Yoga nidra is an old yogic practice that takes you to a deeply relaxed state between waking, sleeping and dreaming, and can be quite transformative. I’ve been doing yoga nidra as part of my yoga practice for over ten years now and as more of today’s teachers and studios are talking about and offering it, it seems fitting to share the benefits of yoga nidra and how it’s helped me.
Translated from Sanskirt, yoga nidra means yogic sleep. It’s a guided relaxation technique that leads to a light withdrawal of external senses while connecting to internal awareness and still maintaining full consciousness. Through a systematic sequence of verbal instructions, it helps to release physical and mental tension, relieve stress as well as help with issues such as insomnia and anxiety.
My teacher, Swami Pragyamurti at the Satyananda Yoga Centre in London treats the advanced classes to a monthly session and beginner classes to one a week, so I’ve experienced firsthand how amazing the practice is. Now that I’m teacher training and learning to deliver yoga nidra myself, I can share its incredible benefits and see how much people really do love it.
A tonic for tiredness – and more
You know the feeling after a really hard day when you body is heavy with tiredness and your mind is full of fog. That’s when I reach for a yoga nidra recording. However exhausted I might be, I know it will recalibrate and recharge me.
A full yoga nidra is 30 mins but even a short versions (around 20 mins) will be effective at settling the body, mind and emotions. I always wake up feeling refreshed, reenergised, and with eyes and mind bright and alert. Over the years it’s helped me feel calmer in mind and has helped to ease physical tiredness. It’s honestly quite magical.
The practice can also work on a deeper level to help heal and transform, making it a tool for some yoga therapists in the treatment of trauma, stress and anxiety. The use of the resolve / sankulpa is also thought to help initiate change in a person’s life as that intension is mentally repeated in a subconscious state.
Studies have shown it can calm the nervous system, increase the relaxation response and act as a powerful tool for coping with stress.
What happens during yoga nidra?
During the practice of yoga nidra you lie on the floor (it can also be done seated) with back and legs flat against the floor in shavasana (relaxation pose). Something to cover the body may be helpful as body temperature drops when lying still so it’s important to have appropriate cover so the body can remain warm and comfortable.
If it’s a full yoga nidra, and one that follows the traditional sequence, the teacher would go through eight stages. Shorter versions, or versions for beginners, might be cut down to three or four. The stages are:
- Settling the body – one of the most important stages – by connecting to the physical body and becoming aware of the different senses, such as touch and sound, it’s an effective route to relaxation
- Breath awareness – connecting to the sound, touch and flow of breath through the body
- Resolve – a positive intention or change you’d like to see in your self or life (in Sanskrit this is called the Sankulpa)
- Rotation of awareness – a systematic sequence of verbal cues through the body, starting on the right side. The teacher will go call out each body part and you follow, visualising or repeating each one mentally
- Pairs and opposites visualisation – describing sensory opposites, such as cold and hot to facilitate deep imagination and visualisation
- Visualisation story – a creative journey that might have some symbolic meaning
- Resolve – returning to your resolve, mentally repeated three times again – this is like sowing the seeds of transformation
- Externalisation – the teacher will externalise your senses and bring awareness back to the physical body so you awake safely and comfortably
All you have do is listen and follow mentally. Each stage sends you deeper and deeper into a relaxed state and if your teacher has the right tone, pace and intonation, you might fall quickly into sleep or drift in and out of sleep. This is completely normal! Staying awake and aware is the aim but a good yoga nidra often ends up with a few snoring heads.
How to do yoga nidra
Yoga nidra is always delivered and guided by a teacher so if you read descriptions online about how to do yoga nidra yourself (I’ve read a few, worryingly high up on google searches) these are incorrect and seem to be describing relaxation in shavasana (corpse pose), which can be done on your own but is a totally different practice.
To do yoga nidra you need a teacher to deliver it or a recording. Online recordings (there are many now on YouTube) can be a bit hit or miss so I have a few good ones from teachers I like bookmarked on my iTunes and on CDs. A classical version for beginners can be purchased and downloaded here and another traditional version on YouTube here.
There are several schools and traditions offering yoga nidra sessions (as well as teacher training) now but the Satyananda tradition is the most well known for bringing this ancient practice into the modern day over the last 40-50 years. You can read more about this in the well known text Yoga Nidra from the Bihar School of Yoga.
So, if you’re struggling to find ways to deeply relax, you want to feel well-rested, and release physical and mental fatigue, try yoga nidra. Would love to hear what you think.