Meaning, Benefits, Videos and Tips • Yoga Basics


Whether you seek solace from stress, deep restorative sleep, or a connection with your innermost self, the path of yoga nidra is an odyssey worth embarking upon. Its are vast and profound, offering a sanctuary for the mind, body, and soul. By practicing yoga nidra, we allow ourselves to enter a state of deep relaxation, where we can release tension and let go of the worries that weigh us down. This practice not only rejuvenates our physical body but also rejuvenates our spirit, allowing us to tap into our inner wisdom and find a sense of peace that transcends the chaos of the outside world.

What is yoga nidra?

Yoga nidra, or yogic sleep, is a deep relaxation technique that takes the practitioner into a state of conscious sleep where the body is completely relaxed, yet the mind remains awake and alert. The practitioner is led through a sequence of verbal instructions incorporating a series of breath, body, and awareness techniques. Unlike meditation, which requires focusing on a single point, yoga nidra facilitates deep relaxation by withdrawing the senses internally.

A yoga nidra session can range from 15 minutes to over an hour in duration. The practice guides individuals between wakefulness and dreaming, a threshold where the subconscious mind is most receptive. This makes deep-seated transformative work possible at mental, emotional, and even physical levels.

History of yoga nidra

Ancient Hindu epics like the Upanishads and Mahabharata mention a state called “yoganidra” associated with Lord Vishnu’s deep meditative sleep between the cycles of the universe. In medieval times, yoganidra became linked to meditation in Shaiva and Buddhist tantras. The modern practice of yoga nidra took shape through Western relaxation techniques in the 19th and 20th centuries.

Dennis Boyes introduced the concept of yoga nidra with his book “The Yoga of Waking Sleep” in 1973, focusing on relaxation techniques involving attention to different body parts. Swami Satyananda Saraswati further developed yoga nidra in the mid-20th century by integrating guided meditation and relaxation methods.

Swami Rama brought his own form of yogic sleep with exercises like shavayatra and shithali karana, aiming to induce deep relaxation through focused attention on various points in the body. Richard Miller pioneered using yoga nidra as therapy for soldiers experiencing pain and post-traumatic stress disorder.

Over time, different variations and interpretations of yoga nidra have emerged, including Satyananda’s multi-stage technique involving internalization, resolve, breath awareness, creative visualization, among other stages. Despite its modern adaptations, the core essence of yoga nidra remains a practice focusing on deep relaxation while maintaining inner awareness.

Yoga nidra vs. meditation

While yoga nidra and meditation share similarities, they are distinct practices with unique characteristics. Traditional meditation involves focusing the mind, often on a single point, to cultivate mindfulness and peacefulness. It requires a certain degree of control over thoughts and conscious effort to remain in the present.

On the other hand, yogic sleep is a guided practice leading to a state between wakefulness and sleep, called the hypnagogic state. It encourages practitioners to maintain breath and body awareness as they relax deeply without concentrating or controlling their thoughts. This practice is often likened to a prolonged Savasana (the final resting pose in a yoga sequence) but with a deeper level of consciousness.

One key difference between them is their approach to the subconscious mind. In traditional meditation, the goal is often to quiet the mind, while in yoga nidra, the practitioner is guided to interact with and explore the subconscious. This makes yoga nidra particularly effective in addressing deep-rooted beliefs and patterns, which can lead to significant personal transformation.

The Benefits of yoga nidra

Yoga nidra offers an array of health benefits to the body, mind, and heart. It is a powerful technique that helps to calm the nervous system, promoting deep relaxation and rejuvenation. Here are the main benefits of practicing yoga nidra:

Stress Reduction: Yoga Nidra helps suppress the ‘fight or flight’ response by calming the sympathetic nervous system, which can reduce heart rate and breathing rate. This shift fosters a relaxation response, aiding in stress alleviation. Through deep relaxation and guided meditation, yoga nidra allows the body and mind to release tension and anxiety, promoting a sense of calm and inner peace.

Improved Sleep Quality: Yoga Nidra assists you in falling asleep faster and reaching deeper levels of sleep. It helps to calm the mind, reduce racing thoughts and release physical tension—creating the ideal conditions for a restful night’s sleep.

Enhanced Mental Clarity and Focus: Regular practice of yoga nidra can improve concentration and enhance mental clarity. By allowing the mind to enter a state of deep relaxation, it becomes easier to let go of distractions and negative thought patterns. This enables individuals to focus better on tasks, enhance creativity, and improve decision-making abilities.

Yoga Nidra practiceYoga Nidra practiceHealing and Self-Discovery: Yoga Nidra provides a safe space for individuals to explore and process their emotions, negative thought patterns, and deep-seated traumas. By bringing awareness to the body, heart and mind, one can identify and release emotional blockages, leading to healing and personal growth. By entering a state of deep relaxation, the practice allows practitioners to access their subconscious mind and release any pent-up tension or emotional baggage. This practice encourages self-reflection and introspection, allowing individuals to gain insights into their thoughts, behaviors, and beliefs.

Boosting the Immune System: Stress has a detrimental effect on the immune system, weakening its ability to protect the body from illnesses and diseases. Yoga nidra, with its ability to induce deep relaxation and reduce stress, can help boost the immune system. When the body is in a state of deep relaxation, it releases stress hormones, such as cortisol, and activates the parasympathetic nervous system, which is responsible for healing and restoration. This enables the body to repair and rejuvenate itself, enhancing the immune system’s function and promoting overall well-being.

Reduction of Chronic Pain: Through deep relaxation, your body experiences increased levels of endorphins and oxytocin—hormones known for their pain-relieving effects. By calming the nervous system and reducing stress levels, yoga nidra promotes a sense of relaxation and ease in the body, allowing practitioners to find relief from physical discomfort and tension. This practice also encourages a heightened sense of body awareness, helping individuals to better understand and connect with their bodies, leading to improved pain management.

Regulate high blood pressure: When the body is in a state of relaxation, the production of stress hormones decreases, leading to a reduction in blood pressure levels. This is particularly beneficial for individuals who suffer from hypertension or are at risk of heart disease. Regular practice of yoga nidra can help maintain healthy blood pressure levels and promote overall cardiovascular health.

Improvement of Memory and Concentration: The practice of yoga nidra involves focusing the mind on specific sensations, breath, or visualizations, which cultivate concentration and train the mind to stay present. By inducing alpha and theta brain waves associated with deep relaxation states, this practice can enhance memory retention and concentration capabilities. Consequently, individuals experience improved mental clarity, increased focus, and enhanced cognitive function.

Connection with Inner Wisdom and Self-Discovery: As a tool for self-discovery, yoga nidra helps individuals connect with their inner wisdom and intuition. By quieting the mind and entering a state of deep relaxation, one can tap into their innate wisdom and access answers to questions or dilemmas they may be facing. This practice enhances self-awareness and helps individuals make better decisions aligned with their true desires and values.

Expansion of Consciousness: As the mind becomes calm and still, yogis can experience different levels of awareness, consciousness, and spiritual states. Yoga nidra allows practitioners to transcend their limited sense of self and connect with a higher state of consciousness. This expanded awareness can bring profound insights, clarity, guidance, wisdom, and a sense of interconnectedness with the divine.

Preparing for a yoga nidra session

To set up for a yoga nidra session, there are a few key steps to follow in order to create a relaxed and peaceful environment.

  1. Find a quiet and comfortable space where you won’t be disturbed. It’s helpful to dim the lights or use soft, soothing lighting to create a calming atmosphere.
  2. Use a comfortable yoga mat or a soft blanket to lie down on. You may also want to use a pillow or bolster to support your head, neck, and knees for added comfort.
  3. Make sure you are wearing loose and comfortable clothing that allows for easy movement and relaxation. It’s important to feel unrestricted during your practice.
  4. Before beginning your session, it’s beneficial to set an intention or a sankalpa. This is a positive and personal statement that you repeat silently to yourself, aligning your practice with your deeper goals and desires.
  5. Begin with some gentle stretching and simple yoga postures to help release any built-up tension in your body. This will allow you to fully relax during the practice.
  6. Have a blanket nearby to cover yourself if you tend to get cold during relaxation. Maintaining a comfortable body temperature is crucial for a successful session.
  7. If you prefer, you can also use an eye pillow or a folded towel to cover your eyes and block out any external light. This can further enhance your relaxation and help you dive into a deeper state of awareness.
  8. It’s important to ensure that all distractions are minimized before starting your practice. This includes turning off your phone or any other electronic devices that may interrupt your session.
  9. Take a few moments to center yourself and become present. Close your eyes and take a few deep breaths, allowing yourself to let go of any thoughts or distractions.

What to do post-session

After a yoga nidra session, gently transition back to a state of wakefulness by taking your time to come back to your surroundings. It is important to give yourself a few moments of stillness to fully absorb the benefits of the practice before jumping back into your daily routine. Here are some tips on what to do post-session:

  • Slowly open your eyes: Instead of abruptly opening your eyes, allow them to adjust gradually to the light. This will help you maintain a sense of calmness and ease as you come back to the present moment.
  • Bring awareness back to your body: Gently wiggle your fingers and toes to reconnect with your physical body. This simple movement helps to awaken your senses and brings you back into the present moment.
  • Stretch your body: After being in a relaxed state for an extended period of time, it is beneficial to stretch your body gently. This will help release any residual tension and promote circulation throughout your muscles.
  • Reflect on your experience: Take a moment to reflect on your yoga nidra practice. Notice any shifts or sensations in your body and mind. It’s helpful to journal about your experience, allowing you to deepen your understanding of yourself and your practice.
  • Maintain a relaxed state: Carry the calmness and relaxation you experienced during the session into your daily life. Avoid rushing into activities or stressful situations immediately after the practice. Instead, give yourself some time to continue enjoying the peaceful state you cultivated.

Tips for a successful yoga nidra practice

  • Find a time that allows you uninterrupted peace, whether early morning or late evening.
  • Consistency is key. Try to practice yoga nidra at the same time every day to establish a routine and make it a habit.
  • Start with a few minutes of pranayama breathing exercises to help calm the mind and prepare the body for deep relaxation.
  • Start with shorter sessions. If you’re new to yoga nidra, it’s helpful to start with shorter sessions and gradually increase the duration as you become more comfortable with the practice. Begin with 10-20 minute sessions and slowly work your way up to longer sessions if desired.
  • Stay present and relaxed. During the practice, try to let go of any expectations or judgments. Allow yourself to be present in the moment and surrender to the experience.
  • Be patient with yourself. If your mind wanders or you feel restless, gently bring your attention back to the guided instructions.
  • Follow the instructions given in the video or audio recording. Listen attentively and allow yourself to fully immerse in the guidance.
  • Allow yourself to surrender to the practice. It may take time to fully experience the benefits of yoga nidra, so let go of any expectations and trust in the process.
  • During the practice, try to remain still and relaxed. Allow yourself to fully surrender to the experience and let go of any expectations or judgments.
  • If your mind starts to wander, gently bring your attention back to the voice guiding you or to the sensations in your body. Don’t get frustrated or discouraged—it’s normal for the mind to wander, especially in the beginning.
  • Explore different styles and teachers. Yoga nidra is a versatile practice, and various styles and teachers offer unique approaches. Experiment with different recordings to find what resonates with you the most.
  • Be open to the experience. Yoga nidra is known for its profound relaxation and healing effects. Approach the practice with an open mind and heart, allowing yourself to fully receive the benefits it offers.
  • Practice gratitude after the session. Take a few moments to acknowledge the deep rest and rejuvenation you’ve experienced during yoga nidra. Cultivating gratitude can enhance the overall benefits of the practice and leave you feeling more centered and grounded.
  • Plan for relaxing after the practice. Yoga nidra can be deeply rejuvenating, and it’s important to give yourself time to integrate the experience. Whether it’s taking a warm bath, sipping on a cup of herbal tea, or simply lying down in a comfortable position, allow yourself to continue basking in the calmness that a yoga nidra practice brings.
  • Journal your experiences. Keeping a journal can be a helpful way to track your progress and reflect on your experiences with yoga nidra. Write down any insights, emotions, or sensations that arise during or after your practice.
  • Seek guidance when needed. If you’re new to yoga nidra or have any specific concerns about your practice, consider seeking guidance from a qualified yoga teacher or therapist. They can provide personalized advice and support to enhance your experience.

Yoga nidra videos

For the best results, practice yoga nidra with one of the many videos available online that guide you through the technique. These videos often include soothing music, gentle instructions, and visualizations to enhance the experience. These videos typically range from 15 minutes to an hour, allowing individuals to choose a duration that suits their needs and schedule. Below is our selection of the best videos to practice with:




Yoga nidra is not just about relaxation, it is a journey towards self-discovery, rejuvenation and inner peace. By diving deep into the realms of consciousness, we unlock the power to heal, transform, and manifest our true potential. The practice of Yoga nidra allows us to tap into the vast wellspring of wisdom that resides within us, guiding us towards a life filled with clarity, purpose, and harmony. Let the art of yogic sleep guide you to discover the sanctuary of stillness within, unlocking the door to a healthier, more vibrant life.

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