What is Yoga Nidra, and What It’s Doing to You?

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Are you tired of feeling tired? Do you struggle to switch off and relax, even after a long day? If so, it’s time to discover the transformative power of Yoga Nidra.

This ancient practice has been gaining popularity in recent years as a way to de-stress, unwind, and promote deep relaxation. But what exactly is Yoga Nidra, and how does it work its magic? In this article, we’ll explore the origins of this practice, the benefits it offers, and how you can incorporate it into your daily routine to achieve a more balanced and peaceful life. Get ready to say goodbye to stress and hello to a new, rejuvenated you!

Yoga is much more than meditating in poses. It is a whole lifestyle, and as we, as people, are different, so is the practice. There are various types of yoga, and today we will talk about Yoga Nidra – one of the most relaxing and calming practices.


Suppose you are the type of person that prefers to stay in bed instead of hitting the gym if you like the laying yoga poses instead of the standing and active ones. In that case, you may fall in love with this type of practice. It is easy, calming, and most importantly – it is absolutely recovering. Today we will share all the details you need to know about Yoga Nidra.

Yoga Nidra – what is this?

Yoga Nidra is also known as the sleep of yogic and as relaxation without needing to put effort into it. It is a form of guided meditation, but don’t make assumptions – it is much more than this. 

Yoga Nidra is a deep relaxation and meditation technique that has been practiced for centuries in India. The name Yoga Nidra is derived from two Sanskrit words: “yoga” meaning union or oneness and “nidra” meaning sleep. However, Yoga Nidra is not actually sleeping, but rather a state of conscious relaxation where the mind is awake and alert while the body is deeply relaxed. In Yoga Nidra, you enter a state of conscious deep sleep, which is the same state that occurs just before you drift off to sleep. This technique has become increasingly popular in recent years as a powerful tool for stress reduction, relaxation, and healing.

Тhe yogic sleep is a technique to get yourself in a deep state of conscious relaxation and become even more aware of your inner self and world. Once you get into this deep state of relaxation, you can get to know your senses, your mind, and your own time.

Yoga Nidra

Yoga Nidra is typically guided by an instructor or recorded audio, and involves a series of instructions that lead you through different stages of relaxation. The practice begins with setting an intention for the practice and making yourself comfortable in a reclined position. The instructor then guides you through a body scan, bringing awareness to different parts of the body and releasing any tension or tightness. This is followed by breath awareness, where you focus on the natural rhythm of your breath, and then visualization, where you imagine different sensations, images or scenarios. The practice ends with a gradual return to a state of wakefulness, leaving you feeling refreshed, renewed and energized.

It is highly beneficial for all people suffering from stress, trauma, and anxiety since it holds healing power and leads to a state of deep relaxation. Many yogis say that one hour of practicing Nidra will give you the benefits of 4 hours of sleep. So, you can now imagine the healing state of this outstanding practice.

What makes Yoga Nidra unique from other relaxation techniques is the state of consciousness it induces. While you may experience a similar level of relaxation through techniques like meditation or deep breathing, Yoga Nidra is designed to take you to a deeper level of relaxation and awareness. It allows you to access the subconscious mind and tap into your inner potential, leading to a greater sense of self-awareness and personal growth. In addition, Yoga Nidra is accessible to people of all ages and abilities, making it a versatile and inclusive practice.

History and Origins of Yoga Nidra

Yoga Nidra is an ancient practice that has its roots in the traditional Indian teachings of yoga and meditation. The term “Nidra” means “sleep” in Sanskrit, and Yoga Nidra is often referred to as “yogic sleep.” The practice has been around for thousands of years, but it wasn’t until the 20th century that it was introduced to the West.

The origins of Yoga Nidra can be traced back to the ancient practice of Yoga, which is said to have been developed in India over 5,000 years ago. The practice of Yoga involves physical postures, breathing techniques, and meditation, all of which are designed to promote physical, mental, and spiritual well-being.

Over time, Yoga evolved into various schools and styles, each with its unique focus and approach. Yoga Nidra emerged as a distinct practice within the broader tradition of Yoga, with a specific focus on relaxation and meditation.

The modern form of Yoga Nidra that we practice today was developed by Swami Satyananda Saraswati in the mid-20th century. Swami Satyananda was a disciple of Swami Sivananda, who was one of the most prominent spiritual leaders of the 20th century.

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Swami Satyananda spent many years studying the traditional practices of Yoga and meditation, and he combined his knowledge with modern science to develop a system of Yoga Nidra that was accessible to people of all ages and backgrounds.

Today, Yoga Nidra has become a popular practice in the West, with many people turning to it as a way to manage stress, improve sleep, and enhance overall health and wellbeing. The practice has also been embraced by the medical community, with many doctors and therapists recommending it as a complementary therapy for a range of health conditions.

Common misconceptions about Yoga Nidra

Yoga Nidra is a practice that has been gaining popularity in recent years, but with that comes some misconceptions. Here are some common misconceptions about Yoga Nidra and the truth behind them:

Yoga Nidra is just a fancy way of saying “nap time.”

While it’s true that Yoga Nidra involves lying down in a comfortable position and relaxing, it’s much more than just taking a nap. Yoga Nidra is a guided meditation that involves a specific sequence of steps to help you achieve a state of deep relaxation and awareness.

You have to be flexible to practice Yoga Nidra.

Unlike other forms of yoga, there are no physical postures or movements involved in Yoga Nidra, so flexibility is not a requirement. All you need is a comfortable place to lie down and a willingness to follow the guided meditation.

Yoga Nidra is only for experienced yogis.

Yoga Nidra is accessible to everyone, regardless of yoga experience. In fact, it can be a great way for beginners to start a meditation practice. The guided instructions make it easy to follow, and the practice can be adapted to meet your individual needs.

Yoga Nidra is a religious practice.

While Yoga Nidra does have roots in Hindu philosophy and may include elements of spiritual teachings, it is not a religious practice. It can be practiced by anyone, regardless of their religious beliefs.

Yoga Nidra is a quick fix for all your problems.

While Yoga Nidra can certainly help to reduce stress and promote relaxation, it’s not a magic solution to all of life’s problems. It takes time and regular practice to see the full benefits of Yoga Nidra. It’s important to approach it as a tool to help you manage stress and improve your overall well-being, rather than a quick fix.

By understanding these common misconceptions about Yoga Nidra, you can approach the practice with an open mind and reap the full benefits of this powerful meditation technique.

Difference between meditation and yoga Nidra

Many people believe that Yoga Nidra and meditation are almost the same, but this is not true. Yes, both practices are about relaxing and slowing down. There are some overlaps but also enormous differences. 

Meditation typically involves sitting still in a comfortable position, focusing the mind on a single object, such as the breath, a mantra, or a visualization. The goal of meditation is to quiet the mind and achieve a state of deep relaxation and inner peace.

Yoga Nidra, on the other hand, is a guided practice that involves lying down comfortably, often with the support of props such as bolsters, blankets, and blocks. The practitioner is then guided through a series of specific steps designed to bring them into a state of deep relaxation while remaining conscious and aware.

When you practice yoga Nidra, your goal is to get yourself into a state of conscious awareness sleep, or in other words – to deeply relax while being aware of doing it. This state of mind is about being conscious even when you are unconscious and have complete control over it. That’s why it will be hard for most people to practice Nidra without a guide.

Yoga Nidra

When it comes to meditation, you are fully awake, focused on your mind, slowing down your thoughts, and removing them. When we meditate, we can go to tetha state. This is the previous step before getting into the delta state – the deepest cycle of sleep and the state of healing your mind and body. So, meditation is needed to get yourself into the state of practicing Nidra. Still, it is definitely not the same as it.

One of the main differences between meditation and yoga nidra is that yoga nidra is more structured and guided, while meditation is often more free-form and self-directed. In yoga nidra, the practitioner is led through a specific sequence of steps, such as body scanning, breath awareness, and visualization, while in meditation, the focus is often more open-ended and may involve simply observing thoughts as they arise without judgment.

Another key difference between the two practices is that yoga nidra is specifically designed to promote deep relaxation and healing on multiple levels – physical, mental, and emotional. While meditation can also promote relaxation and reduce stress, yoga nidra takes it a step further by systematically releasing tension and promoting a state of deep rest that can help the body and mind to heal and rejuvenate.

In summary, while both meditation and yoga nidra can be powerful tools for promoting relaxation, stress relief, and inner peace, they are two distinct practices with different techniques, goals, and benefits.

The Different Schools of Yoga Nidra

The practice of Yoga Nidra has evolved, with different schools and styles emerging to suit the needs and preferences of practitioners. While the core principles of the practice remain the same, there are variations in the techniques, language, and approach used in different schools of Yoga Nidra.

One of the earliest schools of Yoga Nidra was developed by Swami Satyananda Saraswati, who founded the Bihar School of Yoga in India in the 1960s. This school of Yoga Nidra is known for its systematic approach, which involves progressive relaxation of different parts of the body, visualization, and affirmation.

Another school of Yoga Nidra is the Integrative Amrit Method (IAM), developed by Yogi Amrit Desai in the United States in the 1970s. This method incorporates elements of both yoga and meditation and focuses on cultivating a sense of inner awareness and connection to the present moment.

Other schools of Yoga Nidra include the iRest method, developed by Richard Miller, which emphasizes mindfulness and the integration of body, mind, and spirit; and the Divine Sleep Yoga Nidra method, developed by Jennifer Reis, which incorporates elements of yoga, meditation, and guided imagery.

It’s important to note that while there are differences between these schools and styles of Yoga Nidra, they all share the common goal of promoting deep relaxation, reducing stress and anxiety, and cultivating a sense of inner peace and well-being. Practitioners may find that they resonate with one particular school or style, or they may choose to explore and incorporate elements from different approaches to create a practice that works best for them.

The Science Behind Yoga Nidra: Exploring Brain Waves and Neurological Benefits

The practice of Yoga Nidra has been shown to have various neurological benefits. It has been studied and researched by scientists and medical professionals, leading to a greater understanding of the science behind this ancient practice.

One of the key findings in research on Yoga Nidra is the impact it has on brain waves. During the practice, the brain shifts into a state of deep relaxation, with theta brain wave frequency being dominant. This is the same state of mind that is experienced during the first few minutes after falling asleep or before waking up. Theta brain waves are associated with deep relaxation, creativity, and access to the unconscious mind.

Studies have shown that practicing Yoga Nidra regularly can have a positive impact on various neurological and physical conditions. It has been found to reduce symptoms of anxiety, depression, and insomnia. It can also lower blood pressure, reduce inflammation, and boost the immune system.

Furthermore, research has also shown that the practice of Yoga Nidra can improve brain function and cognitive performance. It has been found to enhance memory, focus, and concentration. In addition, it can also improve executive function, which involves skills such as planning, decision-making, and problem-solving.

Overall, the science behind Yoga Nidra supports its potential to improve various aspects of neurological and physical health. By understanding the effects of this practice on brain waves and the body, we can better appreciate the power of this ancient technique.

Yoga Nidra

Benefits of Yoga Nidra

Yoga Nidra has many incredible benefits for the mind and body. Everybody can practice, and everybody can enjoy those fantastic benefits. Here are some of them:

Reducing the stress levels

No person is living in the world nowadays who does not experience stress. Sadly, it has become a part of our lives, and when the stress levels become too high, it can be dangerous for our physical and mental health. It drains our energy and brain and makes us feel anxiety, depression, and other unfavorable conditions.

That’s why we should reduce stress levels as much as possible, and Yoga Nidra is one fantastic way to do so. When practicing it regularly, people become aware of their hidden issues. They become aware of the subconscious, of their mind and body. Then comes the moment of fully accepting who you are and your needs. This leads to living a much better life and releasing all that has been holding you. In other words – thanks to this practice, you will be able to lower your stress levels and deal with all the issues you experience, such as depression and anxiety.

Rejuvenating the body

When practicing Yoga Nidra, our body gets into a deeper state of relaxation. That is the moment of healing and rejuvenation. When being in this state of mind, all the functions of the body will become minimal, while the function of the hormones will increase. That’s the moment of healing your body and mind, repairing yourself, and expelling all the toxins out of the system.

You may think that after such relaxation you will prefer to stay in bed or to relax even more, but that is not true. Thanks to the rejuvenation of the body, it will conserve energy. This will lead to removing the fatigue and filling you with energy. You will feel like you are waking up from a perfect nap.

Improves concentration

Many people suffer from a lack of concentration. That is normal – having so much on your head is not easy. Thanks to Yoga Nidra, a person can stay focused much more than before. Why? Because during the practice, we must remain focused on the teacher and how he/she speaks. We need to follow the instructions and focus on how our body feels.

It is normal to be difficult initially, but after some practice, you will start concentrating much easier. Your mind will not wander, and your ability to stay focused will improve not only while practicing Yoga Nidra but in your daily life.

The same goes for memory – once you can stay focused, it will be much easier to remember things. But what is better – you will be able to retain information and remember only the one that is really important to you. That is one of the advantages of being conscious even when subconscious – your mind will do some extra work for you without notice.

Connecting to your higher self

One of the key benefits of Yoga Nidra is its ability to connect us with our higher self. According to yoga philosophy, the higher self is the pure consciousness that lies beyond our ego and personality. It is the part of us that is eternal, unchanging, and connected to the divine.

Through the practice of Yoga Nidra, we can access this higher self and experience a profound sense of inner peace, joy, and contentment. This is because Yoga Nidra helps to dissolve the ego and its limitations, allowing us to tap into the infinite potential of our higher self.

Reduces Anxiety and Depression

The calming effects of Yoga Nidra on the nervous system can be particularly beneficial for people suffering from anxiety or depression. The practice promotes deep relaxation, which helps to reduce the symptoms of anxiety and depression by reducing stress and promoting feelings of well-being. Additionally, Yoga Nidra helps to release negative emotions and thoughts, which can be particularly helpful for those struggling with mental health issues.

Improved Sleep

One of the most significant benefits of Yoga Nidra is improved sleep quality. As the practice promotes deep relaxation, it can help to reduce insomnia and improve overall sleep quality. Many people report that they fall asleep more quickly and wake up feeling more rested after practicing Yoga Nidra regularly.

Enhances Creativity and Focus 

Yoga Nidra can also help to enhance creativity and focus by reducing mental clutter and promoting relaxation. With regular practice, the mind becomes more focused and clear, leading to an increase in creativity and productivity. The practice can also help to improve memory and concentration, making it an excellent tool for students and professionals alike.

Boosts Immune System

The relaxation benefits of Yoga Nidra can also help to boost the immune system. By reducing stress levels, the practice helps to promote overall health and well-being, making the body is more resistant to illness and disease. A robust immune system is essential for maintaining good health, and Yoga Nidra can be an effective tool for achieving this.

Improves Physical Health

Yoga Nidra can also have a positive impact on physical health. The practice has been shown to reduce inflammation, lower blood pressure, and improve cardiovascular health. Additionally, the deep relaxation induced by Yoga Nidra can help to reduce chronic pain and other physical symptoms associated with stress and tension.

Overall, Yoga Nidra is a powerful practice that can have a profound impact on both the mind and body. Regular practice, it can help to promote deep relaxation, reduce stress and anxiety, and improve overall health and well-being.

Yoga Nidra and Trauma: How it Can Help with Healing and Recovery

Yoga Nidra is an effective technique for healing and recovery, particularly for individuals who have experienced trauma. Trauma can cause a disruption in the nervous system, leading to symptoms such as anxiety, depression, insomnia, and physical pain. Yoga Nidra helps to regulate the nervous system and promote relaxation, which can help to alleviate these symptoms.

During a Yoga Nidra practice, the body is in a state of deep relaxation, and the mind is focused on positive affirmations and intentions. This can help individuals to process and release trauma-related emotions, memories, and physical sensations. Additionally, the practice of Yoga Nidra can help to cultivate a sense of safety and stability within the body, which is crucial for healing from trauma.

Yoga Nidra

Research has shown that Yoga Nidra can be an effective tool for individuals who have experienced trauma, particularly those with Post-Traumatic Stress Disorder (PTSD). In one study, participants with PTSD who practiced Yoga Nidra experienced a significant reduction in symptoms such as anxiety and depression.

It is important to note that while Yoga Nidra can be a helpful tool for healing from trauma, it should not be used as a replacement for therapy or other forms of treatment. It is recommended that individuals who have experienced trauma work with a trained therapist or mental health professional in conjunction with practicing Yoga Nidra.

Overall, Yoga Nidra can be a powerful tool for healing and recovery from trauma. Its ability to regulate the nervous system, promote relaxation, and cultivate a sense of safety and stability within the body make it a valuable practice for individuals on the path to healing.

How to practice Yoga Nidra?

Practicing yoga Nidra is one of the best things you can do for yourself. You can go to a studio and practice with others or simply do it at home with a guide through YoTube. You don’t need specific equipment – a yoga mat will be more than enough. You can also get a pillow or two for more comfort.

Regarding other styles of yoga, we advise you to attend a studio, meet new people, and feel the energy of being surrounded by other people doing the same as you. However, when it comes to Yoga Nidra – you need to be entirely comfortable, fully safe, and able to relax, so being at home, at your safe place, might be a better idea.

Before starting the practice, you must remove all the distractions around you. You can even go into a darker room to make it easier for you to rest and relax. You should lie down, but if you feel uncomfortable on the floor – the bed is also good. We advise you to start with shorter sessions of 15-20 minutes to get used to the practice. You can do it both in the morning or in the evening.

When practicing Yoga Nidra, you need to connect your mind to your desires – focus on your goal, imagine you are reaching it, and imagine how you feel. You should also become aware of your body and your breath. Your body should be fully relaxed, and your breath should be in control.

Practicing Yoga Nidra can be an incredibly beneficial and relaxing experience. If you’re new to Yoga Nidra, it’s important to follow a step-by-step guide to ensure that you’re doing it correctly and maximizing the benefits. Here’s a simple guide to get you started:

Set your intention

Before you begin your Yoga Nidra practice, it’s important to set an intention. This can be anything from a personal goal you want to achieve, to a specific emotion you want to release, or simply to experience deep relaxation. Set your intention and hold it in your mind throughout the practice.

Find a comfortable position

Lie down on your back in a comfortable position with your legs slightly apart and your arms at your sides. You can use a pillow under your head and knees for extra support.

Focus on your breath

Take a few deep breaths in through your nose and out through your mouth. Focus on your breath and allow your body to relax with each exhale.

Practice rotation of consciousness

Begin to practice rotation of consciousness by bringing your awareness to different parts of your body. Start with your right hand and focus on how it feels. Then move to your right arm, shoulder, and so on until you’ve focused on every part of your body. Take your time and really allow yourself to feel each part of your body as you focus on it.


Once you’ve completed the rotation of consciousness, it’s time to visualize. Imagine yourself in a peaceful place, such as a beach, forest, or any other place that makes you feel calm and relaxed. Visualize the details of your surroundings and allow yourself to fully immerse in the experience.

Repeat your intention

Repeat your intention to yourself silently or out loud a few times.

Come out of the practice slowly

When you’re ready to come out of the practice, start by taking a few deep breaths. Wiggle your fingers and toes, then gently move your body from side to side before slowly sitting up.

Remember to take your time and allow yourself to fully relax and immerse yourself in the practice. With regular practice, Yoga Nidra can become a powerful tool for relaxation, stress relief, and overall well-being.

Yoga Nidra sounds amazing because It really is. It is one great way of relaxing and letting go of all the issues and problems of the day. Once you start practicing Nidra, you will never stop! It is easy to get used to feeling relaxed, energized, and, most importantly – calm and aware of who you are and being happy with it.


What is Yoga Nidra?

Yoga Nidra is the sleep of yogic, or in other words – a form of guided meditation, a technique of getting yourself into a deep state of conscious relaxation and becoming more aware of your inner self, your senses, and your mind.

What are the benefits of Yoga Nidra?

Yoga Nidra has many benefits for the mind and the body. Some of them are reduced stress levels, relaxing the body and the mind, and improved concentration.

What is the difference between Yoga Nidra and meditation?

Both practices are about relaxation, but yoga Nidra has a specific goal – to get yourself into a state of deep relaxation, a conscious awareness sleep, while still having full control over yourself and your actions.

How can you practice yoga Nidra?

To practice Yoga Nidra you need to find a quiet and relaxing place. You can put in a YouTube guide or attend a group lesson. If you prefer to practice alone, you should remove all the distractions and create a relaxing atmosphere. Lie down comfortably, and connect your mind to your desires.

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