Yoga Nidra's 6 NOs

NO expectations
First of all, while practicing yoga nidra, don't aim at going deep. That is the greatest mistake. Try to be spontaneous, relaxed, and very much at peace with yourself. Even if the brain does not cooperate sometimes, this is not bad. Periodic distractions, which come from time to time, will help you in yoga nidra because they do not allow you to slip into slumber.

NO sleeping:
It's very natural for the practitioner of yoga nidra to miss some of the instructions because very often, in the practice, the conscious mind withdraws itself so that the subconscious mind comes to the forefront. But the suggestions made by the teacher are still going to work on the subconscious mind. So if you happen to miss a few instructions it does not matter, what is important is that you keep on listening to the voice. Even if you fall asleep there is no harm, but staying awake will develop the practice. If you fall asleep you lose awareness, which you are aiming for in the practice.

NO concentration:
Do not concentrate; do not control your breath. Do not try to memorize or analyze the instructions of the teacher. Intellectual understanding can be an obstacle to the successful practice of yoga nidra. When you practise yoga nidra you must completely relax, this is not a practice in concentration. Make no effort to control the mind. Just listen to the instructions carefully and follow them.

NO movements:
You want to reduce sensory stimulation to the minimum so your physical body has to be completely still. However, during yoga nidra, if restlessness or discomfort grows, there is no harm in moving your body to adjust your position. Don't try to be too strict and force yourself to remain absolutely motionless.

NO judgments:
In yoga nidra it's not important to make yourself peaceful. Even if your mind is full of anxiety and worry, fantasy and imagination while practicing, it does not matter. In yoga nidra the important thing is simply to expose yourself to the instructions of the teacher, and to view any experiences which may arise with total awareness and detachment. There should be no attempt to analyze or become involved by judgment or condemnation. Remain the attitude of witness as though you were merely watching a movie.

NO discussions:
Please avoid idle discussion of your experiences in yoga nidra with other practitioners or anyone else except the teacher. Discussions will lead to intellectualizing or/and judgments.

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Asanas

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Pranayama

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