Yoga Nidra is most commonly translated to “yogic sleep”. Yoga Nidra is a practice that guides the body, mind and nervous systems into states of great rest, using a variety of body, breath and awareness techniques to create calm. Yoga Teacher Sarah Routhier, shares a three pose Yoga Nidra sequence that helps to decrease anxiety and improve sleep quality. Add this to your night-time routine!

 #1 Comfortable Seat

Set yourself up on a cushion with a solid back support. Take three full and slow breaths. Once settled, close the right nostril and to the count of three, begin to breathe in through the left nostril. Blocking the left, we then breathe out through the right nostril to the count of three and repeat in left and out right, for eight rounds. This alternate nasal breathing is known as Nadi Shodhana.

 #2 Supported Childs Pose

With a blanket or mat under the knees and a bolster or some pillows under the chest (this can also be done on your bed with pillows under you). Take five-seven minutes here and begin to settle into an even breath, inhaling for a count of four and exhaling for a count of four. This is called Sama Vritti breathing.

 #3 Savasana – REST 

Lay on your back with a relaxed posture. I always suggest to place a cloth or eye pillow over the eyes, as well as a pillow or bolster under the knees for lower back support. Once settled in body and breath, begin to move your attention to your physical body, intentionally focusing on relaxing each part – starting from the toes and moving up to your head. You may find you drift off before you get there.

Take a class with Sarah here and find her on Instagram at @sarahnicoleyoga.

Read Sarah’s full article on Yoga Nidra in Womens Health.