Pop on a jumper and socks, then cover yourself with a blanket.


🧣Tuck yourself in neatly. With the above point, make sure whatever you put over you causes as little interference or discomfort as possible – Un-bunch your trousers, loosen your waistband and un-crease the blanket from underneath you. Every little helps and you deserve to be cared for.


🙌🏽 Traditionally you would lie with your arms long and hands by your sides, palms turned up. If this isn’t comfortable, you are free to position them in some other way you can be comfortable and still for the duration of the Nidra. Sometimes putting foam blocks or pillow underneath the forearms and hands can help you feel more supported.


🎧Find a quiet spot. I know this is a luxury / nigh on impossible for some of us, so I would recommend listening to the Nidra through headphones – Noise cancelling ones are AMAZING for this.


🕯This is an extra one, but you may find if helpful if you practise Yoga Nidra often. A scented candle or incense (I would recommend something calming like Lavender or Sandalwood for clarity and concentration) the smell can help trigger you each time when you come to practise.


I really hope you found this ‘how to set up for Yoga Nidra’ post helpful. If you would like to practise some Yoga Nidra with me, please check out these classes below. Also if you have any suggestions, tips or questions you’d like me to include on this blog, just drop us an email at

How to create the perfect Yoga Nidra set up up at home...