What is Yoga Nidra and how to use Yoga Nidra for a Better Sleep.

What is Yoga Nidra and how to use Yoga Nidra for a Better Sleep.

better sleep with yoga


Yoga Nidra is a powerful relaxation and meditation technique that originated from ancient Tantric practices. It's often referred to as "yogic sleep" because it induces a state of deep relaxation while maintaining full consciousness. During a Yoga Nidra session, practitioners lie down comfortably and follow a guided meditation that systematically takes them through different parts of the body, breath awareness, visualization, and sometimes affirmations or sankalpas (resolutions).

Yoga Nidra is known for its ability to reduce stress, anxiety, and tension, promote deep relaxation, enhance creativity, improve sleep quality, and foster self-awareness. It's becoming increasingly popular as a therapeutic practice for its numerous mental, emotional, and physical benefits.


Yoga Nidra, often referred to as yogic sleep, is a deeply relaxing practice with several benefits for both the mind and body. Some of the key benefits include:

  1. Stress Reduction: Yoga Nidra helps activate the relaxation response, reducing stress and anxiety levels significantly.

  2. Improved Sleep: Regular practice can improve the quality of sleep and alleviate insomnia.

  3. Enhanced Awareness: It cultivates heightened awareness and mindfulness, leading to greater clarity and focus in daily life.

  4. Emotional Healing: Facilitates emotional healing and can be therapeutic for conditions like PTSD and depression.

  5. Physical Relaxation: Promotes physical relaxation, helping to relieve muscular tension and chronic pain.

  6. Boosts Creativity: Some practitioners experience increased creativity and problem-solving abilities.

  7. Spiritual Growth: Can deepen spiritual practices and enhance self-awareness.


 How to use Yoga Nidra for Better Sleep.

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Yoga Nidra is a powerful relaxation and meditation technique that involves lying down in a comfortable position while following guided instructions. Here’s a basic guide on how to practice Yoga Nidra:

  1. Set Up: Find a quiet and comfortable place where you can lie down flat on your back, such as on a yoga mat or a comfortable surface. Use a pillow under your head and a blanket to stay warm if needed.

  2. Intention Setting: Before starting, set a clear intention or resolve (Sankalpa) for your practice. This could be a positive affirmation or a goal you wish to achieve.

  3. Follow the Guided Instructions: Yoga Nidra is typically guided by an instructor or through a recording. The practice involves systematically guiding your awareness through different parts of the body, breath awareness, visualizations, and sometimes repeating your Sankalpa.

  4. Body Awareness: You may be guided to bring your awareness to different parts of your body sequentially, relaxing each part consciously. This helps in releasing physical tension.

  5. Breath Awareness: Focus on your breath, observing the natural rhythm without trying to control it. This helps in calming the mind and relaxing the body further.

  6. Visualization: Some sessions include visualizations or mental images that help in deep relaxation and subconscious healing. These could range from imagining a peaceful place to visualizing positive outcomes.

  7. Sankalpa: Revisit your intention or Sankalpa towards the end of the practice, repeating it mentally with conviction and belief.

  8. Coming Out of Yoga Nidra: When the session is complete, gradually become aware of your surroundings without rushing. Take your time to slowly move your body and sit up mindfully.

Yoga Nidra is known for its deeply relaxing effects on both the mind and body. Regular practice can help reduce stress, improve sleep, enhance creativity, and promote overall well-being.


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