How To Practice Yoga Nidra

How To Practice Yoga Nidra

In Sanskrit, yoga Nidra means “waking sleep.” Yogis follow this exercise to boost their awareness through the different phases of sleep. In this state of yoga, the body feels completely relaxed. The verbal instructions make practitioners approach much more systematic and interesting. They become much more aware of their inner world. Yoga Nidra is the primary key to transformation and healing. It is considered as one of the simplest ways to achieve peace.

Advantages Of Yoga Nidra

How To Practice Yoga Nidra
How To Practice Yoga Nidra
  • It helps in reducing sleep disorders like insomnia and helps in healthier sleeping patterns.
  • Yoga Nidra provides power to the nervous system; thus; enhances memory and increases learning capacity.
  • It delivers positive vibrations that help to overcome depression and anxiety.
  • Yoga Nidra can overcome stress, decrease chronic pains, digestive disorders, and other diseases.
  • 45 minutes of this class is similar to 3 hours of long deep sleep.

Some More Advantages Of Yoga Nidra

  • It reduces muscular, emotional, and mental stress.
  • Yoga Nidra helps in boosting energy level.
  • It also helps in the proper functioning of the endocrine system.
  • It boosts creativity.
  • Yoga Nidra also helps in reducing PMS symptoms.

Perfect Time For Practicing Yoga Nidra

To get the positive result of asana or meditation, precise timing is a must. At any time of the day a person can practice it, Except after eating, the person may tend to fall asleep. Try performing it after asana and meditation or else before going to bed.

Ways To Practice

How To Practice Yoga Nidra
How To Practice Yoga Nidra
  • Lie down on a mat. Connect the mind with the heart’s deepest desire. The desire can be for good health or well being. Feel this desire with the entire body. Imagine and experience the moment, as it was true.
  • Set an intention for the practice. The plan may be to relax and rest, inquire about emotion, or feel a sensation. Whatever it is, welcome it and affirm it with the mind and body.
  • Search for the inner resource of the body. The inner resource can be a secured place in the body. This secured place may calm the body or make one experience a sense of security.
  • Scan the entire body and sense every part of the body gradually. Feel the sensation in the whole body.
  • Become aware of the breath. Trace the natural flow of air through the nose, nostrils, throat, and lungs. Feel the rise and fall of abdomen with each breath. This process shall fill the body with energy.
  • Welcome, all the feelings present in the body and mind. Don’t judge the feelings or try to change it. Sense each feeling and also it’s opposites within the body.
  • Witness all the thoughts that emerge in mind. The ideas can be of some old and bitter memory, images, and emotions. Welcome these thoughts as they come. Also, sense and feel the opposites of the same thought.


It promotes sound sleep and relaxation that cannot be found in meditation. It can be easily practiced by everyone.

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