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.

More recently, I attended a class where the invitation was to make for oneself the cosiest of yoga nidrā nests, to rest the body however felt most comfortable and, if desired and available, to feel free to snuggle up with another human or a furry friend.

To each their own!

And, comfort and cosiness does facilitate yoga nidrā …

And, as a form of yoga, yoga nidrā has the potential to be so much more than a practice of relaxation. Which is why the yoga pose, Śavāsana, is traditional for yoga nidrā and will support the practice, anatomically and from a yogic perspective, in both overt and subtle ways. And can be individualised to meet you where you are.

In another class, not so very long ago, each week the teacher would have us lie in Śavāsana and she would come and place a blanket over us – a lovely caring gesture. Each week I’d begin with my arms relaxed by my side with palms lightly touching my thighs. And each week the teacher would kindly remind me to place my arms outwards, hands away from my body, palms facing upward (as is standard in Śavāsana). Then, each week, as she walked away from me, hidden from view under my blanket, my palms gently flipped face-down and my hands inched their way back to the comfort of my thighs. As the weeks went by, my palms, at some point, of their own accord, gently fell face up, and my arms felt increasingly inclined to spread outward, in traditional Śavāsana form. My body according with what it needed. In its own time.

Restorative practices of yoga, such as yoga nidrā, are about listening to our bodies – for what they need and also for what they would really like. Your body knows what you need. Allow all aspects of your practice to nurture you, including how you place your body and the props and supports that you choose. If comfort is difficult for you to access, be assured that in yoga nidrā this can be worked with. Comfort always.

How a traditional Śavāsana Pose goes:

One lies on one’s back with feet shoulder-distance apart, and arms similarly out from the body. Feet are flopped outward and palms face upward – sometimes referenced as an expression of giving and receiving, this opens the chest area, supporting and easing the breath.

The spine, neck and head are aligned, and while maintaining some spaciousness around the throat, the chin being lower than the forehead stimulates the parasympathetic nervous system which elicits relaxation.

A comfortable folded blanket or small pillow under the neck, head and even the upper shoulders will support the alignment of the spine and soften the meeting of the neck and head with the surface beneath.

And a bolster or other support placed under the knees and, if possible, a rolled blanket or towel under the ankles, will support the alignment of the lower back and spine and encourage deep rest.

Śavāsana can be also personalised to make it accessible for individual needs – something we look at here.

Supported Śavāsana

For many people with back discomfort, simply placing support under the knees and ankles, raising the hands and placing support under the head, neck and upper shoulders can make an enormous difference and enable comfort while lying on one’s back. Additionally, thick soft blankets, a quilt, shiatsu mat, sheepskin rug, or similar under the whole body will further increase comfort to this position.

This position is not suitable for pregnancy from the second trimester

You will need:

• A pillow, cushion or folded blanket for under your head
• Cushions, folded blankets, a bolster or similar for under your knees
• A rolled towel or blanket under your ankles (at ½ knee support height)
• A blanket to cover your body.

Śavāsana with thighs perpendicular to the floor

This position is very calming for the mind and body and easily brings about feelings of relaxation and sleepiness. You may recall lying in this position as a child, and how delicious it felt! It’s great for relaxing the lower back as it reduces pressure in this area and provides valuable support. It also helps to reduce muscle fatigue in the legs and to reduce swelling and discomfort around the ankles and feet.

This position is not suitable for pregnancy from the second trimester

You will need:

• A pillow, cushion or folded blanket for under your head
• A stack of cushions, folded blankets, or a low bed, couch or a chair (with a soft seat or folded blanket on the seat) for under your calves
• A blanket to cover your body

Side-lying pose

This position can be especially calming when we are feeling wired, anxious, overwhelmed or exhausted. The pillow or cushion in front of the torso and the drawing up of the knees induces a sense of safety and protection and, mirroring a position that many of us sleep in, this association and its familiarity can be very nurturing.
Covering the body from the back, and bringing the blanket or cover right over the head, leaving only an opening for the mouth and nose, can be particularly snug and cosy and very soothing. And, adopting this position with a wall against one’s back can be especially supportive for PTSD.

Support between the knees is important for keeping the spine, hips and pelvis in alignment. And thick blankets, a quilt, shiatsu mat, sheepskin rug or similar under the body will ease any pressure on the downward facing hip and shoulder. For optimal comfort and alignment of the head, neck and spine, the height of support under the head needs to be commensurate with the distance from the lower side of the neck to the outer edge of the nearby shoulder.

Lying in this position – on the left side – is recommended for pregnancy from the second trimester onward. Lying on the left side is also recommended for digestive issues and the right side for cardiac conditions.

You will need:

• A pillow, cushion or folded blanket for under your head
• A pillow, cushion or folded blanket for under your upper arm
• A rolled towel, stack of books, yoga block or similar to raise your upper arm and support from your lower arm
• A pillow, cushion or folded blanket for under upper leg
• A bolster, furniture or wall for support at the back of your body
• A blanket to cover your body

Śavāsana with raised upper body

This position relaxes the belly and opens the whole of the chest, both of which invite relaxation. It is also supportive for those with cardiac conditions, or with lung or breathing conditions where lying flat on the back induces coughing. It can also provide ease for digestion. And for some of us, being in a more upright position simply feels more comfortable.
In this position, it’s important that the whole lower back is firmly supported, that the upper back support is such that the chest does not sag inward – and that the neck and head are fully supported. ?And that hands are resting higher than elbows.

This position is suitable for pregnancy.

You will need:

• A stack of folded blankets or large cushions to support your torso and head
• A rolled towel or similar for under your forearms and hands
• Cushions, folded blankets, a bolster or similar for under your knees
• A rolled towel or similar for under your ankles (at ½ knee support height)
• A blanket to cover your body

Seated Yoga Nidra

Yoga nidra can also be practiced in a seated position. This can be ideal if you cannot easily get down onto, or up from, the floor. And it’s also great for when no floor space or supportive props for Śavāsana are available! Feet can be be rested on the floor or raised, and cushioning behind the head will ideally support your head to avoid uncomfortable head movement as your neck muscles relax. (Instructions for setting up a delicious head support will be the subject of a future post!)

This position is suitable for pregnancy.

I’ve worked with people who, due to injuries and pain, have not been able to lie still for longer than ten minutes at a time, including throughout the night. And in an individualised Śavāsana they have been able to experience profoundly deep rest, lying motionless for over 45 minutes. This is the power of yoga nidrā and of individualising Śavāsana for personal needs. If I can support you in creating an individualised position for your practice of yoga nidrā, or if you have any questions, please feel free to reach out.