What Is Yoga Nidra?
- Abi
- Jan 21
- 4 min read
Updated: Apr 15
Yoga Nidra, often referred to as “yogic sleep,” is a deeply restorative and meditative practice. It guides you into profound relaxation and enhances self-awareness. Unlike traditional yoga, which focuses on breath and movement, Yoga Nidra is practised lying down in a comfortable position, typically in savasana (corpse pose).
This practice is a fully guided meditation experience led by a teacher or an audio recording. It includes a series of stages that promote physical, mental, and emotional relaxation. Yoga Nidra combines meditation, visualisation, and body awareness, creating a transformative experience accessible to everyone, regardless of age or physical ability.
Where Does Yoga Nidra Come From?
Yoga Nidra has roots in India and ancient yogic traditions, particularly in the Upanishads. Modern interpretations of this practice have been popularised by figures such as Swami Satyananda Saraswati. He developed a systematic approach to Yoga Nidra in the mid-20th century.
What To Expect From a Yoga Nidra Practice
Yoga Nidra is grounded in the principles of yoga and Ayurveda, which emphasise the importance of balance and harmony in the body and mind. The technique involves steps designed to help you relax and focus. A typical Yoga Nidra session will include the following stages:
Preparation: Find a comfortable, quiet space. Lie down, close your eyes, and prepare to relax.
Relaxation: Let go of any tension or stress. Allow your body and mind to unwind.
Visualization: Imagine a peaceful and relaxing environment, such as a serene beach or a tranquil forest.
Awareness: Become aware of your breath, body, and surroundings. Ground yourself in the present moment.
Sankalpa: Set a positive intention or resolution, which you will repeat throughout the practice.
Rotation of Consciousness: Move your awareness through different body parts, starting from your toes and moving up to your head.
Breath Awareness: Focus on the natural rhythm of your breath. Feel the sensation of air moving in and out of your body.
Opposite Feelings and Sensations: You may experience contrasting sensations, such as heaviness and lightness or warmth and coolness.
Your teacher will guide you through this process. Therefore, you do not need to study these elements. All you need to do is relax and listen!
How Does Yoga Nidra Work?
Yoga Nidra guides you through different layers of consciousness (koshas). These layers include the physical, energy, mental, wisdom, and bliss bodies. By systematically relaxing each layer, the practice enables a state of deep rest and rejuvenation. This state is akin to the most restorative stages of sleep.
It is said that just 15 minutes of Yoga Nidra equates to an hour of restful sleep. The practice also influences the autonomic nervous system. It promotes a relaxation response by shifting activity from the sympathetic to the parasympathetic nervous system. This shift helps calm the body's stress response and contributes to overall well-being.
The Benefits of Yoga Nidra
Yoga Nidra offers numerous benefits for physical, mental, and emotional well-being. This practice is increasingly recognised in alternative and complementary medicine due to its holistic health benefits.
Stress Reduction
The practice is a powerful tool for reducing stress and anxiety. It decreases the activation of the sympathetic nervous system and activates the parasympathetic system. This promotes a “rest-and-digest” response that counters the “fight-or-flight” state many people experience daily.
Improved Sleep
Regular practice of Yoga Nidra can enhance sleep quality. It helps the body and mind unwind, facilitating entry into deep sleep. This practice is particularly beneficial for those with insomnia or other sleep disorders.
Enhanced Focus and Creativity
Yoga Nidra is similar to meditation in that it boosts concentration and sparks creativity. It calms mental chatter and enhances clarity. Many practitioners emerge from sessions with renewed energy and fresh perspectives.
Emotional Healing
The practice involves elements of spiritual meditation. It allows individuals to process unresolved emotions and release mental blockages. As a result, practitioners experience a sense of inner peace and resilience.
Accessible Relaxation
Unlike more physically demanding forms of yoga, Yoga Nidra is suitable for individuals of all ages and fitness levels. It can be practised by people recovering from illness or injury, and it’s ideal for those seeking a gentle yet effective way to relax.
Who Can Practice Yoga Nidra?
One of the most appealing aspects of Yoga Nidra is its inclusivity. It is ideal for:
Beginners who are new to yoga or meditation.
Busy professionals seeking a quick and effective way to de-stress.
Individuals dealing with chronic pain, illness, or mobility issues.
Athletes looking to enhance recovery and mental focus.
Anyone experiencing emotional challenges such as anxiety, depression, or grief.
Note: If you are pregnant, have had recent health conditions, or surgery, or have PTSD, consult your healthcare provider before practising Yoga Nidra.
Tips for Practicing Yoga Nidra
To make the most of your Yoga Nidra practice and achieve the benefits of Yoga Nidra relaxation, consider the following tips:
Create a Comfortable Environment: Find a quiet space where you won’t be disturbed. Use blankets or cushions for added support.
Wear Comfortable Clothing: Opt for loose, breathable attire.
Set an Intention: Consider what you wish to achieve from the session. Whether relaxation, clarity, or emotional healing, an intention can guide your practice.
Be Patient: Like any practice, Yoga Nidra takes time to master. Allow yourself to experience it without judgment or expectation.
Join Us For Yoga Nidra at Pose Fitness
At Pose Fitness, we are passionate about creating a sanctuary for well-being. Yoga Nidra differs from traditional meditation in that it involves practising while lying down. This sleep-like state offers unique benefits, such as enhanced relaxation and improved sleep quality.
Our gentler Hatha Yoga classes offer a taste of Yoga Nidra during the summer months. Alternatively, you can join us for our online Yoga Nidra sessions advertised on our events page.
For an enriching experience, join our upcoming online class. Find out more here.
Would love to try this but can’t do Friday night, too short notice. Please let me know when you’re doing another evening session.
Can I just let you know also that I can’t make barre with Verity tomorrow.