Yoga Nidra: More Than a Simple Deep Relaxation Practice

Yoga nidra, or yogic sleep, is a deeply restorative and nourishing practice

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By Linda Ferraro

yoga nidra

Yoga Nidra, often referred to as “yogic sleep,” is a profound relaxation technique rooted in the ancient yogic and tantric traditions. It goes beyond a simple relaxation practice, offering a systematic method to induce complete physical, mental, and emotional relaxation while maintaining a trace of awareness.

Origins of Yoga Nidra

The origins of Yoga Nidra can be traced back to the Tantras, ancient Indian texts that explore the interplay of cosmic energy and consciousness.

These texts explore various aspects of the relationship between cosmic energy (Shakti) and consciousness (Shiva), presenting a holistic understanding of the universe and the interconnectedness of all life.

Within the Tantras, the practice of Yoga Nidra was initially conceived as a method for exploring the profound states of consciousness that lie beyond the waking and dreaming states. It was recognized as a potent technique to tap into the dormant potential of the mind and connect with the deeper layers of the self. In this ancient context, Yoga Nidra was often used as a tool for spiritual awakening and self-realization.

However, it wasn’t until the mid-20th century that Yoga Nidra gained broader recognition and accessibility. Swami Satyananda Saraswati, a revered yogi and spiritual teacher, played a pivotal role in refining and popularizing the practice. Born in 1923 in Almora, India, Swami Satyananda Saraswati dedicated his life to the propagation of yogic sciences.

Gaining popularity

In the 1950s, Swami Satyananda founded the Bihar School of Yoga in Munger, Bihar, with the aim of preserving and disseminating the traditional teachings of yoga. It was during his tenure at the Bihar School of Yoga that he systematized and integrated Yoga Nidra into the curriculum, recognizing its profound potential for physical, mental, and emotional well-being.

Swami Satyananda’s approach to Yoga Nidra involved a systematic and guided process of conscious relaxation, leading practitioners through different stages of awareness. His teachings emphasized not only the relaxation of the physical body but also the release of mental and emotional tension, ultimately facilitating a state of deep inner stillness and tranquility.

Under Swami Satyananda’s guidance, Yoga Nidra became a widely practiced and revered technique, gaining popularity not only in India but also across the globe. The Bihar School of Yoga’s contributions to the understanding and dissemination of Yoga Nidra have left a lasting impact, making this ancient practice accessible to a diverse range of individuals seeking holistic well-being and spiritual growth. Today, Yoga Nidra continues to be an integral part of many yoga traditions and therapeutic modalities, offering a gateway to profound states of relaxation, self-discovery, and spiritual awakening.

How Yoga Nidra works

Yoga Nidra typically consists of several phases or stages, each serving a specific purpose in guiding the practitioner toward a state of deep relaxation and heightened awareness. The number of phases may vary slightly depending on the specific tradition or teacher, but a standard Yoga Nidra session often includes the following key phases:

  • Preparation: This initial phase involves making oneself comfortable in a lying-down position (Savasana). The practitioner is encouraged to set a specific intention (Sankalpa) for the practice, such as a positive affirmation or personal goal.
  • Body Awareness (Sankalpa): The next phase involves a systematic awareness of different parts of the body. The practitioner is guided to mentally scan and relax each body part, bringing attention to sensations, and releasing tension. This phase aims to induce physical relaxation and heightened body awareness.
  • Breath Awareness (Pranayama): Focusing on the breath is a common aspect of many yoga practices, and in Yoga Nidra, attention is directed toward observing the natural breath. This helps in calming the mind and establishing a connection between breath and awareness.
  • Creation of Opposites (Vikalpa): In this phase, the practitioner is led through the visualization of opposite sensations or emotions, such as heat and cold or joy and sorrow. The purpose is to evoke and release stored emotions and create a sense of balance.
  • Image Visualization: This stage involves guided imagery, where the practitioner is led to visualize specific scenes or symbols. These visualizations can vary widely but often aim to stimulate the mind’s creative and intuitive capacities.
  • Sensory Awareness: Attention is brought to different sensory experiences, such as sounds, smells, and tastes. This phase encourages a heightened awareness of the senses, deepening the state of relaxation.
  • Integration: Toward the end of the practice, the various experiences and sensations encountered during the session are integrated. The practitioner may be guided to gradually bring their awareness back to the physical body, reconnecting with the external environment.
  • Sankalpa (Resolution): The practice often concludes with a revisit to the initial Sankalpa or resolution. This is a powerful moment where the practitioner reaffirms their positive intention, harnessing the relaxed and receptive state of mind for personal transformation.
yoga nidra
Yoga Nidra is a valuable practice for those seeking relaxation, stress reduction, and a deeper connection to their inner selves.

Benefits of Yoga Nidra

This practice offers a wide range of physical, mental, and emotional benefits. Here are some of the key advantages associated with regular practice:

  • Stress Reduction: One of the primary benefits of Yoga Nidra is its profound ability to induce relaxation and reduce stress. The practice activates the parasympathetic nervous system, promoting the “rest and digest” response, which counters the stress-induced “fight or flight” response.
  • Improved Sleep Quality: Regular practice of Yoga Nidra has been shown to enhance the quality of sleep. The deep relaxation and conscious awareness cultivated during the practice can help alleviate insomnia and promote better sleep patterns.
  • Enhanced Mental Clarity and Focus: Yoga Nidra encourages mental stillness and clarity. The practice allows the mind to move from a state of constant activity to a more serene and focused state, which can improve concentration and cognitive function.
  • Release of Tension and Trauma: Through systematic body scanning and relaxation techniques, Yoga Nidra helps release physical tension stored in different parts of the body. Additionally, the practice may facilitate the release of emotional and psychological tension, making it a valuable tool for individuals dealing with trauma or chronic stress.
  • Balanced Emotions: The guided visualization and exploration of opposite sensations in Yoga Nidra can help balance emotions. Practitioners often experience a greater sense of emotional equilibrium and resilience.
  • Enhanced Creativity: The visualization aspects of Yoga Nidra stimulate the creative and intuitive capacities of the mind. This can lead to increased creativity and a heightened ability to solve problems in various aspects of life.
  • Improved Immune Function: Chronic stress is known to compromise the immune system. By promoting relaxation and reducing stress, Yoga Nidra may contribute to improved immune function and overall well-being.
  • Pain Management: Yoga Nidra has been used as a complementary therapy for managing chronic pain. The relaxation techniques employed in the practice can help individuals cope with pain and reduce the perception of discomfort.
  • Self-Exploration and Spiritual Growth: The practice of Yoga Nidra often includes elements of self-inquiry and introspection. This can lead to a deeper understanding of oneself, fostering personal growth and spiritual development.
  • Increased Mind-Body Awareness: The systematic awareness of different parts of the body and the connection with the breath in Yoga Nidra enhance overall mind-body awareness. This heightened awareness can translate into improved body-mind connection in daily life.

It’s important to note that individual experiences may vary, and the benefits of Yoga Nidra are necessarily subjective.

Tips for practicing Yoka Nidra

Here are some useful practical tips for carrying out Yoga Nidra sessions as best as possible

  • it can be practiced in yoga schools and gyms, with the guiding voice of a teacher, and also at home, using a video or specific applications
  • all you need is a Yoga mat and, if desired, a blanket
  • use pillows to place under the head, pelvis or knees, in order to make the position as comfortable as possible, in case of difficulty maintaining Shavasana for a long time
  • It is very important to find your ideal position, the one that is most comfortable
  • pregnant women can perform the practice while lying on their side and bending their knees
  • choose a quiet environment
  • avoid any kind of distraction: first, turn off your phone

How long does a lesson last

Much depends on the purpose and the time you have available. A session can in fact last a few minutes up to a maximum of 90 minutes.

Generally, at the end of a short session, the body feels fresh and regenerated, while, on the contrary, a very long session could lead to a sort of dizziness and the need to sleep.


This style of yoga is risk-free of any kind because it does not involve physical effort or dangerous movements. It is therefore accessible to everyone and has no particular contraindications.