Yoga Nidra for deep relaxation and restful sleep
Christmas is an exciting time but just thinking of all the ‘must do’s’ can make any mum exhausted. It’s one of the busiest times of the year and it never seem to slow down. It’s important to acknowledge all the demands and be kind and gentle to yourself. I know it’s easier said than done. I’m a mum, working full-time and I understand your struggles. It can be really hard and exhausting during this time of year, so this is why I want to help you find a way to restore and recharge.
Yoga Nidra and Yin Yoga offers you a great way to relax and rejuvenate to keep you calm during the day but also give you a restful night’s sleep. Studies show that these practices can significantly reduce stress and improve overall well-being.
Want to feel more in balanced this holiday season? In this blog you will find some transformative tools to make a difference how you feel this Christmas.
What Is Yoga Nidra?
Yoga Nidra, or “yogic sleep,” is a guided meditation technique that brings the mind and body into a deep state of relaxation. There are numerous benefits of this type of yoga and according to research practicing Yoga Nidra for just 11 minutes daily can significantly lower stress levels, improve sleep quality, and foster a sense of peace. Some studies suggest that one hour of Yoga Nidra can offer rest equivalent to four hours of regular sleep, making it a powerful tool for busy mums especially since we don’t often have heaps of time.
This practice helps activate the parasympathetic nervous system, often referred to as the "rest and digest" system, allowing the body and mind to relax deeply. Regular sessions can even reduce symptoms of anxiety and depression by promoting emotional regulation and reduce negative thought patterns.
Yoga Nidra also influences brain activity by guiding the mind into slower brainwave states, similar to those experienced during deep sleep. This is important as when we sleep it helps us with healing, improve cognitive functioning, and enhance resilience to stress.
By integrating Yoga Nidra into their routine, mums can not only manage the demands of daily life more effectively but also create a calm, centred mindset, especially during high-stress times like the holiday season.
For mums this is a great tool to incorporate as it’s;
Promotes restful sleep.
Reduces stress and anxiety.
Requires no physical effort—just lie down and listen.
Quick Practice Tip: Find a quiet space, lie on your back, and follow a guided Yoga Nidra session (10–20 minutes).
What Is Yin Yoga?
Yin yoga is a slow-paced practice that holds poses for 3–5 minutes, targeting deep connective tissues such as ligaments, fascia, and joints—rather than muscles; It encouraging mindfulness by holing one pose for longer, it transforms you into a meditative state and helps you focusing more inwards. If you are tight in your body, yin yoga is perfect to release the tension. Yin Yoga helps you reduce stress by calming the nervous system and lower cortisol levels, alleviating chronic stress. It helps improved flexibility and circulation by enhancing flexibility and boosts blood flow, which is particularly helpful for mums balancing hectic schedules.
Yin Yoga helps mums.
Stretches tight areas caused by daily activities.
Encourages emotional release and inner calm.
Perfect for evenings to unwind.
Some quick Pose Suggestions:
Butterfly Pose (Baddha Konasana)
Reclined Twist (Supta Matsyendrasana)
Child’s Pose (Balasana)
Why These Practices Are Perfect for Busy Mums
Both Yoga Nidra and Yin Yoga can make a huge difference to you how you feel just by doing 10–15 minutes. The good thing you don’t need any props, and you don’t need to be very flexible to do it. It’s suitable for all levels, including beginners and no prior experience is required. These restorative practices are especially great for mums as it provides physical relaxation, emotional balance, and mental clarity, something we all need a bit extra during the holidays.
Sample Relaxation Routine for Mums
Total Time: 20–30 Minutes
Start with Yin Yoga (10 minutes):
Butterfly Pose (3 minutes)
Reclined Twist (2 minutes per side)
Child’s Pose (3 minutes)
Follow with Yoga Nidra (10–20 minutes):
Lie in Savasana and follow a guided script or audio.
Yin Yoga routine
1. Butterfly Pose (Baddha Konasana) – 3 minutes
Sit on the floor and bring the soles of your feet together.
Let your knees fall open naturally, creating a diamond shape with your legs.
Hinge forward slightly and rest your hands on your feet or legs.
Close your eyes and breathe deeply.
2. Reclined Twist (Supta Matsyendrasana) – 2 minutes per side
Lie on your back and hug your right knee into your chest.
Guide your knee across your body to the left, keeping your shoulders grounded.
Extend your right arm out to the side and gaze softly toward it.
Hold, then switch sides.
3. Child’s Pose (Balasana) – 3 minutes
Kneel and sit back on your heels.
Stretch your arms forward on the mat and let your forehead rest.
Breathe deeply, focusing on releasing tension in your back and shoulders.
4. Legs-Up-The-Wall Pose (Viparita Karani) – 5 minutes
Sit sideways against a wall, then swing your legs up as you lie back.
Rest your arms at your sides and let your body completely relax.
Yoga Nidra Script for Busy Mums (10-Minute Session)
Preparation:
Find a quiet space where you won’t be disturbed.
Lie down on your back in Savasana (corpse pose), arms relaxed at your sides, palms facing up.
Close your eyes and take a deep breath.
1. Settle the Body (1 minute)
“Take a moment to get comfortable. Adjust your body so it feels fully supported by the ground beneath you. Let your legs relax, your arms soften, and your head feel heavy. Take a deep breath in…and a slow breath out. Let your body completely relax into stillness.”
2. Set Your Intention (Sankalpa) (1 minute)
“In your mind, repeat a positive intention or affirmation. It could be something like, ‘I am calm and at peace,’ or ‘I deserve this time for myself.’ Let your intention sink deeply into your mind.”
3. Body Scan Relaxation (4 minutes)
“Bring your attention to your right hand. Feel each finger: thumb, index, middle, ring, and pinky. Now feel the entire hand. Let it soften and relax.
Move to your right arm. Feel your forearm, elbow, upper arm, and shoulder. Let it completely relax.
Shift your awareness to your left hand. Feel each finger, the palm, and the back of your hand. Now the forearm, elbow, upper arm, and shoulder. Allow all tension to melt away.
Bring your awareness to your feet. Feel each toe on your right foot, then the sole and the top of the foot. Move to your ankle, shin, calf, knee, and thigh. Relax your entire right leg.
Now shift to your left foot. Feel each toe, the sole, the top of the foot, ankle, shin, calf, knee, and thigh. Let your left leg completely relax.
Finally, bring your attention to your back. Feel your lower back, middle back, upper back, and shoulders sink into the floor. Move to your neck, jaw, and face. Let your forehead and eyes soften. Your entire body is now relaxed and still.”
4. Awareness of Breath (2 minutes)
“Focus on your natural breath. Feel it entering your nostrils, cool as it flows in…and warm as it flows out. No need to change anything—just observe. With each exhale, feel your body becoming heavier, sinking deeper into relaxation.”
5. Visual Journey (1 minute)
“Now, imagine a place where you feel completely at ease. It could be a beach, a forest, or a cozy room. Picture yourself there, surrounded by calmness and warmth. Feel the peace of this moment.”
6. Return and Awaken (1 minute)
“Bring your awareness back to your body. Feel the ground beneath you. Wiggle your fingers and toes gently. Take a deep breath in…and a slow breath out. When you’re ready, slowly open your eyes, bringing with you a sense of calm and relaxation.”
Tips for Making It a Habit
Set a Routine: Practice Yoga Nidra before bed or Yin Yoga after putting the kids to sleep.
Involve the Family: Teach your kids a short relaxing pose or make it a quiet bonding time. Explain why this is important for you and its benefits.
Set clear intentions: use a journal and set clear intentions why you want to practice e.g. reduce stress or improve your sleep
Accountability: Join our yoga community for encouragement and sharing your progress
Stay flexible: If you miss a session, don’t stress, adjust and work around your schedule. Practice based on how you feel.
Design a comfortable space: a dedicated area helps you to practice free from distractions. Add in nice lighting and use props.
Combine with existing routines: Add in yoga nidra before bedtime to enhance your relaxation and sleep quality. Add in Yin yoga to slow down before bedtime.
It’s important for us to prioritise self-care and wellbeing during busy times such as Christmas and the holiday season. By adding in some ‘me time’ in your schedule every day even if you only have 10mins it can make a huge difference to your wellbeing. Yin Yoga and Yoga Nidra can help you transform your health and the way you relax so you can feel calmer, rested and recharge. They help you manage the unique challenges we all juggle as busy mums, offering a pathway to inner peace and balance during demanding times.
Take 10 Minutes for Yourself—Start Your Relaxation Journey Today!
