What’s Yoga Nidra? Exploring Its Levels and Scientific Advantages


yoga nidra

Relating to yoga, many individuals consider the everyday bends, stretches and meditative poses. Whenever you delve into the true essence of yoga, you can find that yoga is way more than simply bodily workout routines. Yoga is the artwork of bettering our day by day actions in order that they convey most profit.

In our day by day lives, everybody wishes just a few moments of rest. Everybody longs for some relaxation and sleep. Or can we not?

It’s apparent that sleep presents us many bodily and psychological moments of rest. However what if I say that this sleep mixed with yoga might help you are feeling a distinct state of consciousness that provides you aid from quite a lot of despair and stress?


Sure, you learn that accurately. Yoga includes a sleep approach that takes you to the following stage of bodily and psychological rest and relieves stress, anxiousness and despair. Nonetheless, this method doesn’t require you to twist or stretch your physique. Right here we are going to speak about a yoga sleep approach, particularly Yoga Nidra.

What’s Yoga Nidra

Yoga Nidra, generally generally known as yogic sleep, is a observe to expertise a state of consciousness between waking and sleeping states. Right here, the bodily physique rests, however the mind wakes up and screens the bodily physique. In different phrases, yoga nidra is psychological sleep, sleep with full consciousness.

On this yoga observe, one explores pratyahara (withdrawal of the senses), the fifth limb of Ashtanga yoga. Right here one turns all 4 senses inward, listening with the ears for directions. Yoga Nidra additionally consists of Pranayama (yogic respiration) and Dharana (focus).

In response to Swami Satyananda, one hour of yoga nidra is equal to 4 hours of regular sleep. In different phrases, after half an hour of Yoga Nidra you’ll really feel as relaxed as after two hours of deep sleep. The primary purpose of Yoga Nidra is to deepen rest and enhance internal consciousness and consciousness.

Origin & Historical past of Yoga Nidra

Yoga Nidra was first talked about in Upnideshas. Furthermore, its origin might be seen from the traditional Tantrik textual content referred to as Nyasa. In trendy instances, it was developed and organized by Satyananda Saraswati (who skilled it together with his guru Shivananda Saraswati) within the Nineteen Sixties. Therefore, additionally it is talked about in Mahabharata.

‘The Ocean is the mattress of the lotus-navel Vishnu when on the termination of each Yuga that deity of immeasurable energy enjoys Yoga-Nidra, the deep sleep beneath the spell of non secular meditation.’ — Mahabharata, E book 1, part XXI

In historic instances, Sages observe Yoga Nidra within the path of liberation (Moksha) to get conscious of their Samskaras and purify them.

Levels Of Yoga Nidra

Yoga Nidra Stages

There are usually 8 levels a practitioner goes via when training yoga nidra. These levels are:


The steps talked about above type a fundamental a part of preparation. This step is necessary because it encourages you to loosen up fully and put together your thoughts and physique for the session. 

Resolve/Sankalpa: Setting Constructive Affirmation

Right here resolve means sankalpa or decision or intention. Whenever you enter the unconscious thoughts, you wish to plant a “optimistic seed of resolve”. The resolve is sort of a optimistic affirmation that you just repeat throughout yoga nidra. This easy phrase has the facility to maneuver your life in a optimistic route.

It could discuss with what you want within the present scenario of your life, or to one thing you want in the long run.

Examples of easy and optimistic resolutions might be, “I’m blissful and relaxed”,” “I’m optimistic”,” “I’m assured”,” “I’m forgiving”,” “I’m conscious and conscious,” “I’m non secular”,” or “I’m worthy”.”

These quick statements have sufficient energy to form your ideas and emotions to make you are feeling optimistic, healed, and rejuvenated in your day by day life.

Keep in mind that your decision shouldn’t include detrimental phrases resembling “no”, “don’t”, “by no means”, and so on., as your unconscious thoughts tends to disregard such phrases. For instance, in case your decision is “I cannot drink alcohol”,” your unconscious thoughts is not going to register the phrase “don’t.” This makes your affirmation redundant since your unconscious now appears to know that you just wish to drink alcohol.

No matter decision you make, it needs to be quick, exact, and easy, however optimistic.

One other necessary level is that this decision needs to be maintained over a protracted interval for it to be efficient and have an effect in your psyche. Nonetheless, if you cannot make a resolve, don’t fear. Take your time to make your choice.

You’ll be requested to mentally repeat the decision 3 instances.

Rotation and Consciousness of Physique Components

On this part, the trainer will title part of the physique to which you could direct the eye of your consciousness or consciousness. That is solely the motion of the psychological consciousness, not the bodily motion of the mentioned physique half.

On this means, you loosen up your mind exercise by calming the sensory-motor cortex. This can be very efficient in releasing pressure all through the physique as you progressively deliver the physique into consciousness. So you should definitely take note of the trainer’s directions.

Breath Consciousness

As soon as you’re executed with the rotation of consciousness, flip your consideration to your respiration.

As you proceed to breathe at your pure tempo throughout this part, your consideration can be drawn to the light rising and falling of your stomach, chest, and typically even neck.

You might also be requested to rely the actions in your thoughts. There’s a excessive likelihood that you’ll really feel sleepy, which is pure. If that is so and also you lose observe of counting, merely begin over.

This can loosen up you much more and permit the prana to circulate freely via the physique.

Creation of Reverse Sensation

Throughout this distinctive part of Yoga Nidra, you’ve got the chance to discover opposing sensations with out judgment. It includes experiencing sensations resembling heaviness and lightness, cold and hot, which lets you activate totally different components of the mind and change between the best and left hemispheres.

By consciously creating these excessive sensations and stimulating the mind, you promote a state of steadiness and homeostasis. This course of additionally helps to construct new neural pathways as you expertise unfamiliar sensory experiences.

Partaking in contrasting emotions and feelings can strengthen willpower, promote emotional steadiness, and domesticate a way of psychological calm. Yoga Nidra observe offers a worthwhile alternative for private progress and self-discovery.

Visualization : Guided Imagery Expertise

Visualization is a crucial a part of Yoga Nidra, because it promotes self-awareness and reduces psychological stress. On this part, typically referred to as Speedy Objects Visualization, the trainer rapidly names numerous photos so that you can visualize behind your closed eyes.

These photos usually include acquainted on a regular basis objects, individuals, or scenes, resembling a tree, the sky, a sundown, the moon, a visitors gentle, a pal, or your room. You might also be requested to think about a flowing river, a gorgeous portray, your favourite flower, or majestic mountains.

Visualizing these components results in a way of internal peace and tranquility, making a receptive way of thinking into which optimistic ideas can effortlessly enter. It enhances the general rest expertise of Yoga Nidra and permits for a deeper reference to your self.


When the yoga nidra observe involves an finish, you can be requested once more to repeat the decision you made at the start of the observe. Since your thoughts has grow to be receptive, it’s a good time to evoke the positivity of the decision and let it sink deep into the unconscious.

Simply as at the start, mentally repeat the decision 3 times.


Simply as you slowly and gently entered the deep state of Yoga Nidra, you will need to preserve the identical tempo and rhythm to come back out of the trance-like state.

The yoga teacher will information you to progressively come out of yoga nidra by bringing your consideration again to your respiration and physique, asking you to maneuver your limbs, and slowly changing into conscious of the sounds of the setting.

In case you are unable to come back out of Yoga Nidra, you may take your time throughout this part to keep away from any disorientation or confusion.

Carry out Yoga Nidra

yoga nidra steps

Yoga Nidra is among the many easiest Yoga practices. Above all, you don’t want to sit down in a Yoga Asana or do any typical stretching. You simply want to put down in your again and loosen up.

Earlier than rolling out your yoga mats, collect all of the directions about Yoga Nidra. It’s higher to have audio directions whether or not from a trainer or an audio gadget. Ensure the voice to be clear, gentle and soothing.

Steps by Steps Information Yoga Nidra

Earlier than going on to the primary course, it’s worthwhile to put together your self and the ambiance for the Yoga Nidra. For this, it’s best to undergo the next steps.

  • Put together a gentle foam or yoga mat and a blanket with a gentle pillow. Ley it on the ground.
  • Put together the ambiance with incense sticks and candles. Ensure to maintain them in lite quantity. Extreme incenses and candles can destroy your observe.
  • Put on free garments, to get snug with respiration and focus.
  • Make the room calm and silent.
  • Carry out some warm-up workout routines resembling Solar salutation (Surya Namaskar).

After doing all these preparations, it’s time to transfer in direction of the Yoga Nidra.

  • Lie down flat, over the mat or foam, in your again. Hold a pillow beneath your head for higher consolation.
  • Stretch out your arms, in addition to toes, out somewhat in your consolation. Cowl your self with a blanket, solely if you’re snug. Keep in mind to maintain your self cozy.
  • Selected a transparent intention or Sankalpa.
  • Then, shut your eyes easily and take a few deep breaths. This can redirect the circulate of prana to your Chitta.
  • Now, repeat the intention/Sankalpa just a few instances.
  • Now, begin by bringing your consciousness to the best foot for a few seconds, and loosen up it on the identical time.
  • Equally, rotate your consciousness all through the entire physique.
  • Visualize your entire physique and its aura. Visualize your self floating.
  • Maintain this course of so long as you may. Ones you’re executed, deliver your consciousness again to bizarre, take some deep breaths and slowly open your eyes.

You’ll higher perceive the steps by going via the levels of Yoga Nidra.

Yoga Nidra Precautions

Like each different yoga observe, Yoga Nidra additionally has some precautions that it’s worthwhile to take for the very best outcomes. These are the next.

  • Don’t carry out instantly after a meal. This observe consists of rest, so doing it after taking imply could make sluggish and also you grow to be a lot inclined to go to sleep.
  • Even somewhat pointless noise can distract you in Yoga Nidra. Due to this fact, be sure to observe it in a quiet place.

How Yoga Nidra is Totally different From Meditation

Yoga Nidra and meditation may look comparable however they aren’t the identical. They’re fairly totally different from one another.

Throughout meditation, you often sit and hold your backbone straight. You deliver your consciousness to your breath and keep conscious and alert. You retain your physique in an asana they usually begin focusing in your internal self.

Alternatively, in Yoga Nidra, you merely lie on the ground, bringing your consciousness inwards, and transfer into, a hypnagogic state, between awake and asleep state. Right here your physique relaxes freely and doesn’t do any work besides respiration.

In meditation, the primary goal is to determine a reference to the internal self. It makes use of one-pointed focus, typically executed by gazing a candle or flame, typically by concentrating on an object within the thoughts. It’s coaching the thoughts on a specific level.

Whereas in Yoga Nidra, the primary goal is the systematic rest of the physique. It makes use of the thoughts to direct consciousness of all senses of the physique inwards. Right here our bodily physique stays in sleep however the thoughts stays lucid.

How Does Yoga Nidra Work

What occurs in Yoga Nidra

Right here, the identical factor occurs as with regular sleep, however in a managed method. Whenever you begin falling asleep, the brainwaves begin from the energetic waves, beta waves (12-35Hz) and shift to relaxed waves, alpha waves (8-12Hz). Then they be part of the bottom frequency waves, delta waves (0.5-3Hz). Then, via the observe of Yoga Nidra, you purchase the “hypnagogic state (being awake and sleeping)” the door between alpha and theta waves (3-8Hz). Right here Your physique is relaxed however your thoughts remains to be working. This observe holds us on this state and doesn’t allow us to transcend this stage. If somebody goes forward of this stage, he/she falls asleep.

You might need seen that our thoughts is at all times filled with ideas. Consequently, there are millions of ideas roaming in our thoughts each minute. Yoga Nidra merely decreases the variety of ideas in our thoughts for a sure interval. Because of this, this brings a deep sense of consciousness and rest.

Yoga Nidra is outlined as dynamic sleep that features the incorporation of alfa and delta brainwaves. By way of its observe, your mind acquires a modified state of consciousness, simply.

Our sleep relies upon upon the brainwaves. There are 5 brainwaves that regulate our sleep. These are

  • Gamma Waves (35Hz>)
  • Beta Waves (12-35Hz)
  • Alpha Waves (8-12Hz)
  • Theta Waves (3-8Hz)
  • Delta Waves (0.5-3Hz)

What Occurs in Regular Sleep

Usually, our mind waves are Beta Waves (12-35Hz), once we are awake. Whenever you attempt to sleep, brainwaves shift from high-frequency Beta waves (12-35) to low frequent Alpha waves (8-12Hz). Right here you begin sleeping. Then the brainwaves transfer to Theta Waves (3-8Hz). Right here ideas grow to be much less frequent and we get nearer to deep dreaming. After a while, we shift to Delta Waves (0.5-3Hz). Right here you’re in a deep sleep. Consequently, you’re much less prone to get affected by surrounding and it is extremely onerous to wake you now.

Yoga Nidra Scientific Advantages

yoga nidra benefits

Nonetheless, Yoga Nidra will not be very onerous to carry out, nonetheless, it comes with numerous well being advantages. Listed here are some advantages of Yoga Nidra.

Reduces Insomnia

As Yoga Nidra is a deep rest observe, it relaxes all of the muscle mass of the physique and mind. When the physique is relaxed, it isn’t very onerous to go to sleep. Thus it helps to cut back insomnia (hassle in falling and/or staying asleep) and helps you to go to sleep.

In 2017, a examine was printed by which researchers examined the consequences on two aged volunteers who suffered from sleep issues. After a 4-week yoga nidra intervention, each volunteers skilled a big enchancment in sleep high quality that persevered after 3 months.

That is additionally the rationale why Yoga Nidra is usually beneficial earlier than bedtime to advertise sleep.

Helps to Deal with Diabetes

Diabetes is principally a metabolic dysfunction, that’s widespread these days, resulting from a scarcity of bodily exercise. With the observe of Yoga Nidra, the blood glucose stage, which is a significant component of diabetes, decreases progressively. Due to this fact is most popular to carry out this observe at the side of the medicine.

Reduces Nervousness and Stress

In our busy lives, we merely get time to calm and loosen up our minds. This causes a variety of stress and anxiousness in our life.

Yoga Nidra relaxes and calms the thoughts. To calm the thoughts, Yoga Nidra progressively reduces pointless ideas, which causes anxiousness and stress.

A examine on faculty professors discovered that Yoga Nidra is an efficient instrument in lowering each cognitive and physiological signs of tension.

One other analysis on college students states Yoga Nidra has a good impact on life stress and vanity in college students. It decreases stress and will increase vanity progressively.

Thus, Yoga Nidra may be very useful in lowering stress and anxiousness, bettering psychological well being and wellness.

Reduces Issues Associated to Menstruation Issues

Menstruation issues are widespread amongst ladies. On this part, they face many psychological issues resembling anxiousness, anger, stress, and despair.

Yoga Nidra soothes the thoughts nerves and balances the hormonal disbalance within the physique, which helps in lowering the issues related to menstrual issues. It’s best to observe this yoga observe at the side of the medicine. Analysis says Yoga Nidra is a robust treatment to rectify the issues related to menstrual issues.

Helps to Enhance the Qualities of an Adolescent (Rising Child)

Yoga Nidra will increase self-awareness and vanity. This fills an adolescent with a sense of happiness, positivity, and enthusiasm. It leads to the general well-being of a rising child.

A examine reveals, Yoga-Nidra may be very useful in growing numerous elements of adolescent well-being.

Helps to Scale back the Results of Trauma

Many people had skilled Trauma (psychological and emotional response to a deeply disturbing occasion), particularly within the navy. These experiences go away an in poor health impact on our thoughts, that lasts for a very long time (typically endlessly). Yoga Nidra soothes the thought course of, relaxes the psychological sensation, and calms the thoughts continually. This helps to cut back the consequences of trauma.

Analysis on navy fight veterans discovered that Yoga Nidra observe decreased anger, anxiousness, and emotional reactivity. Furthermore, it rest, stillness, self-awareness, and self-efficacy.

One other examine on Ladies with sexual Trauma states, Yoga Nidra decreases the post-traumatic stress issues and physique tensions. Apart from, it improves sleep, the power to deal with intrusive ideas and stresses.

Improves Coronary heart Fee Variability

 Low Coronary heart Fee Variability will increase the chance of cardiovascular issues and dying, subsequently you will need to preserve excessive Coronary heart Fee Variability.

When you find yourself in a really anxious state the Coronary heart Fee Variability reduces. Whereas Coronary heart Fee Variability will increase as you progress to a relaxed state. Yoga Nidra lets you loosen up and thus, helps to extend Coronary heart Fee Variability.

A examine states that Yoga Nidra produces favorable adjustments in measures of Coronary heart Fee Variability


By way of a technique of profound bodily, emotional, and psychological rest, the yoga nidra approach helps forestall stress and its related situations. When executed rigorously and deliberately, this guided meditation is extremely therapeutic.

Yoga Nidra might be therapeutic if in case you have a psychological well being challenge, undergo from power ache, or just wish to enhance your general well being and well-being.

With a day by day yoga nidra observe, you may enhance, modify, or direct your routines and life-style in direction of a larger sense of well-being. It’s doable to attain a excessive stage of calm in a brief interval if you happen to observe with dedication and consciousness.