Thank you. Hey everyone. My name is Erin Weimer. Thanks so much for joining me here on Yoga Download. I am here out in nature. So to offer you a yoga ninja class.

If you've never done yoga niger before, it's simply a meditation done lying down on your back.

You don't have to do anything, but just lay back, relax, and listen.

So take the next minute or two to come onto your back if you

have a blanket have that under your head. If you're in a room where maybe you're

feeling chilly or cold you can cover yourself with a blanket put on socks.

Oftentimes in a Indra class will put a bolster or rolled up blanket underneath the knees.

And if you're in a light filled room, you might consider placing something on your eyes.

And just take this time to make any and all adjustments so it feels like you can lay back and

become effortless.

You can shimmy the shoulder blades together to create a shelf for your heart.

Maybe a gentle scoop of the tail to lengthen the low back.

Feel free to wag the feet in and out a few times until you can just allow the feet to flop

apart.

Ever so slightly, feel the chin draw in just to lengthen the back of the neck.

No adjustment is too small here

when preparing for Yoga Nidra. If you feel that you might

need to adjust your clothes or your hair or your props in any way, just take your time

to make sure that you are supremely comfortable.

When it feels right, you can allow the eyes to close.

And typically in Yoga Nidra, the arms are next to us, palms face up,

but if something feels more natural for you, please do that.

...