Yoga Nidra in a modern world that suffers from insomnia

Yoga Nidra in a modern world that suffers from insomnia
Photo by Anton Shuvalov / Unsplash

Yoga Nidra, often referred to as yogic sleep, is a transformative practice that guides individuals into a state of deep relaxation while remaining fully conscious. Originating from ancient yogic traditions, Yoga Nidra has gained immense popularity in contemporary times for its profound ability to reduce stress, enhance self-awareness, and promote overall well-being. This blog post aims to demystify Yoga Nidra, exploring its origins, methodologies, benefits, and considerations to provide a holistic understanding of this powerful practice.


Defining Yoga Nidra: The Art of Conscious Relaxation
Yoga Nidra is a systematic method of inducing complete physical, mental, and emotional relaxation while maintaining awareness. The term “Yoga Nidra” is derived from Sanskrit, with “Yoga” meaning union or conscious awareness, and “Nidra” meaning sleep. However, contrary to its name, Yoga Nidra does not involve sleep in the conventional sense. Instead, it is a state of conscious relaxation that hovers between wakefulness and sleep, allowing practitioners to access deeper layers of the mind.


Process of Practicing Yoga Nidra: A Step-by-Step Guide

  1. Getting Ready and Finding Comfort:
    Before diving into the actual steps of Yoga Nidra, it is crucial to prepare yourself and your space to ensure a seamless and comfortable experience. Select a quiet and serene location where you will not be disturbed. Lay down a yoga mat and use supportive props like blankets, bolsters, or cushions to provide extra comfort and stability. Make sure the room temperature is comfortable, and consider having a light blanket nearby in case you get cold as your body relaxes and cools down. Dim the lights to signal to your brain that it's time to wind down, and put on comfortable clothing. The goal is to minimize potential distractions and create a conducive environment for deep relaxation.
  2. Finding a Comfortable Lying Down Position:
    Lie on your back in Savasana (Corpse Pose), ensuring your body is symmetrical and in alignment. Allow your feet to fall open naturally, and position your arms a comfortable distance from your body, palms facing up. Close your eyes and take a few deep breaths, gradually letting go of external tensions.
  3. Setting a Sankalpa (Intention):
    With your eyes closed, bring your awareness inward and set a Sankalpa, or a positive resolve. It should be a short and positive statement in the present tense, such as "I am at peace" or "I am content." This intention helps to guide your practice and plants the seeds for transformation.
  4. Body Scan and Relaxation:
    Gently shift your awareness to different parts of your body, starting from the toes and moving up to the head. As you focus on each part, mentally repeat the name of the body part and allow it to relax completely. This systematic journey through the body helps to release physical tension and sharpen awareness.
  5. Breath Awareness:
    Bring your attention to your breath, noticing its natural rhythm and flow. Feel the rise and fall of your abdomen and the gentle expansion and contraction of your chest. You may also engage in pranayama or specific breathing techniques to deepen your awareness and enhance relaxation.
  6. Guided Imagery and Visualization:
    Follow the guidance of the instructor or recorded script as you are led through a series of mental images or scenarios. This part of the practice helps to calm the mind, reduce stress, and evoke positive emotions.
  7. Reconnecting with Your Sankalpa:
    Return to your Sankalpa, repeating it mentally three times with full faith and conviction. Allow the power of your intention to resonate throughout your being.
  8. Gradually Awakening:
    As the practice comes to an end, start to deepen your breath, slowly bringing movement back to your fingers and toes. Gently roll to one side, keeping your eyes closed, and gradually come up to a seated position.
  9. Reflect and Absorb the Practice:
    Take a moment to sit quietly, observing any changes in your body, mind, and emotions. Acknowledge the sense of calmness and clarity that the practice of Yoga Nidra has brought you.
  10. Closing the Practice:
    When you’re ready, gently open your eyes, and take your time to re-engage with your surroundings. Carry the sense of peace and tranquility with you as you transition back into your day or evening.

Who Can Benefit from Yoga Nidra?
Yoga Nidra is a universally accessible practice with a wide array of benefits for people from all walks of life. Its capacity to promote deep relaxation, reduce stress, and foster a sense of inner peace makes it a valuable tool for enhancing overall well-being and quality of life. Due to its versatility and accessibility, individuals from all walks of life can find solace and healing in its practice.

Beginners and Seasoned Yogis:

Beginners: For those new to yoga or meditation, Yoga Nidra is an excellent starting point. It does not require complex physical postures and focuses mainly on mindfulness and relaxation. Beginners can easily follow a guided session and experience the benefits right away.

Seasoned Yogis: More experienced practitioners can use Yoga Nidra to deepen their practice, enhance their meditation skills, and explore deeper levels of consciousness.

Stressed-Out Professionals:

In the fast-paced world of deadlines and responsibilities, professionals often find themselves overwhelmed and burnt out. Yoga Nidra provides a quick and efficient way to destress, clear the mind, and improve focus and productivity. Just a few minutes of practice during a break can make a significant difference.

Individuals Seeking Inner Peace:

For those on a journey of self-discovery and inner tranquility, Yoga Nidra offers a pathway to connect with the deeper aspects of oneself. It encourages a state of harmony between body and mind, fostering a sense of inner peace.

People Dealing with Stress, Anxiety, and Depression:

The relaxing nature of Yoga Nidra has proven to be exceptionally beneficial for individuals dealing with mental health issues such as stress, anxiety, and depression. The practice activates the parasympathetic nervous system, which helps to calm the body and mind, reducing the symptoms associated with these conditions.

Insomnia Sufferers:

The calming effects of Yoga Nidra extend to improving sleep patterns and quality. By practicing regularly, individuals with insomnia can train their bodies to relax and prepare for a restful night, significantly improving their ability to fall asleep and stay asleep.

Those Experiencing Chronic Pain:

Yoga Nidra’s focus on body awareness and relaxation can also aid those suffering from chronic pain. The practice encourages a disassociation from the pain, reducing its perceived intensity, and providing a natural form of pain relief.

Students and Learners:

The practice enhances concentration, memory, and cognitive function, making it an excellent tool for students and lifelong learners. By clearing the mind and reducing stress, Yoga Nidra creates an optimal state for absorbing information and learning.

Individuals Recovering from Illness or Surgery:

Yoga Nidra can be a gentle way to reintroduce movement and awareness following an illness or surgical procedure. It supports the body’s healing process and can help to expedite recovery.


Classical vs. Modern Approaches
The classical approach to Yoga Nidra is deeply rooted in the yogic scriptures and teachings of revered yogis such as Swami Satyananda Saraswati, who played a pivotal role in bringing the practice to the modern world. This traditional approach emphasizes the spiritual dimensions of the practice, seeking to awaken inner potential and facilitate a deep connection with the self.

  • Historical Roots: The classical approach to Yoga Nidra has its roots in ancient yogic scriptures and has been popularized in the 20th century by Swami Satyananda Saraswati, the founder of the Bihar School of Yoga. Swami Satyananda systematized Yoga Nidra, drawing from traditional tantric practices and incorporating them into a structured and accessible form (Saraswati, Swami Satyananda. Yoga Nidra. Bihar School of Yoga, 1976).
  • Spiritual Emphasis: The classical approach places a strong emphasis on the spiritual dimensions of the practice. It aims to awaken the latent energies within, facilitate a deep connection with the inner self, and ultimately lead the practitioner toward self-realization and enlightenment.
  • Eight Stages of Practice: Traditionally, Yoga Nidra is practiced through eight stages, starting with internalization and ending with a return to external awareness, with each stage serving a specific purpose in the journey toward deep relaxation and heightened awareness (Saraswati, Swami Satyananda. Yoga Nidra. Bihar School of Yoga, 1976).
  • Sankalpa (Intention): A unique aspect of the classical approach is the use of Sankalpa, a resolved intention or affirmation, which is planted in the subconscious mind during the practice to bring about positive transformation.

The modern approach to Yoga Nidra, while still retaining the essence of the practice, often incorporates contemporary psychological and therapeutic elements.

  • Therapeutic Application: The modern approach to Yoga Nidra has embraced contemporary psychological and therapeutic elements. It is commonly utilized as a relaxation technique in stress management programs, therapy sessions, and wellness retreats.
  • Accessibility and Adaptation: Catering to a broader audience, the modern approach has made the practice more accessible and adaptable to various contexts, including educational institutions, hospitals, and corporate settings.
  • Scientific Validation: There has been a growing body of scientific research validating the benefits of Yoga Nidra, particularly in the context of reducing stress, anxiety, and improving overall well-being (Amihai, I., & Kozhevnikov, M. (2014). The influence of Buddhist meditation traditions on the autonomic system and attention. Biomed Research International, 2014).
  • Integration with Other Therapies: The modern approach often integrates Yoga Nidra with other therapeutic practices, such as cognitive-behavioral therapy and mindfulness-based stress reduction, to enhance its effectiveness.

The Benefits: Unleashing the Power of Yoga Nidra
Practicing Yoga Nidra offers a plethora of benefits for the mind, body, and spirit. Some of the most notable benefits include:

1. Stress Reduction:

  • Calming the Nervous System: Yoga Nidra induces a relaxation response in the body, calming the nervous system. This has been found to lower cortisol levels, the body’s main stress hormone, contributing to a reduction in overall stress (Amihai, I., & Kozhevnikov, M. (2015). Arousal vs. relaxation: A comparison of the neurophysiological and cognitive correlates of Vajrayana and Theravada meditative practices. PloS one, 10(7), e0131417).
  • Promoting a State of Equilibrium: The practice helps in balancing the sympathetic and parasympathetic nervous systems, ensuring that the body is not in a constant state of fight or flight.

2. Improved Sleep:

  • Enhancing Sleep Quality: Through its ability to calm the mind and relax the body, Yoga Nidra has been shown to improve sleep quality, making it a beneficial practice for those dealing with insomnia or other sleep disorders (Khalsa, S. B. S. (2004). Treatment of chronic insomnia with yoga: A preliminary study with sleep–wake diaries. Applied Psychophysiology and Biofeedback, 29(4), 269-278).
  • Addressing Issues Such as Insomnia: The meditative state achieved through Yoga Nidra encourages a calm mental state, facilitating easier onset of sleep and a deeper sleep experience.

3. Enhanced Self-Awareness:

  • Encouraging Introspection: The practice fosters a heightened state of awareness, allowing individuals to turn inward and gain a deeper understanding of their thoughts, emotions, and behaviors.
  • Promoting Mindfulness: This aspect of Yoga Nidra is aligned with mindfulness practices, encouraging a non-judgmental awareness of the present moment.

4. Emotional Balance:

  • Accessing Deeper Layers of the Mind: Yoga Nidra allows practitioners to access and release stored emotions, promoting emotional healing and resilience.
  • Enhancing Emotional Regulation: Studies have shown that practices similar to Yoga Nidra can enhance emotional regulation, contributing to improved mood and reduced anxiety (Gard, T., Noggle, J. J., Park, C. L., Vago, D. R., & Wilson, A. (2014). Potential self-regulatory mechanisms of yoga for psychological health. Frontiers in Human Neuroscience, 8, 770).

5. Pain Management:

  • Reducing the Perception of Pain: The deep relaxation state achieved through Yoga Nidra has been found to alter the perception of pain, making it a useful tool in managing chronic pain conditions.
  • Promoting Holistic Well-Being: By addressing both the physical and psychological aspects of pain, Yoga Nidra offers a holistic approach to pain management.

6. Boosted Immune System:

  • Supporting Overall Health: The relaxation response triggered by Yoga Nidra supports the optimal functioning of the immune system, contributing to overall health and wellbeing.
  • Encouraging Homeostasis: The practice promotes a state of balance within the body, which is crucial for maintaining good health and warding off illness.

Counterindications: When to Exercise Caution
While Yoga Nidra is generally considered safe for most individuals, there are certain conditions where caution or consultation with a healthcare provider is advised.

1. Severe Mental Health Disorders:

  • Potential for Symptom Exacerbation: Individuals with severe mental health conditions such as schizophrenia, bipolar disorder, or severe depression should consult with their healthcare provider before practicing Yoga Nidra. The deep relaxation and introspective nature of the practice could potentially exacerbate symptoms or trigger unwanted psychological states.
  • Need for Professional Supervision: In such cases, if Yoga Nidra is considered as a complementary practice, it should be conducted under the supervision of a qualified mental health professional who can provide immediate support if necessary.

2. History of Trauma:

  • Risk of Triggering Traumatic Memories: For individuals with a history of trauma or post-traumatic stress disorder (PTSD), certain aspects of Yoga Nidra, such as body scanning or visualizations, could inadvertently trigger traumatic memories. This could lead to re-experiencing traumatic events, increased anxiety, or other distressing symptoms.
  • Importance of Trauma-Informed Practice: It is crucial for instructors to be aware of and sensitive to the potential of trauma triggers in their sessions. Adopting a trauma-informed approach, providing options for modifications, and ensuring a safe environment are essential steps in this regard.

3. Disorders Where Deep Relaxation is Contraindicated:

  • Potential Negative Effects on Certain Conditions: There may be specific physical or psychological conditions where deep relaxation is not advised, as it could lead to adverse effects or worsening of symptoms.
  • Seeking Medical Advice: Individuals with such conditions should seek advice from their healthcare provider to determine if Yoga Nidra is a suitable practice for them.

4. Need for Qualified Instruction:

  • Ensuring Safe and Effective Practice: Practicing under the guidance of a qualified and experienced instructor is crucial, especially for beginners or those with existing health conditions. A knowledgeable instructor can provide proper guidance, address any concerns, and offer modifications if necessary.
  • Communication is Key: Participants should feel encouraged to communicate openly with their instructor about any existing conditions or concerns they may have, ensuring a safe and supportive practice environment.

5. Listening to One’s Body:

  • Cultivating Self-Awareness: Yoga Nidra promotes self-awareness and mindfulness. Participants should be attentive to their body’s signals and be willing to adjust or cease the practice if discomfort or distress arises.
  • Emphasizing Personal Agency: The practice should empower individuals to take control of their experience, recognizing their agency to modify or opt out of certain aspects of the practice as needed.

Integration into Daily Life: Making Yoga Nidra Accessible

Incorporating Yoga Nidra into daily life doesn’t require extensive preparation or disruption of your routine. In fact, its accessibility is one of its greatest advantages. A session can last anywhere from 15 minutes to an hour, depending on your preference and availability. Given the plethora of online resources, guided sessions are readily available, making it possible to practice Yoga Nidra at home or in any quiet space.

  1. Finding a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed. Ensure you have enough space to lie down.
  2. Using Props for Comfort: You might use a yoga mat, blankets, or pillows to support your body and ensure you are comfortable, as comfort is key to achieving deep relaxation.
  3. Creating a Routine: Try to practice at the same time each day. Whether it’s in the morning to set a positive tone for the day, or in the evening to unwind, consistency helps in cultivating a habit.
  4. Starting Small: If you’re new to Yoga Nidra, start with shorter sessions and gradually increase the duration as you become more comfortable with the practice.
  5. Keeping an Open Mind: Approach the practice with an open mind and a willingness to explore your inner world.

Conclusion: Embracing the Journey Within

Yoga Nidra offers a sanctuary for the mind and body, a space to retreat from the chaos of daily life and connect with the innermost self. Its simplicity, accessibility, and profound impact make it a valuable practice for individuals from all walks of life. By fostering a sense of deep relaxation, inner awareness, and emotional balance, Yoga Nidra contributes to a holistic sense of well-being.

As we navigate the complexities of modern living, incorporating practices like Yoga Nidra into our routine can provide a much-needed anchor, grounding us in the present moment and cultivating a sense of inner peace. Embrace the journey within, explore the landscapes of your mind, and discover the transformative power of Yoga Nidra.