Have you ever wondered, “What is Yoga Nidra?” Imagine reaching a state of deep relaxation where your body rests completely, yet your mind stays aware—like a meditation that feels as restful as sleep.

Yoga Nidra, or “yogic sleep,” is a powerful relaxation technique that guides you into a state between wakefulness and sleep. Unlike meditation, it requires no effort—just lie down, follow a guided script, and let your body and mind deeply relax.

In this post, we’ll cover what Yoga Nidra is, its history, how it works, and its benefits. You’ll also learn how it differs from meditation and sleep, the key stages of practice, and how to easily add it to your daily routine. Plus, we’ll answer common questions to help you get started.

After experiencing the deep relaxation and transformation that Yoga Nidra offers, I was inspired to explore it further. I now lead yoga nidras incorporated with sound baths, blending the two practices to create a powerful experience for rest and healing.

Now, let’s explore what is Yoga Nidra and why it’s such a powerful tool for relaxation and healing!

This post answers the question: What is Yoga Nidra?

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What is Yoga Nidra? 

Yoga Nidra, also known as “yogic sleep,” is a guided meditation practice that brings deep relaxation to the body and mind while keeping you in a state between wakefulness and sleep. 

It involves lying down comfortably and following verbal instructions that lead you through different stages of relaxation, breath awareness, and visualization. 

Unlike regular sleep, Yoga Nidra allows you to remain conscious while accessing deep rest, making it a powerful tool for stress relief, improved sleep, and inner healing.

History & Origins

Yoga Nidra has its roots in ancient yogic traditions, with references found in the Upanishads, one of the oldest spiritual texts in India. 

It is closely linked to the practice of Nyasa, a tantric technique where practitioners place awareness on different parts of the body while chanting mantras. This method was used to awaken deeper states of consciousness and connect with the self beyond the physical body. 

Over time, these practices evolved into what we now recognize as Yoga Nidra—a systematic approach to deep relaxation and meditation.

In the 20th century, Swami Satyananda Saraswati of the Bihar School of Yoga played a crucial role in modernizing and popularizing Yoga Nidra. He developed a structured method based on ancient teachings, making it accessible to a wider audience beyond traditional yogis. 

His approach combined yogic wisdom with scientific insights into the mind, showing how Yoga Nidra could be used for stress relief, emotional healing, and even therapy. 

Today, it’s widely practiced worldwide as a powerful tool for relaxation, self-discovery, and inner transformation.

The Science

The science behind Yoga Nidra lies in its ability to guide the brain into different states of consciousness, similar to those experienced during sleep. 

As you follow the guided instructions, your brainwaves gradually slow down from the active beta state (wakefulness) to alpha (relaxed awareness), then to theta (deep meditation), and sometimes even delta (deep sleep)—all while you remain conscious. 

This shift in brainwave activity helps reduce stress hormones like cortisol and increases the production of serotonin and dopamine, promoting relaxation and emotional balance.

Studies have shown that Yoga Nidra activates the parasympathetic nervous system, which is responsible for rest, digestion, and healing. This deep relaxation state allows the body to repair itself, lowers blood pressure, and improves overall well-being. 

Benefits

Yoga Nidra offers a wide range of benefits for the body, mind, and emotions, making it a powerful tool for deep relaxation and healing. 

Physically, it helps reduce stress, lower blood pressure, improve sleep quality, and promote overall well-being by activating the parasympathetic nervous system (the body’s relaxation response). 

Mentally, it enhances focus, reduces anxiety, and can even improve memory and cognitive function by calming the nervous system and balancing brainwave activity. 

Emotionally, it helps process and release deep-seated emotions, making it beneficial for those dealing with trauma, depression, or burnout. 

Because it works at the subconscious level, it also supports habit change and personal growth, allowing practitioners to rewire negative thought patterns and reinforce positive intentions (Sankalpa). 

Check out this article to learn more in-depth about Yoga Nidra benefits and how you can maximize their effects.

How Yoga Nidra Differs from Meditation

While Yoga Nidra and meditation both promote relaxation and mindfulness, they differ in their approach and effects on the mind and body. 

Meditation is typically a seated practice that requires active focus, whether on the breath, a mantra, or an object, to cultivate awareness and stillness. In contrast, Yoga Nidra is a guided practice done lying down, where the goal is to move into a deep state of conscious relaxation while remaining aware. 

Instead of maintaining concentration, Yoga Nidra leads the practitioner through different stages of body scanning, breath awareness, and visualization, allowing the mind to drift between wakefulness and sleep. 

This makes it more accessible for those who struggle with traditional meditation, as it does not require effort or sustained focus, just passive awareness and deep surrender.

Yoga Nidra Vs. Traditional Sleep

While Yoga Nidra is often called “yogic sleep,” it is very different from traditional sleep.

During normal sleep, the mind becomes unconscious, and although the body rests, stress and unresolved emotions may remain. In contrast, Yoga Nidra keeps you in a state between wakefulness and sleep, where you consciously relax the body while maintaining awareness. 

This allows you to access deep states of rest similar to the delta brainwave stage of sleep, but with the added benefit of subconscious healing, emotional processing, and intentional transformation. 

Many practitioners find that a 30-minute session can feel as restorative as several hours of deep sleep.

How Does Yoga Nidra Work? The Stages Explained

Yoga Nidra works by systematically guiding you into a state of deep relaxation while maintaining awareness, allowing the body to rest while the mind remains conscious. It follows a structured process that moves through different stages.

Settling In (Preparation) 

You lie down in a comfortable position (usually Savasana) and set an intention to remain aware and receptive throughout the practice. This stage helps calm the nervous system and shift from active thinking to relaxation.

Sankalpa (Intention Setting)

You silently repeat a personal affirmation or intention (Sankalpa), which plants a positive seed into your subconscious. This could be a goal, a healing affirmation, or a personal transformation statement.

Body Scan (Rotation of Consciousness)

The instructor guides you to mentally scan different parts of the body, directing awareness to each area in sequence. This helps release tension and shift brain activity from active thinking (beta waves) to a relaxed state (alpha waves).

Breath Awareness

You focus on the natural rhythm of your breath, slowing it down to activate the parasympathetic nervous system, which promotes deep relaxation and stress reduction.

Opposite Sensations Awareness

You are guided to experience opposite sensations, such as hot and cold, heaviness and lightness, pleasure and pain. This balances the nervous system and enhances emotional resilience.

Visualization

You engage in guided imagery, such as visualizing peaceful places, symbols, or personal memories. This stage activates the subconscious mind, promoting healing, creativity, and insight.

Sankalpa Reaffirmation

The intention (Sankalpa) set at the beginning is repeated again in this deeply receptive state, reinforcing its imprint on the subconscious mind.

Gradual Return to Wakefulness

The practice ends by slowly bringing awareness back to the body and surroundings, allowing you to reawaken refreshed, rejuvenated, and deeply relaxed.

How to Incorporate Yoga Nidra into Your Daily Life

Keep Sessions Short and Simple 

Even a 10-minute practice can bring noticeable benefits, making it easy to fit into a busy schedule. It’s more effective to practice short yoga nidras regularly than doing a long session just one time. Consistency is key!

Create a Comfortable Space 

Designate a quiet, cozy area where you can practice undisturbed, making it easier to build a consistent habit. 

I prefer practicing with a weighted eye mask to feel an extra sense of grounding and block out distractions. You can also make a simple one at home by adding rice into a sock and tying it closed (which can also be heated in the microwave for an added touch).

Start Your Day with Yoga Nidra 

Practicing in the morning can set a positive tone for the day, helping you feel refreshed, focused, and calm before daily stressors arise.

Use It as a Midday Reset 

A 15–30 minute session during lunch breaks or downtime can recharge your energy, reduce stress, and improve productivity.

Wind Down Before Bed 

Practicing before sleep can help release tension, calm the nervous system, and promote deeper, more restful sleep.

Pair It with Other Wellness Practices 

Combine Yoga Nidra with meditation, breathwork, or gentle stretches to create a holistic relaxation routine.

Use Guided Recordings or Apps 

Listening to pre-recorded sessions can make it easier to follow along and maintain a consistent practice. One of my favourite instructors to listen to is Ally Boothroyd on Youtube.

Practice in Moments of Stress 

Whenever you feel overwhelmed or anxious, a quick session can help reset your mind and bring immediate relaxation.

Frequently Asked Questions

Can Yoga Nidra replace sleep?

No, it is not a replacement for sleep, but it can be a powerful supplement. A 30-minute session is said to be as restorative as a few hours of deep sleep, but regular sleep is still essential for overall health.

How often should I practice Yoga Nidra?

You can practice daily or a few times a week, depending on your schedule and goals. Even a short 10–20 minute session can provide significant benefits.

Can I practice on my own, or do I need a teacher?

It’s best practiced with a guided session, either through a teacher, an app, or a recording. However, once familiar with the process, you can guide yourself through it.

Is it safe for everyone?

Yes, it is gentle and accessible to people of all ages and fitness levels. It is especially beneficial for those dealing with stress, anxiety, insomnia, or trauma. However, individuals with PTSD should practice with a trained instructor.

How long should a session be?

Sessions can range from 10 minutes to an hour. A standard session is around 20–45 minutes, but even a short practice can be beneficial.

This post answered the question: What is Yoga Nidra?

Have you experienced a session in the past and noticed any benefits? I’d love to hear about your journey in the comments below!