The first step in yoga nidra involves relaxing the legs and the feet.

Be aware of:

Move your mind from your left ankle up your leg to the knee, becoming aware of:

Now direct your mind and awareness downward, feeling the relaxation and regeneration of each part.

Imagine the flow of prana, or a gentle current, along the leg, upward as you inhale and downward as you exhale.

Repeat a few times.

Move your mind up your thigh, from your knee to your pelvis, and down again.

Be aware of the muscles, bones, ligaments and joints, as you inhale and exhale freely.