1. Vyavahārika Sankalpa (Practical / Worldly Resolve)
•These relate to daily life, health, relationships, or career.
•They help to bring balance, stability, and well-being.
Examples:
- “I am healthy and strong.”
- “I complete my work with focus.”
- “I communicate with clarity.”
2. Ādhyātmika Sankalpa (Spiritual Resolve)
•These go deeper, focusing on inner transformation, liberation (moksha), or union with higher consciousness.
•They guide the practitioner towards self-realization and spiritual awakening.
Examples:
- “I realize my true Self.”
- “I live in awareness of the Divine.”
- “I am free from fear and attachment.”
3. Therapeutic Sankalpa (Healing Intention)
•Used in Yoga Nidra therapy, Mudra therapy, or healing practices.
•Helps address emotional wounds, trauma, or physical imbalances.
Examples:
- “I release stress and live in peace.”
- “I am healing with every breath.”
- “I am safe, supported, and whole.”
4. Paropakārika Sankalpa (Altruistic / Service-Oriented Resolve)
•Intention directed not only for the self, but for the well-being of others and the world.
Examples:
- “May my life be of service to others.”
- “I radiate compassion to all beings.”
- “I live in harmony with the Earth.”
5. Mahā-Sankalpa (Highest Soul Resolve)
•The deepest, most universal Sankalpa that transcends personal desires.
•Related to the recognition of Sat-Chit-Ānanda (existence, consciousness, bliss).
Examples:
- “I am pure consciousness.”
- “I am one with the infinite.”
- “I am bliss itself.”
2. POSTURES FOR YOGA NIDRA
In Yoga Nidra, the focus is on relaxation, so the posture should be comfortable and promote stillness. Here are the main postures that can be used during the practice:
1. Savasana (Corpse Pose)
This is the most commonly used posture for Yoga Nidra because it promotes total relaxation of the body.
How to do it:
- Lie flat on your back with your legs slightly apart (about hip-width).
- Arms are resting beside your body, palms facing upward.
- Ensure your head, neck, and spine are aligned.
- Close your eyes and let your body relax completely.
Support: If you feel discomfort in your lower back, place a rolled blanket or bolster under your knees. A small pillow or cushion can be used under the head if needed.
2. Side-Lying (For Pregnancy or Lower Back Issues)
This is an excellent alternative to Savasana, especially for pregnant women or those who find lying on their back uncomfortable.
How to do it:
- Lie on your side, preferably your left (to aid circulation).
- Place a pillow or bolster between your knees for support.
- Rest your head on a pillow or cushion.
- Let your arms rest comfortably in front of you, one on the ground and the other resting on your side.
This posture helps reduce pressure on the back and promotes comfort.
3. Seated (For Those Unable to Lie Down)
Though less common, Yoga Nidra can also be practiced in a seated position if lying down is not possible due to health conditions.
How to do it:
- Sit comfortably in a chair or on the floor with a cushion for support.
- Keep your back straight and shoulders relaxed.
- Your hands can rest on your thighs or in your lap.
- Feet should be grounded, and legs uncrossed for stability.
4. Reclined on a Bolster or Elevated Upper Body
This variation is good for people with respiratory issues or those who feel discomfort lying flat.
How to do it:
- Lie in Savasana with your upper body propped up slightly by a bolster or several pillows under your upper back, shoulders, and head.
- Keep your legs straight and relaxed or place a bolster under the knees.
•This posture provides a gentle lift that can make breathing easier and reduce strain on the lower back.
5. Legs Up the Wall (Viparita Karani)
This is a more restorative posture that can also be used for Yoga Nidra to promote relaxation and circulation.
How to do it:
- Lie on your back with your legs resting up against a wall.
- Your hips should be close to the wall, and your legs extended vertically up the wall.
- Keep your arms at your sides or resting on your belly.
•This posture helps relieve tired legs and calm the nervous system.
6. Chair or Recliner
For those with limited mobility or injuries, using a reclining chair or any supportive chair can be an excellent alternative.
How to do it:
- Sit in a recliner or any comfortable chair that allows you to lean back.
- Keep your back and neck supported, and let your feet rest comfortably on the ground or a footrest.
- Relax your arms on the armrests or in your lap.
Tips for Maintaining Comfort:
•Props: Use blankets, bolsters, pillows, or eye masks to make the posture as comfortable as possible.
•Blanket: The body cools down during Yoga Nidra, so covering yourself with a blanket can help maintain comfort.
•Minimal Movement: Once settled, try to remain as still as possible to allow the mind to fully relax without the distraction of body movements.
While Savasana is the most traditional and widely recommended posture for Yoga Nidra, the key is finding a posture that allows you to fully relax without discomfort.