Props and support for a yoga nidrā practice

Some props that I find helpful in creating comfort for a practice of yoga nidrā are:

Head and neck support

Support for the head and neck, more than any other area of the body, can support the body’s journey into relaxation and deep rest.

The release of our neck and shoulder muscles into relaxation, and the alignment of our spine, is facilitated by support under the C7-T1 vertebrae. C7 is at the base of the neck and can be located by bending the head forward and feeling with the hand along the back of the neck for the vertebra that protrudes. This is usually the C7, and T1 is the vertebra directly below.

Positioning a pillow or blanket under the head diagonally (in a diamond shape) with a soft corner extending down to the C7-T1 area at the base of the neck and upper back will provide support to this area.

Support can also be achieved with a blanket folded so as to provide low comfortable support to the C7 area and additional slightly higher support under the head.

The aim is also for a slight tilting downward of the chin, which has been found to switch on the relaxation response in the body and mind, and providing slightly higher support for the head enables this.

Eye covering

Light coming in through our closed eyelids stimulates the optic nerve, which stimulates our brains (that we’re wanting to settle). And covering closed eyelids has been found to prompt our brainwaves to slow down into an alpha state, which equates with relaxation.

I’ve found that many people are great fans of weighted eye pillows, some prefer lighter-weight coverings and some people feel more comfortable with their eyes left uncovered.

Weighted eye pillows offer a gentle downward pressure on the temples and the muscles around the eyes that can be comforting and help to relieve tension and stress. (And some can be gently warmed to further increase this comfort!)

For a lighter-weight covering, an eye mask, scarf or similar can be ideal. Sometimes I simply use the sleeve of a top that is handy and this works beautifully!

Because of their benefits, I would suggest considering the use of an eye covering. However, I’ve worked with people who don’t feel comfortable having their eyes covered and they, too, have learned to relax deeply into a state of yoga nidrā.

With an eye covering, aim for it to provide as close to blackout conditions as possible and to be made from a material that is soft and gentle on the eyelids and soothing on the temples and the area around the eyes. For eye pillows, a removable washable cover can also be a big plus!

And I would recommend looking for eye coverings made of natural materials, avoiding anything plastic, petrochemical or chemical.

Knee support

A bolster, pillow, cushions or folded blankets under the knees supports the lower back and spine by flattening down the lumbar curve in the small of the back (which, given our modern lifestyles, is exagerated for the majority of us!). Under-knee support therefore neutralises the position of the spine and pelvis, encouraging the head, spine, and pelvis to align nicely.

Anatomically, aligning the spine helps to support and relax the whole body and, from a yogic perspective, aligning the spine will calm the mind.

Ankle support

Support under the Achilles tendons, at half the height of under-knee support, creates additional comfort for the legs and support for the spine, which I highly recommend. A rolled towel or blanket can be perfect for this.

A covering

Feeling snug and comfortably warm provides a wonderful start for a practice of yoga nidrā. Many people cool down as they relax and a blanket or other covering can provide valuable warmth and can also prevent us from feeling exposed or vulnerable as we descend into deep rest. The texture of a soft covering can be additionally pleasing to our sense of touch. And in hot weather, a sarong or a light wrap can provide a similar experience.

Warm socks

Unless we have hot weather, cosy warm socks are one of my non-negotiables for yoga nidrā! Anything that creates a sense of cosiness soothes our nervous systems – and I find that soft cosy socks are perfect for this! (And they will keep your feet feeling warm if your body cools down during the practice!)

Sandbags and small weighted pillows

And if you have a weighted eye pillow that you are not using to cover your eyes, placing it vertically from your eyebrows towards the crown of your head applies a gentle pressure to this area which helps the muscles here to release tension and to relax. Here, too, if lightly warmed, can feel heavenly!

A sandbag or a small weighted cushion or pillow on the belly* can be very relaxing and if warmed, even more so! If thin, one can also be used for comfort and support under the head, neck and upper shoulders.

*Avoid if you have had recent surgery or are pregnant.

Cushioned support for under the body

If you feel pressure points where your body rests onto the surface beneath, especially if it’s the floor, a soft padded mat like a shiatsu futon or a folded quilt can make a huge difference. And for a super luxurious feel, a sheepskin rug is, in my opinion, in a class of its own! (A sheepskin rug under the body and a light, soft, warm blanket or covering is my ultimate comfort for yoga nidrā!)

Props can truly make all the difference for a practice of yoga nidrā! Be as creative as you wish and know that you don’t need professional yoga studio props but can create a soothing, comfortable setting for your practice, from what you likely have at hand.

Taking our time and choosing our props with care and gathering them as we might the ingredients for a delicious meal, is a tremendous act of self-care, as is intentionally creating a setting that enables us to be supremely comfortable for our experience of yoga nidrā.