A Yoga Sequence to Prepare for Yoga Nidra

Get the most out of 
yoga nidra with this 
exclusive preparatory practice from 
Sri Dharma Mittra.
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Get the most out of 
yoga nidra with this 
exclusive preparatory practice from 
Sri Dharma Mittra.

Get the most out of yoga nidra with this exclusive preparatory practice from Sri Dharma Mittra.

While yoga nidra technically doesn’t require any warm-up—one of its charms is that anyone can drop into it at any time—preparing the body and mind with a short asana practice, meditation, or pranayama will allow you to settle in more quickly and get straight to the deeply relaxing benefits of psychic sleep.

Step one, says Sri Dharma Mittra, is staying healthy and fit with daily exercise of any kind—Sun Salutations, running, or calisthenics. Then, as you’re ready to try yoga nidra, start with the following postures, breathwork, and meditation to clear the mind and body of any additional tension and stress. Practice within your zone of comfort (meaning just because Dharma can do these poses, doesn’t mean you have to). Take modifications that keep your body safe. When you are done, rest in Savasana (Corpse Pose) for at least 10 minutes. And then transition seamlessly into yoga nidra.

Learn More!
Sign up today for Sri Dharma Mittra’s yoga nidra class (plus eight more transformative workshops) at yogajournal.com/masterclass.

Legendary yogi Sri Dharma Mittra, founded one of the early independent, and longest-running schools of yoga in New York City in 1975. Known as “The Teacher’s Teacher,” and “The Rock of Yoga,” he has taught hundreds of thousands of students over a half century and created more than 300 popular yoga postures and variations. Sri Dharma Mittra is the author of The Master Yoga Chart of 908 PosturesASANAS: 608 Yoga Poses, and the Maha SadhanaDVD series. He continues to disseminate the complete traditional science of yoga through daily classes, workshops worldwide, and his Life of a Yogi Teacher Certification programs at the Dharma Yoga Center.