Discovering the Magic of Yoga Nidra: An Introduction


Have you ever entered a yoga studio and noticed someone lying down on their back with their eyes closed while the teacher’s voice guides them through a series of relaxation techniques? This is likely a scene from a Yoga Nidra practice.

The practice of yoga nidra can be traced back to ancient India. It was first mentioned in the ancient Hindu scriptures, the Upanishads

The practice of yoga nidra can be traced back to ancient India. It was first mentioned in the ancient Hindu scriptures, the Upanishads

Yoga Nidra, also known as “yogic sleep,” is a form of guided meditation that takes practitioners into a deep state of relaxation. It is a unique practice that allows you to get deep rest. It also allows you to access your subconscious mind and explore your deepest desires and fears. With regular practice, Yoga Nidra can help to reduce stress and anxiety, improve sleep quality, and increase self-awareness and mindfulness.

This relaxation technique combines guided mental imagery with a specific yoga posture called Shavasana, with the goal of promoting a profound state of relaxation while still maintaining awareness of one’s surroundings. It was systematized in the 1960s by Swami Satyananda Saraswati and differs from other yoga practices in that its goal is complete relaxation.

Origin of Yoga Nidra

The practice of yoga nidra can be traced back to ancient India. It was first mentioned in the ancient Hindu scriptures, the Upanishads, which were written between 800 BCE and 500 BCE. It is a powerful relaxation meditation technique that induces deep body-mind relaxation with the ultimate goal of increasing self-awareness.

While the origin of Yoga Nidra as an exalted philosophical concept comes from the great ancient sacred texts, the modern practice of Yoga Nidra was formulated by Swami Satyananda of the Bihar School of Yoga.

While the origin of Yoga Nidra as an exalted philosophical concept comes from the great ancient sacred texts, the modern practice of Yoga Nidra was formulated by Swami Satyananda of the Bihar School of Yoga.

Yoga Nidra is believed to be as old as yoga itself, with the first reference to it being in the Upanishads (circa 600 BCE). In particular, the Mandukya Upanishad, which describes four states of consciousness, namely waking, dreaming, deep sleep, and a fourth state beyond the previous three, is sometimes referred to as the source of Yoga Nidra. The Mandukya Upanishad states that the fourth state, called turiya, is the state of pure consciousness and the ultimate goal of human life.

While the origin of Yoga Nidra as an exalted philosophical concept comes from the great ancient sacred texts, the modern practice of Yoga Nidra was formulated by Swami Satyananda of the Bihar School of Yoga. He recognized that complex and ancient techniques had great potential but needed to be translated to fit our modern lives.

 Benefits of Yoga Nidra

“Yoga Nidra is a technique that allows us to access the subconscious mind and explore our deepest desires and fears. It helps us create a positive shift in our consciousness, leading to inner peace and happiness.” – Swami Satyananda Saraswati

Swami Satyananda Saraswati’s quote encapsulates the essence and benefits of this practice.

Yoga Nidra has been gaining popularity in recent years. Its appeal lies in its ability to induce deep relaxation and rejuvenation, even for those who struggle with traditional forms of meditation.

It is suitable for yogis of all levels and can be used as a stress management tool, to enhance creativity and improve learning ability.

This technique can help improve our physical and mental health. It can also make positive changes in the body such as improving blood cells and glucose levels. Studies show that it affects the brain by increasing dopamine release and blood flow. It can also help reduce mild depression and anxiety, however, it may not be as effective for severe depression or anxiety.

Yoga Nidra offers a wide range of benefits for both physical and mental health.  Benefits include:

1. Reduces stress and anxiety: It has been shown to reduce stress and anxiety levels by promoting relaxation and reducing the production of stress hormones like cortisol. By practicing Yoga Nidra, can experience a sense of calmness and tranquility, which can help to reduce the negative effects of stress on the body and mind.

2. Improves sleep quality: Regular practice has been found to improve the quality of sleep by promoting deep relaxation and reducing anxiety. Practicing Yoga Nidra before bed can help to fall asleep more easily and stay asleep throughout the night.

3. Promotes deep relaxation and rejuvenation: Yoga Nidra is a form of deep relaxation that promotes physical, mental, and emotional rejuvenation. It can help to release tension and stress, leading to a sense of renewed energy and vitality.

4. Helps to manage chronic pain: It can be an effective tool for managing chronic pain by promoting relaxation and reducing stress levels. By reducing stress and tension in the body, we may experience a reduction in pain and discomfort.

5. Increases self-awareness and mindfulness: Yoga Nidra is a practice that promotes self-awareness and mindfulness by encouraging us to focus our attention on our inner experiences. Through regular practice, we can become more aware of our thoughts, emotions, and sensations, leading to a greater sense of self-awareness and personal growth.

These are just some of the many benefits of practicing Yoga Nidra. By promoting relaxation, reducing stress levels, and promoting self-awareness, this practice can help improve physical, mental, and emotional well-being.

Yoga Nidra and Meditation

While both practices may involve relaxation and focus, there are some key differences between the two. Yoga Nidra is a form of guided meditation that is typically done lying down, while meditation can be done in a variety of positions.

whether you choose yoga nidra or meditation, both practices offer an opportunity to quiet the mind, reduce stress, and cultivate mindfulness.

whether you choose yoga nidra or meditation, both practices offer an opportunity to quiet the mind, reduce stress, and cultivate mindfulness.

Although both practices can lead to a sense of calm and inner peace, yoga nidra often focuses on observing the body and the mind, while meditation may involve focusing on a mantra or one’s breath. Ultimately, whether we choose yoga nidra or meditation, both practices offer an opportunity to quiet the mind, reduce stress, and cultivate mindfulness.

Here are some key similarities and key differences between the two practices


1. Relaxation: Both practices aim to bring about a state of deep relaxation, which helps to reduce stress and tension.

2. Focus: Both practices require the practitioner to focus their attention on a specific object, such as the breath or a mantra.

3. Self-awareness: Both practices encourage self-awareness and introspection, helping the practitioner to develop a deeper understanding of their thoughts, emotions, and behaviors.


1. Body position: While meditation can be practiced in a seated or lying down position, Yoga Nidra is typically practiced lying down in a comfortable position.

2. Guided vs. unguided: Yoga Nidra is usually practiced with a guided audio recording or instruction, while meditation can be practiced with or without guidance.

3. The object of focus: In meditation, the focus is usually on the breath or a mantra, while in Yoga Nidra, the focus is on body awareness and visualization.

4. Intention: Meditation is often practiced with the intention of cultivating mindfulness or spiritual growth, while Yoga Nidra is often practiced with the intention of promoting deep relaxation and healing.

How to Practice Yoga Nidra

Yoga Nidra is a powerful tool for relaxation and self-discovery.

Yoga Nidra is a powerful tool for relaxation and self-discovery.

Here are the steps of Yoga Nidra, a guided meditation technique for deep relaxation and self-discovery:

Step 1: Preparation

Find a comfortable and quiet place where you can lie down on your back, preferably on a yoga mat or a comfortable surface. Close your eyes and take a few deep breaths to relax your body and mind.

Step 2: Setting an Intention

Set an intention or a sankalpa for your Yoga Nidra practice. It could be a positive affirmation or a personal goal that you want to manifest. Repeat this intention mentally three times with conviction and clarity.

Step 3: Body Awareness

Bring your attention to different parts of your body, starting from your right hand and moving systematically through your body. Simply observe the sensations in each body part without judgment or the need to change anything.

Step 4: Breath Awareness

Shift your awareness to your breath. Observe the natural rhythm of your breath without trying to control it. Notice the sensation of inhalation and exhalation, the movement of your abdomen, and the feeling of the breath entering and leaving your body.

Step 5: Opposite Sensations

In this step, you’ll focus on experiencing opposite sensations in your body. For example, imagine warmth and coldness, heaviness and lightness, or tension and relaxation simultaneously. Allow yourself to experience both sensations without resistance. This aspect of Yoga Nidra emphasizes the principle that we can only truly understand a sensation or emotion by also experiencing its opposite.

Step 6: Visualization

Engage your mind in a guided visualization. You may imagine a peaceful natural setting, a place of personal significance, or any visual imagery that brings about a sense of calm and tranquility. Explore the details of this visualization using all your senses.

Step 7: Intentional Awareness

Bring your attention to any emotions, thoughts, or memories that arise during the practice. Observe them without judgment, allowing them to come and go like passing clouds. Cultivate a sense of detached awareness, knowing that these experiences are temporary.

Step 8: Repeat Sankalpa

Revisit your intention or sankalpa from the beginning of the practice. Repeat it mentally with conviction and belief. Visualize yourself already embodying this intention, as if it has already come true.

Step 9: Return to Body Awareness

Shift your focus back to the sensations in your body. Slowly become aware of the physical contact between your body and the surface you’re lying on. Gradually bring your attention back to the external environment.

Step 10: Closing

Take a moment to express gratitude for the practice and its benefits. Gently wiggle your fingers and toes, stretch your body, and when you’re ready, slowly open your eyes. Take a few moments to transition back into your daily activities, carrying a sense of calm and relaxation with you throughout the day.


Yoga Nidra is a powerful tool for relaxation and self-discovery. Its ancient roots and proven benefits make it a valuable addition to any wellness routine. By practicing regularly, you can reduce stress, improve sleep quality, and increase self-awareness.

Try incorporating this ancient into your daily routine and see the positive impact it can have on your life!

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Frequently Asked Questions

What happens during Yoga Nidra?

Yoga Nidra, also known as yogic sleep or psychic sleep, is an ancient practice where a person relaxes consciously by entering into a deep meditative state of awareness. This practice can be used to achieve a heightened level of consciousness, while still remaining in a deeply relaxed physical and mental state. While in deep relaxation, practitioners can access their subconscious and gain insight into themselves at an incredibly deep level.

The process typically begins with the practitioner lying comfortably on their back in Shavasana (corpse pose). They may then focus on certain relaxation techniques such as breath awareness or bodily scans. As they reach deeper levels of relaxation and meditation, they become more aware of their inner landscape such as:

  • physical sensations within the body:
  • feelings that may arise from memories;
  • thoughts that present themselves for contemplation;
  • emotions that come up for acknowledgment;

As the practitioner becomes fully immersed within this space both consciously and subconsciously, they are able to tap into new realms of psychological understanding about themselves. They manage to let go and simply notice what arises within them without judgment or attachment.

Eventually, one moves out from these depths back to reality by slowly bringing oneself back with gentle movements into Shavasana followed by sitting up before ending the practice altogether. After coming out of Yoga Nidra one feels refreshed and rejuvenated but most importantly has accessed knowledge previously unknown!

When should you not do Yoga Nidra?

It is generally not recommended to practice Yoga Nidra right after eating as it may cause drowsiness and hinder the practice. However, there are NO specific situations or conditions in which one should avoid practicing Yoga Nidra. It is a form of meditation that can be practiced at any time of the day, whenever it is convenient for the practitioner. Nonetheless, it is important to follow the guidance of a qualified instructor and to consult with a healthcare professional if there are any underlying health concerns.

What are the disadvantages of Yoga Nidra?

There is no evidence that practicing yoga nidra has any significant disadvantages or harmful effects. In fact, it is generally considered a safe and gentle practice that can be beneficial for overall health and well-being. However, it’s always a good idea to check with a healthcare provider before starting any new exercise or relaxation routine, especially if you have any pre-existing medical conditions or injuries.

That being said, some individuals may find that the practice is not effective for them, or may not enjoy the practice. Additionally, it’s possible to fall asleep during yoga nidra, which may not be desirable for some individuals who are seeking a more alert and focused state of mind. It’s important to note that falling asleep during yoga nidra is not harmful, but may not lead to the intended benefits of the practice.

Is it OK to fall asleep during Yoga Nidra?

Falling asleep during yoga nidra is not the desired outcome, but it’s also not uncommon. It is often described as “yogic sleep,” but the goal is to remain aware and conscious while the body relaxes deeply. However, if you fall asleep during practice, it’s not a problem, as the body will still get the benefits of relaxation and rejuvenation.

That being said, it’s recommended to practice it at a time when you’re less likely to fall asleep, such as in the morning or early evening, and not immediately after a meal. It’s also recommended to avoid practicing yoga nidra when you’re extremely tired, as this may increase the likelihood of falling asleep.

While it’s not ideal to fall asleep during yoga nidra, it’s not a problem and can still provide benefits. However, it’s recommended to practice at a time when you’re less likely to fall asleep and to avoid practicing when extremely tired.

Is Yoga Nidra good for anxiety?

Yoga Nidra has been found to be beneficial for reducing anxiety and promoting relaxation. During the practice, the practitioner is guided into a state of deep relaxation where the body is still while the mind remains alert. This can help reduce stress and anxiety by promoting a sense of calm and well-being.

A study published in the International Journal of Yoga Therapy found that practicing “yogic sleep” for 20 minutes a day for eight weeks resulted in significant reductions in anxiety and depression levels. Another study showed that yoga nidra significantly reduced symptoms of anxiety and depression in patients with post-traumatic stress disorder (PTSD).

 Can Yoga Nidra release trauma?

Yoga Nidra has been found to be an effective complementary therapy for trauma and post-traumatic stress disorder (PTSD). It can help release trauma by working at a deep level on the body and mind, allowing the release of physical and emotional tension. It can help individuals connect with their inner selves, build self-awareness, and cultivate a sense of calm and relaxation.

Research suggests that the practice can significantly reduce symptoms of PTSD and depression, increase resilience, and improve quality of life. Additionally, yoga nidra can help individuals develop a sense of safety and ease in their bodies, which is essential for healing trauma.

It’s important to note that yoga nidra should not be used as a sole treatment for trauma and PTSD. It can be a useful complementary therapy in combination with other treatments, such as psychotherapy and medication, under the guidance of a qualified healthcare professional.

Is yoga nidra a form of hypnosis?

While both practices involve inducing a state of deep relaxation and altered consciousness, the goals and methods of each practice are different.

Hypnosis is typically used for specific therapeutic purposes and involves inducing a trance-like state to access the unconscious mind and make suggestions for behavioral change. In contrast, yoga nidra is a practice of self-exploration and self-discovery that aims to cultivate a deep state of relaxation, release tension, and promote overall well-being.

That being said, there are some similarities between yoga nidra and hypnosis. Both practices involve a guided process of relaxation and require a level of trust in the guide to enter into a receptive state. Additionally, some of the benefits of hypnosis, such as reducing anxiety and improving sleep, are also associated with yoga nidra.

Is yoga nidra the same as lucid dreaming?

No, they are not the same things, although they may have some similarities.

Yoga Nidra is a type of guided meditation that is often described as “yogic sleep.” It involves lying down in a comfortable position while a teacher guides you through a series of visualizations and relaxation techniques to induce a deep state of relaxation and awareness. The goal of yoga nidra is to remain conscious and present while the body and mind enter a state of deep relaxation, allowing for healing and transformation to occur.

On the other hand, lucid dreaming is a state in which you become aware that you are dreaming while you are still asleep. In lucid dreaming, you have some control over the dream and can actively participate in it, such as changing the scenery or interacting with dream characters. Lucid dreaming is often seen as a way to explore the subconscious mind and gain insight into oneself.

What religion is Yoga Nidra?

Yoga Nidra is not associated with any particular religion. It is a secular practice that originated from the ancient Indian tradition of yoga. While yoga itself has roots in Hinduism, Yoga Nidra is considered a technique that can be practiced by anyone regardless of their religious or spiritual beliefs. It is a form of meditation that is often used for relaxation, stress reduction, and personal growth. It is accessible to people of all backgrounds and can be adapted to suit individual needs and preferences.


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  •   Yoga Nidra relaxation increases heart rate variability and is unaffected by a prior bout of hatha yoga. Journal of Alternative and Complementary Medicine (New York, N.Y.), 18(10), 953–958.

Author: Yogchakra

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