The benefits of Yoga Nidra during pregnancy (and a FREE yoga Nidra script!)
Yoga Nidra during pregnancy is a deeply restorative practice that helps connect you to intuition and your growing baby.
Pregnancy can be a beautiful and sacred experience. But it can also bring its fair share of physical and emotional challenges. You may feel joy and anticipation, and at times, a touch of anxiety and exhaustion as well.
Towards the end of each of my pregnancies, Yoga Nidra was one of the few types of yoga that I still enjoyed practicing. As my body became increasingly large and uncomfortable, the deep relaxation that Yoga Nidra offers was a welcome relief.
Essentially Yoga Nidra is a style of guided meditation that can be a powerful tool during pregnancy to relieve anxiety and restore your energy. Let’s talk about the benefits of this practice (and then scroll to the bottom of this post for a guided Yoga Nidra practice and script you can use in your pregnancy yoga classes).
FREE Resources for you.
Download my free Pregnancy Yoga guide here – learn how to practice yoga safely whilst pregnant.
What is Yoga Nidra?
Yoga Nidra is also known as “yogic sleep.” It is a guided form of meditation that induces a state of deep relaxation while you remain conscious and aware. Unlike traditional sleep, where the mind is inactive, Yoga Nidra guides you into a state of deep relaxation where the mind is awake and receptive. It involves lying down in a comfortable position while you’re led through a series of instructions and visualisations.
The practice typically includes body awareness, breath awareness, guided imagery, and a journey through different layers of consciousness. The aim of Yoga Nidra during pregnancy is to achieve a state of relaxation, release stress, rejuvenate the body, calm the mind, and explore the depths of your inner self. It is a powerful technique for self-transformation, promoting overall well-being and a deeper connection to oneself.
Benefits of Yoga Nidra during pregnancy
Reduce stress and anxiety – Yoga Nidra helps to alleviate stress and anxiety, providing a calming effect on the mind and body.
Deep relaxation – The practice induces a state of deep relaxation, allowing your pregnant body to experience restorative rest and rejuvenation.
Bonding and connection – Yoga Nidra can enhance your connection with your baby, fostering a deep sense of awareness during pregnancy.
Improved sleep quality – By promoting relaxation and reducing physical discomfort, Yoga Nidra can help improve your sleep and overall energy levels.
Relieve aches and pains: Yoga Nidra can alleviate common pregnancy discomforts such as back pain, fatigue, and swollen limbs, providing relief and promoting overall well-being.
What position should you practice Yoga Nidra during pregnancy?
During pregnancy, it is important to choose a comfortable position to practise Yoga Nidra. The most recommended position is lying on your left side. This position helps improve blood circulation to the uterus and placenta while reducing pressure on major blood vessels.
Place a pillow or bolster under your head for support and another pillow between your knees to align your pelvis and provide additional comfort. If lying on your left side feels uncomfortable or if you experience any discomfort or pain, you can also try lying on your right side. Find a position that allows you to relax and fully surrender to the practice while keeping your body well-supported. Remember to listen to your body and make adjustments as throughout the practice.
When should you not do Yoga Nidra?
There are very few circumstances where you shouldn’t practice Yoga Nidra. Generally you shouldn’t practice Yoga Nidra right after you eat, as this may feel uncomfortable in your belly and increase your chances of falling asleep.
How to practise Yoga Nidra during pregnancy.
- Firstly, find a quiet and comfortable space where you can lie down undisturbed.
- Choose a position that feels good for your body.
- Prioritise deep relaxation and let go of any expectations or goals.
- Follow a guided Yoga Nidra session specifically designed for pregnancy, as it will cater to the unique needs and stages of this transformative journey.
- Stay connected to your breath and allow yourself to fully surrender to the practice, embracing the present moment with acceptance and gratitude. Remember, the intention is to nurture and nourish yourself and your growing baby, so honour your body and embrace the healing power of Yoga Nidra during this time.
Guided Yoga Nidra Practice during pregnancy
Free Yoga Nidra script for pregnancy
This meditation practice is called Yoga Nidra. If you’re in the early stages of pregnancy you can lay on your back with the knees slightly bent and supported. Or if you are 5 months or later, find yourself a comfortable position on your left side, using any props you need to support your body. Make sure that you are warm enough and that your position is one that will be comfortable in for the whole practice.
Ideally you would remain still during Yoga Nidra so that both your body and brain have a chance to completely relax, but if you become uncomfortable, listen to your body and move into a more comfortable one.
Let your body sink into the floor. Feel grounded and heavy where you rest. Allow your eyes to become heavy and gently close and keep them closed for the entire practice.
The practice of yoga nidra is a practice of yogic sleep. I will guide you to a state of consciousness between wakefulness and sleeping. You may feel like you are falling asleep but try to remain awake by listening to my voice.
I will ask you to move your awareness to various parts of your body. Allow your mind to shift effortlessly to each part of the body as I name it.
If your mind starts to wander just come back to the sound of my voice.
Become aware of any sounds that you can hear around you. Notice and label briefly what you can hear without getting involved in thoughts about it. Notice first the sounds close by you, my voice, your breath. And those that are further away. Perhaps a door slamming somewhere. The sound of voices outside.
Become aware of your breath. Notice where you feel the air enter and exit at the tip of your nose. Feel the lungs rise and fall with each breath. Allow each exhale to take you further and further into relaxation. Allow each breath to become longer and slower. Take a long slow inhalation, followed by a long slow exhalation. Take another long slow inhalation, and this time make the exhalation even slower.
Keep the breathing long and slow throughout our practice today.
I’d like you to set an intention/ sankalpa/ positive affirmation that you will focus on during your practice today. Choose an affirmation in positive tense and repeat it to yourself three times.
For example. My body was designed to carry and birth this baby with ease. My body was designed to carry and birth this baby with ease. My body was designed to carry and birth this baby with ease.
We will now begin an awareness journey of the whole body. You will shift your awareness to different parts of your body as I name them. You might even repeat the name in your head as you feel into that body part. Keep your body still throughout this journey. We begin on the right side.
Right hand thumb … 2nd finger … 3rd finger … 4th finger … 5th finger … palm of the right hand … back of the right hand …the whole right hand…
The right wrist … right forearm … elbow … upper arm … shoulder … right armpit … the whole right arm
Right side of the waist … right hip …the whole right side of the torso…
The right thigh … right knee … right calf … right ankle … right heel …the whole right leg sole of the right foot … top of the foot … right big toe … 2nd toe … 3rd toe … 4th toe … 5th toe. The whole right foot.
Left hand thumb … 2nd finger … 3rd finger … 4th finger … 5th finger … palm of the left hand … back of the left hand hand … the whole left hand.
The left wrist… left forearm … elbow … upper arm … shoulder … left armpit … the whole left arm.
The left side of the waist … left hip … the whole left side of the torso…
The left thigh … left knee … left calf … left ankle … left heel … sole of**the left foot … top of the left foot … left big toe … 2nd toe … 3rd toe … 4th toe … 5th toe. The whole left foot…
Now focus the attention on the back of the body … right heel … left heel … right calf … left calf … right thigh … left thigh … right buttock … left buttock … lower back … middle back … upper back … the entire spine … right shoulder blade … left shoulder blade … back of the neck … back of the head. The entire back of the body.
Top of the head … forehead … right temple … left temple … right ear … left ear … right eyebrow … left eyebrow … middle of the eyebrows … right eye … left eye … right nostril … left nostril … right cheek … left cheek … upper lip … lower lip … both lips together … chin … jaw … the whole face together…
tTe throat … right collarbone … left collarbone … right side of the chest …left side of the chest … upper part of your belly … your belly button … the lower belly …
Take your awareness inside now to your baby as we scan through their body. Start by imaging your baby floating peacefully within your belly. Every part of their body is relaxed as they know nothing of tension or stress. Imagine each tiny body part as we bring our awareness to it. Repeat the name of the part in your head as you focus on your baby.
We begin on the right side.
Right hand thumb … 2nd finger … 3rd finger … 4th finger … 5th finger … palm of the right hand … back of the right hand …the whole right hand…
The right wrist … right forearm … elbow … upper arm … shoulder … right armpit … the whole right arm.
The right side of the waist … right hip …the whole right side of the torso…
The right thigh … right knee … right calf … right ankle … right heel …the whole right leg sole of the right foot … top of the foot … right big toe … 2nd toe … 3rd toe … 4th toe … 5th toe. The whole right foot.
Left hand thumb … 2nd finger … 3rd finger … 4th finger … 5th finger … palm of the left hand … back of the left hand hand … the whole left hand
The left wrist… left forearm … elbow … upper arm … shoulder … left armpit … the whole left arm.
The left side of the waist … left hip … the whole left side of the torso…
The left thigh … left knee … left calf … left ankle … left heel … sole of the left foot … top of the left foot … left big toe … 2nd toe … 3rd toe … 4th toe … 5th toe. The whole left foot…
Now focus the attention on the back of the body … right heel … left heel … right calf … left calf … right thigh … left thigh … right buttock … left buttock … lower back … middle back … upper back … the entire spine … right shoulder blade … left shoulder blade … back of the neck … back of the head. The entire back of the body.
Top of the head … forehead … right temple … left temple … right ear … left ear … right eyebrow … left eyebrow … middle of the eyebrows … right eye … left eye … right nostril … left nostril … right cheek … left cheek … upper lip … lower lip … both lips together … chin … jaw … the whole face together…
The throat … right collarbone … left collarbone … right side of the chest …left side of the chest … upper part of the belly …the lower belly …… their belly button and their connection to your body via their umbilical cord.
Now imagine their whole right leg … whole left leg … whole right arm … whole left arm … the whole face … the whole head … the whole torso … the whole body of your baby … the whole body … the whole body.
Take your awareness back out to your own body now. Be aware of your whole right leg … whole left leg … whole right arm … whole left arm … the whole face … The whole head … the whole torso … the whole body … the whole body … the whole body.
Repeat your intention again to yourself three times.
My body was designed to carry and birth this baby with ease. My body was designed to carry and birth this baby with ease. My body was designed to carry and birth this baby with ease.
PAUSE (could 20 minutes or longer)
Come back to the feeling of your breath flowing in and out of your nose. Notice the slow rise and fall of your chest. Start to deepen each inhalation and as you breathe in notice that your body starts to feel lighter and lighter. It feels as if each new breathe floods the body with fresh energy.
Start to become aware of the sensations in other parts of your body now. Notice the clothes resting gently against your skin. Become aware of all parts of your body that are touching the floor; the back of your heels, thighs, buttocks, shoulder blades, arms, hands and head.
Keep your eyes closed but start to visualise your surroundings. Picture the objects and furniture that are around you in as much detail as you are able to.
When you feel ready to move start by slowly wriggling your fingers and toes. There is no hurry so take your time. When you are ready to return, open your eyes and roll to one side if you are not already there.
Take a few breaths here before using your hands to press yourself up from the floor. Find a comfortable seat and give yourself a few moments here.
Where to now?
- Practise this Yoga Nidra during Pregnancy.
- Practice more pregnancy yoga with me in my Online Yoga Circle community.
- Learn more about pregnancy yoga in my Online Pregnancy Yoga Teacher Training.