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.