To gain the most from the practice of yoga nidra you should carry out the following rules and preparations:
Clothing: remove all tight-Fitting and uncomfortable clothing. It is best to practise in loose, light clothes, the less the better, especially in hot climates. In cold climates you should wear sufficient clothing to remain warm throughout the practice, or cover yourself with a warm blanket.
Insects: if there are any insects such as mosquitoes and flies, then you should either practise under a mosquito net or cover yourself with a light sheet.
Heat: if it is very hot then you can practise under a fan providing it works silently. Do not practise under direct blasts of air. Only use a fan if it is absolutely necessary.
Environment: practise in a quiet, dark, freshly ventilated room. Do not practise under glaring lights, with foul smells, in a room that contains dust-ridden stale air, or where there are many disturbances. No matter how pleasant, it is best not to practise yoga nidra in the open air.
Ornaments’, remove your wristwatch, spectacles, jewellery and all other body ornaments before beginning yoga nidra.
Loosening up exercises: during yoga nidra you will be required to remain in one position without moving for a period of time. This is difficult if your body is stiff. If necessary you can practise a few asanas before starting yoga nidra. We suggest naukasana and surya namaskara.
Adjustment of body: before commencing yoga nidra you should exhaust all need to move your body. It is better to move the body before the practice than during the practice. If you feel skin irritation, then scratch yourself. If your clothing feels uncomfortable, then make some adjustments. Make yourself perfectly comfortable before thinking about starting yoga nidra. .Any time that you spend making these preparations will be more than justified since you will gain more from the subsequent practice of yoga nidra.
Time of practice: you can practise at any time during the day and night, though not immediately after meals; wait for an hour or so. Practise when you feel physically and/or mentally tired. If you suffer from insomnia or disturbed sleep, practise yoga nidra in bed at night.