What is Yoga Nidrā?
योग निद्रा (Yoga Nidrā)
Yoga = Union, discipline
Nidrā = Sleep
Yogic sleep—sleep with awareness
Yoga nidrā is a systematic method of inducing complete physical, mental, and emotional relaxation while maintaining awareness. Often called “yogic sleep,” it’s a state between waking and sleeping where the body sleeps but consciousness remains awake.
The Philosophy
Beyond Ordinary Sleep
Three states of consciousness:
- Jāgrat (Waking) - Fully conscious, aware of external world
- Svapna (Dream) - Conscious of internal world, external senses withdrawn
- Suṣupti (Deep Sleep) - Unconscious, no awareness of internal or external
Yoga nidrā is the fourth:
स्वप्न-जागरण (Svapna-jāgaraṇa)
Sleep-waking—the paradoxical state
Characteristics:
- Body is in deep sleep state
- Mind is in dream/subconscious state
- Awareness remains witness
- Access to deeper layers of psyche
- Gateway to turīya (the transcendent fourth state)
Why It Works
Modern understanding:
- Brain waves shift:
- Start in beta (normal waking)
- Move through alpha (relaxed)
- Into theta (deep meditation/light sleep)
- Touch delta (deep sleep) while conscious
Traditional understanding:
- Bypasses conscious mind’s resistance
- Accesses saṃskāras (deep impressions) directly
- Works at causal level (kāraṇa śarīra)
- Heals at source, not just symptoms
The power:
One hour of yoga nidrā = 4 hours of ordinary sleep (traditional claim). Whether literally true or not, the deep rest and integration that occurs is profound.
The Structure
Classical Components
A complete yoga nidrā session typically includes these stages:
1. Preparation (Settling)
Purpose: Transition from activity to receptivity
What happens:
- Lie down in śavāsana (corpse pose)
- Get comfortable
- Close eyes
- Begin to settle
Instruction style:
“Make any final adjustments to your body. Allow yourself to become completely still.”
2. Sankalpa (Resolution)
संकल्प (Saṅkalpa)
San = Connection with highest truth
Kalpa = Vow, rule
A positive resolution or intention
Purpose: Plant a seed in the subconscious
How to form:
- Short, positive statement
- Present tense (as if already true)
- Personal and meaningful
- Examples:
- “I am at peace”
- “I am whole and complete”
- “I trust life completely”
- “My true nature is joy”
When:
- Stated at beginning of practice
- Repeated at end
- Subconscious is most receptive when deeply relaxed
- Like planting seed in fertile soil
Important:
- Don’t change it daily
- Keep same sankalpa for weeks/months
- Until it manifests or no longer needed
- Then choose new one
3. Rotation of Consciousness (Body Scan)
शरीर परिक्रमा - Touring the body
Purpose:
- Relax body completely
- Withdraw from external senses
- Develop internal awareness
- Move energy through body
The method:
Guide awareness systematically through body parts:
Right side:
“Right thumb, second finger, third finger, fourth finger, fifth finger, palm, back of hand, wrist, forearm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf, ankle, heel, sole, top of foot, big toe…” [continue]
Left side: Mirror the right
Back: Shoulder blades, spine, buttocks, back of legs
Front: Crown, forehead, eyes, nose, lips, throat, chest, abdomen, pelvis
The key:
- Move quickly (don’t let mind get stuck)
- Just name part and move on
- No visualization or movement
- Creates pratyāhāra (sense withdrawal)
- Interrupts normal thought patterns
4. Breath Awareness
Purpose: Deepen relaxation, connect with prāṇa
Methods:
Simple counting:
- Count breaths backwards from 27 to 0
- Or 11 to 0
- If lose track, start over
- Develops concentration
Observing:
- Watch natural breath
- No control, just observe
- Notice coolness in, warmth out
- Breath in nostrils, chest, abdomen
Visualization:
- See breath as light or color
- Flowing in and out
- Purifying, energizing
5. Opposite Sensations (Pairs of Opposites)
द्वन्द्व (Dvandva) - Pairs of opposites
Purpose:
- Awaken dormant areas of brain
- Release unconscious tensions
- Transcend duality
- Emotional balancing
Examples:
- Heaviness and lightness: Feel body heavy as lead, then light as feather
- Heat and cold: Body burning hot, then icy cold
- Pain and pleasure: Intensity of pain, then waves of pleasure
- Joy and sorrow: Deep grief, then ecstatic joy
- Love and hate: Strong aversion, then overwhelming love
The process:
- Fully experience first sensation (10-20 seconds)
- Switch to opposite (10-20 seconds)
- Rapid alternation
- Finally release both, rest in neutral
What happens:
- Brain patterns activated and released
- Emotional charges neutralized
- Moving beyond preferences
- Equanimity develops
6. Visualization (Chidākāśa Dharana)
चिदाकाश धारणा - Awareness of consciousness space
Purpose:
- Access subconscious imagery
- Bypass rational mind
- Symbolic communication
- Deep healing
Methods:
Inner space:
- Observe space in front of closed eyes
- Like dark screen
- Notice any colors, shapes, patterns
- Don’t force—just observe
Guided imagery:
Common sequences:
- Nature scenes: Beach, mountain, forest, garden
- Healing images: Golden light, lotus opening, healing energy
- Symbolic journeys: Temple, inner sanctum, meeting wise figure
- Chakra visualization: Moving through energy centers
- Rapid image chain: Teacher calls out images rapidly (tree, ocean, mother, childhood home, etc.)
The rapid image technique:
Particularly powerful—mind doesn’t have time to analyze, just flashes images from subconscious. Bypasses conscious filters.
7. Sankalpa (Repetition)
Returning to resolution:
- Repeat your sankalpa 3 times
- With full attention and feeling
- Deepest receptivity now
- Seeds planted in fertile subconscious
8. Externalization (Coming Out)
Purpose: Gradual return to waking state
Process:
- Become aware of breath
- Become aware of body
- Become aware of sounds
- Small movements (fingers, toes)
- Gentle stretching
- Open eyes slowly
- Sit up gently
Important:
Don’t rush this. Abrupt awakening can be jarring and lose some benefits.
The Practice
How to Practice
Setting up:
Environment:
- Quiet, comfortable room
- Dim lighting
- Comfortable temperature
- No interruptions (phone off)
Position:
Covering:
- Light blanket (body cools when deeply relaxed)
- Socks if feet get cold
- Eye pillow optional
Duration:
- Beginners: 15-20 minutes
- Intermediate: 30-45 minutes
- Advanced: 45-60 minutes
Frequency:
- Daily ideal (especially evening)
- Minimum 3-4 times per week for benefits
- Can be done any time (not just before bed)
Guided vs. Self-Led
For beginners:
- Use guided recordings (apps, videos, audio)
- Teacher’s voice maintains awareness
- Prevents falling into unconscious sleep
- Easier to follow structure
As you advance:
- Can guide yourself mentally
- Follow same structure
- Eventually becomes spontaneous
- Deepest practice
Good apps/resources:
- Yoga Nidra Network
- iRest (Integrative Restoration)
- Insight Timer (many free options)
- Traditional recordings from Bihar School
Common Challenges
Falling asleep:
- Most common issue
- Shows you need sleep!
- Tips to stay aware:
- Practice earlier in day
- Sankalpa: “I remain aware”
- Keep body slightly uncomfortable (no pillow)
- Follow instructions actively
Can’t relax:
- Racing mind, body tension
- Keep practicing—gets easier
- Try longer body rotation
- Accept without judgment
- Use breath counting
Feeling nothing:
- Expecting dramatic experiences
- Yoga nidrā is subtle
- Benefits accumulate over time
- Trust the process
Disturbing images/emotions:
- Subconscious releasing
- This is healing
- Stay as witness
- If too intense, open eyes, breathe
- Consider trauma-informed teacher
States and Stages
Levels of Depth
Surface level (first few times):
- Mind still active
- Aware of thoughts
- Body relaxing
- Some peace
Medium level (with practice):
- Deep relaxation
- Thought activity decreases
- Trance-like
- Time distortion (feels shorter)
- Significant refreshment
Deep level (advanced):
- Threshold of sleep but conscious
- No thoughts
- Pure awareness
- Access to subconscious/unconscious
- Profound transformation
- Touch turīya (fourth state)
What Happens in Deep Practice
Physiological:
- Heart rate decreases
- Blood pressure normalizes
- Cortisol (stress hormone) reduces
- Melatonin increases
- Immune function enhances
- Healing accelerates
Psychological:
- Old traumas surface and release
- Emotional blocks dissolve
- Personality patterns become conscious
- Integration of shadow aspects
- Deep rest for mind
Spiritual:
- Access to higher consciousness
- Connection with deeper Self
- Intuitive insights
- Spontaneous solutions to problems
- Sense of wholeness
Applications
For Healing
Physical healing:
- Chronic pain management
- Insomnia treatment
- PTSD recovery
- Stress-related illness
- Surgery preparation/recovery
How it works:
Deep relaxation activates parasympathetic nervous system (rest-and-digest), allowing body’s natural healing to occur.
Sankalpa as seed:
Whatever you plant in deep yoga nidrā state grows in your life:
- Break habits
- Develop qualities
- Heal relationships
- Manifest goals
- Spiritual awakening
The difference from affirmations:
- Affirmations: Conscious mind (often resisted)
- Sankalpa in yoga nidrā: Subconscious mind (accepted deeply)
For Self-Knowledge
Accessing deeper layers:
- Subconscious patterns become conscious
- Saṃskāras (impressions) revealed
- Shadow work happens naturally
- Understanding yourself deeply
- Recognition of witness consciousness
Bridge to Vedānta:
Yoga nidrā prepares ground for self-inquiry:
- Experience of pure awareness
- Recognition of three states (waking/dream/sleep)
- Witness consciousness strengthened
- Non-identification with body-mind
Advanced Practices
Yoga Nidrā and Chakras
Variation:
- Rotate awareness through seven chakras
- Activate and balance each
- Move kundalini energy consciously
- Deep energy work
Yoga Nidrā and Mantra
Adding sound:
- Mental repetition of mantra
- While in yoga nidrā state
- Powerful combination
- Mantra penetrates deeply
Lucid Dreaming Practice
Using yoga nidrā:
- Practice before sleep
- Maintain awareness into sleep
- Develop lucid dreaming
- Explore consciousness in dreams
Entering Turīya
The ultimate:
- Through yoga nidrā, access fourth state
- Beyond waking/dream/sleep
- Pure consciousness
- The goal of Vedānta
- Already your nature, just recognized
Integration
Daily Life Benefits
Immediate effects:
- Deep rest (better than nap)
- Mental clarity
- Emotional balance
- Creativity boost
- Problem-solving insights
Long-term effects:
- Reduced anxiety and depression
- Better sleep quality
- Enhanced concentration
- Emotional resilience
- Spiritual growth
Combining with Other Practices
Morning:
- Meditation or pranayama
- Then yoga nidrā if time
- OR do yoga nidrā as meditation
Evening:
- Yoga nidrā perfect before bed
- Releases day’s tensions
- Improves sleep
- Process unconscious material
With āsana:
- Do āsana first
- Then yoga nidrā
- Perfect complement
- Deepens relaxation
With therapy:
- Many therapists use it
- Access unconscious material
- Gentle, non-threatening
- Self-guided healing
Scientific Research
Studies show:
- Reduces stress (measurable cortisol decrease)
- Helps PTSD (iRest protocol used by US military)
- Improves sleep
- Reduces chronic pain
- Enhances cognitive function
- Supports addiction recovery
Brain imaging:
Shows unique brain wave patterns—conscious awareness in sleep-like state, confirming the ancient claims.
Common Questions
Q: Is it just relaxation?
A: No, though that’s one benefit. It’s a systematic method of accessing subconscious, planting intentions, and developing witness consciousness.
Q: What if I fall asleep every time?
A: You probably need the sleep. Keep practicing. Eventually you’ll maintain awareness. Meanwhile, you’re still getting rest.
Q: Can I do it in bed before sleep?
A: Yes, perfect time. Just know you’ll likely fall asleep (which is fine). For staying aware, practice at other times too.
Q: Is it safe for trauma survivors?
A: Generally yes, but work with trauma-informed teacher. Have resources (therapist) if needed. Can open up suppressed material.
Q: How is it different from meditation?
A: Meditation: Usually upright, cultivating awareness. Yoga nidrā: Lying down, systematic relaxation, entering sleep threshold consciously. Both valid, different approaches.
Q: Do I need a teacher?
A: Not necessarily. Good recordings are sufficient. But live teacher can deepen practice and address issues.
Contemplation
*Between waking and sleeping,
A threshold exists—
Body at rest,
Mind aware.
Not sleeping (for awareness remains),
Not waking (for body is still),
A third thing,
Beyond the opposites.
In this space,
Seeds planted grow.
In this space,
Old patterns dissolve.
You are not the body that sleeps,
Not the mind that dreams,
Not even the blankness of deep sleep—
You are the awareness of all three.
Yoga nidrā is not the goal—
It’s a bridge.
It shows you what you are
When body and mind are at rest:
Pure awareness itself,
Never born, never dying,
Always here,
Even now.*
May yoga nidrā bring you deep rest, profound healing, and recognition of the eternal awareness that you are, beyond all states. 🌙🙏