Yoga Nidra: Guided Deep Relaxation
Yoga nidra: guided deep relaxation lying down, with a body scan and visualization set to soft music. Students practice letting go of tension after exercise, build body awareness and learn a tool for managing stress.
How to play
- Setup (1 min): lying on your back on a mat, legs slightly apart, arms by your sides with palms up and soft music at low volume.
- Settling in (1 min): three deep breaths, then listen to the sounds in the room without moving.
- Intention (1 min): each student silently thinks of a short, positive phrase, for example I am calm.
- Body scan (5 min): the teacher slowly names each body part (fingers, hands, arms, shoulders, face, trunk, legs and feet) and students bring their attention to it without moving.
- Visualization (2 min): imagine a peaceful place, like a beach or a forest, with details of colors, sounds and temperature.
- Gradual wake-up (2 min): repeat the intention, wiggle fingers and toes, stretch, roll onto your side and sit up slowly.
Rules
- Complete silence for the entire activity.
- Don't move around or touch anyone.
- If someone falls asleep, that's fine; wake them gently at the end.
- Get up slowly, rolling to your side first, to avoid dizziness.
Variations
Easier
A 6-minute version scanning only a few areas.
Standard
A 10–12-minute version with a full body scan and guided visualization.
Harder
Free visualization where each student silently creates their own place.
Adaptations
- Limited mobility: seated in a wheelchair or chair with head support, or lying down with help.
- Anxiety or autism: eyes open, a spot next to the wall and a heads-up beforehand about what the activity involves.
- Hearing impairment: a written script with pictures of the body parts to follow with eyes open.
Learning goals
- Reach a state of deep relaxation after exercise.
- Improve body awareness through a guided body scan.
- Learn techniques for managing stress in daily life.
Equipment for a class of 25
- yoga mats: 25
- speaker with relaxing music: 1
Teacher tip
Use a slow, low, unhurried voice with long pauses between body parts. Dim the lights if possible, and avoid this right before a test or a very active class.
PatioLab has "Yoga Nidra: Guided Deep Relaxation" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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