Video Lecture: Setting up the Props

Setting Up Your Space:

  • Make yourself as comfortable as possible lying on your back. Support your head, the backs of the knees and the heels with bolsters or rolled blankets (the heels should not touch the floor).
  • You may want to cover your eyes with a bandana or scarf but avoid a flax-filled eye bag as these are a bit too heavy for the eyes for this length of time.
  • Also, make sure that you are warm; the body temperature will drop a few degrees due to the stillness of the practice, so a light blanket is a nice addition to your yoga nidra set-up.

Prop Set-up:

  • Set up at lease one single or double folded blanket in the center of the mat to support the torso
  • Add another folded blanket, or more, for the head
  • One large bolster goes under the knees and a smaller bolster, rolled blanket or rolled mat goes under the ankles so that the heels do not touch the floor.
  • Additional blankets may be used for warmth
  • Elevating the legs on a chair may be helpful for those with lower back pain

Watch the Yoga Nidra Prop Set-up video lecture.

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