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7 – 10 Minutes Yoga Nidra Script

Take note to speak in a boring, monotonous and draggy tone and keep telling your subject to relax and breathe. To have a more relaxing environment, feel free to play soft music of sounds of nature in the background.

To prepare:

  • -Lie down in Shavasana, keep feet at 1 foot apart and drop it freely to the floor.
  • -Hands long by the side of the body but 40˚ away from the body with palms facing up and fingers in jnana mudra (tip of thumb and second finger together)
  • -Keep the eyes closed
  • -Maintain yoga breathe at all times.
  • -Slightly lift the right feet 2 inches above the floor and flex the foot to feel the tension in the leg.lower down.
  • -Now lift the left leg and flex.slowly lower it down.
  • -Lift the right hand 2 inches above the floor and clench the fist to feel the tension in the arm.lower down.
  • -Then lift the left hand and clench. lower it down
  • -Raise the head and chest slightly above the floor and feel the tension in the neck. lower it down
  • -Keep inhaling and exhaling

To start:

Relax your toes. InhaleExhale.Inhale.Exhale.

Bring awareness to your heels. Breathe in. and out. to relax.

Focus on your breathas you continue to relax your calves.RelaxRelaxRelax.

Now relax your shins. InhaleExhale.Inhale. Exhale.

Continue to release all the tension in your knees.Focus on your breathJust inhale. and exhale

Relax your butt/gluts. Breathe in deeplyAnd slowly exhale.

Go on to relax your pelvic area. Draw the breathe in.focus on your breathand exhale.Relax.Relax. Relax.

Bring awareness to your abdominals. InhaleExhale. Inhale. Exhale.

Feel the wave of relaxation to your lower back as you inhaleand exhale.Relax.Relax.Relax.

As you inhale your chest rises.and exhaleto let it fallBreatheBreathe.And breathe.Inhaleto bring all the fresh air into your lungs. And exhaleto release all the stale air.

Draw your breathe into your upper backand continue to release all the tension in your shoulders.Relax.RelaxRelax.

Relax your upper arms. Elbowforearm. your wrists. and every finger in turn.Inhale.Exhale

Continue to relax your neck.chinlips.nose.eyes.eye browsforehead. and scalpBreathe. And relax

Finally. relax your earsand cheeks.InhaleExhaleInhale.Exhale

NOTE: Let your subject continue to relax for about 1 minute with you reciting the words Relax.Relax.Relax. or Inhale. Exhale. in between that 1 minute.

To end:

Bring the feet together and raise the arms over your head to stretch.stretch.stretch

Lower down the arms long by the side of the body. Keep the eyes closedInhale.Exhale. Inhale.Exhale.

Bend the left knee in and drop the body to the right.Keep the eyes closed and just breathe

When you are ready.push yourself up to sit in sukhasana. Breathe in and out and relax before your open your eyes