Yoga Nidra Artwork
Season 1 - Episode 10

Pranamaya Kosha

30 min - Practice


Kristin guides us in a Yoga Nidra practice designed to foster a sweeter connection with the Pranic body or Pranamaya Kosha. You will feel luminous.
What You'll Need: No props needed

About This Video

Dec 21, 2019
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This yoga nidra practice will help us develop or foster a sweeter connection or relationship to our pranic body or the pranamaya kosha. So let's come down onto our backs and do whatever you need to to make yourself comfortable. So that could mean something flat and cushiony like a blanket under your head or a rolled up blanket or pillow under your knees. Just want to make sure that you feel both comfortable and warm so you're less distracted by your body. Make your time to adjust, can allow the legs to move a little wider than hip distance, like soft as they fall into an open place.

Just the buttock flesh so it feels like it's of support in the back of the pelvis and two shoulder blades ever so slightly underneath you and the arms a bit away from the body, the palms face up. And soften your hands so your fingers just gently curl in, closing the eyes, and soften the cheeks or jaw so much that the lips might even part, tongue falling away from the roof of the mouth into the floor of the mouth behind the lower teeth. As you just scan the body, notice the parts of you that are in connection to the padding or earth below, the unique placement of your heels, back of the leg or seat, the parts of the spine you feel in connection, a part of the shoulder, back of the arm or hand, back of the head. Imagine all of these points, almost like little drains that you could just pour out any last bit of efforting, holding, resisting in your body, absorbed by the earth itself. Feel your sankalpa, the whisper of the heart, that heartfelt desire, that reflection of your true nature, silently begin to repeat your sankalpa three times.

Now feel a sense of gratitude, gratitude as if it has already taken hold, already manifest in your life, what would that feel like as you relax your breath, no efforting, no special technique, just be aware of the very subtle movement of the breath that remains at the belly, this gentle little rise and fall of your belly as you breathe. Silently come back from 10 with every breath, the next exhale just silently feel 10, the next time the belly falls 9, the next time 8, on and on until you get back to one, each time letting go a little bit more, like you're peeling away another layer of holding. If you get lost, just start again, and if you finish early, just start again. Now relax your breath, no matter what number you've gotten to and just let it go. Notice as you relax a bit deeper, you might not feel the breath moving down into the belly but maybe just a small movement of the breath that remains at the chest, a tiny little movement of breath that resides in the chest.

The chest soft and clear, once the breath grows more shallow, maybe it's hardly noticeable, you might only experience the breath moving from the tip of the nose to the bridge of the nose, through the walls of the nostrils. You might even recall or remember that you are not the breather, that you are being breathed. Gently bring your awareness to the space between the eyebrows and visualize, feel a point of light in between the eyebrows, see or feel a point of light in the throat, point of light right shoulder, right elbow, right wrist, point of light, right thumb, second finger, third finger, fourth finger, fifth finger, point of light in the right wrist, right elbow, right shoulder, throat, left shoulder, left elbow, left wrist, point of light in the left thumb, second finger, third finger, fourth finger, fifth finger, left wrist, fourth finger, third finger, left elbow, left shoulder, throat, heart center, navel, pubic bone, left shoulder, point of light in the right hip, right knee, right ankle, right big toe, second toe, second toe, third toe, fourth toe, fifth toe, right ankle, right knee, right hip, fifth toe, fifth toe, fifth toe, right hip, pubic bone, left hip, left knee, left ankle, left big toe, second toe, third toe, fourth toe, fifth toe, point of light in the left ankle, left knee, left hip, pubic bone, navel, heart center, throat, left hip, left hip, left hip, left hip, point of light in between the eyebrows, see or feel point of light in between the eyebrows. Feel or experience all of these points of light like a constellation of stars, a vast open sky. The very subtle movement of the breath that remains in the nostrils, no effort.

Begin to find a mental alternate nostril breath, just become aware as you next inhale the breath moving in through the left nostril, you happen to exhale, exhale through the right nostril, you happen to inhale through the right, you happen to exhale through the left, quite subtle, in through the left, out through the right, in through the right, out through the left. We'll begin counting back on the breath from 54, so it might go a little like this, inhale right 53, exhale left 53, inhale left 52, exhale right 52, please continue just observing mental alternate nostril breath, if you get lost just start again, if you finish early just start again. Enjoy. Thank you very much. Thank you.

Thank you. Thank you. Relax the technique, the counting and the mental alternate nostril breath. Just let it go. Bring your awareness into the very center of your chest.

Deep back behind the breastbone, snuggled between the lungs. In the four-chambered mansion of your own heart. Observe a glow. An almond-shaped flame resting there. And just like the filament inside a light bulb can be quite small, its light could fill an entire room.

This light begins to grow in all directions. Feeling your body even into a field around the body. This light radiates out into this luminous rose gold egg shape that surrounds you. Rest in that light. Now hear your sankopa, whisper of your heart.

Silently repeat your sankopa three times. Feel a sense of gratitude as if it has already taken hold. What would that feel like in your body? Thank you. Thank you. Bring your awareness back into your form.

Without opening the eyes, just clearly see yourself resting here in the room around you. Begin to deepen the breath. Feeling the breath grow deeply, moving down through the arms and legs, animating the fingers and the toes. And then slide your tongue across your teeth, turn your head a little bit side to side, just gently waking. With no rush, when you're ready, bending your knees, taking your feet on the floor or your pillow.

Rolling over to the right side in a fetal position. Take a moment of gratitude for these practices, your body, your sweet attention and your own experience. Keeping your eyes closed, you can press your hand down into the earth and just lazily bring yourself back up to sit. Place one hand over the other hand over the heart center and bow your head towards your heart. Then you can hold on to anything you found in the practice.

And as you begin to flutter your eyes open, even as you begin to move back into your day. Namaste.


Kate M
3 people like this.
A deeply restorative practice. (30 minutes flows by like 5!!) Happy Solstice, dear Kristin! Thank you for leading us to this deep place of rest... xo k8
Jenny S
2 people like this.
This practice must bring us to a higher plane of connection...just as with Kate (with whom my practice overlapped by mere minutes) when the bowl sounded it seemed as if barely any time had elapsed and yet I felt deeply restored. I also was thinking this was such a lovely practice for the Solstice today. Kate, when I read your words it was like “whoa” lol. This really is juicy stuff! ✨🎄✨
Kristin Leal
Happy Solstice Jenny & Kate ! What a beautiful way to spend the day:) I'm so happy that you both are here and are enjoying these offerings!
Debra D
1 person likes this.
I too was surprised how time was transformed in this practice. Thank you for this Kristin. It’s late at night and I hoped that I would not fall asleep while doing this but the meditative nadi shodhana was very anchoring and present. I have been averse to yoga nidra in the past because for some reason it made me terribly anxious rather than relaxed, but these practices with you have been calming. And I appreciate your dulcet voice 💕🌺
Kristin Leal
1 person likes this.
Oh that's wonderful to hear the practices are of use for you Debra ! Thank you so much for practicing with me:)
Olga C
2 people like this.
Dear Kristin, thank you for this wonderful practice - I'm a beginner and was confronted with some physical challenges like noticing one  congested side of my nose (not having a cold/allergy) that made alternating breathing impossible and restless itching coming up here and there as I was trying to lie still.... what would be your advise ?
Kristin Leal
1 person likes this.
Hi Olga! Have you tried padadrsasana? I have a video on the technique I believe in the Body Poetry series but it's where you criss cross your arms placing your hands under your armpits. There are small clusters of autonomic nerves that will stimulate the nostrils to open and balance their air flow which will accomplish the same energetic balancing as nadi shodhana and might help quiet the nervous system. Please give it a shot and let me know how it goes:)
Rosanna S
Wow, what a profound practice! I did you gentle asana practice before this. At the point where we were visualizing the filament of light in our chest, I had this amazing expansion of energy and joy. I almost fell asleep several times, and I think your words really resonated because you helped me to deeply relax. Thank you!
Kristin Leal
Oh that's so beautiful! Thank you so much for practicing and sharing with me:)
Marina L
Thank you Kristin! I've been exhausted today from too much physical exertion and not enough sleep. This was very rejuvenating. You are a gift.
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