Yoga Nidra

The term Yoga Nidra (योग निद्रा) comes from two Sanskrit words:

• Yoga (योग) – meaning union, integration, or harmony.

• Nidra (निद्रा) – meaning sleep.

  
  

Together, Yoga Nidra translates as “yogic sleep” or “the sleep of the yogi.”

It refers not to ordinary sleep but to a state of conscious deep relaxation, where the body rests while the mind remains aware. In the Ayurvedic and yogic traditions, it is considered a bridge between waking and sleeping consciousness, a state of pratyahara (withdrawal of the senses).

Ayurvedic Perspective

From an Ayurvedic standpoint, Yoga Nidra is a practice that balances the doshas (the three fundamental energies governing the body and mind):

• Vata dosha (air & ether): calmed by grounding, stillness, and relaxation, Yoga Nidra soothes the nervous system, relieving anxiety and restlessness.

• Pitta dosha (fire & water): cooled by surrender and non-striving, Yoga Nidra reduces irritability, overwork, and burnout.

• Kapha dosha (earth & water): gently stimulated by mindful awareness, Yoga Nidra counters lethargy and emotional stagnation.

  
  

Because it harmonizes all three doshas, Yoga Nidra is seen as a tridoshic practice and is beneficial for everyone when practiced regularly.

Physical Benefits (Sharira benefits)

From both Ayurvedic and modern physiological views, Yoga Nidra induces deep parasympathetic activation (the “rest-and-digest” response). Key benefits include:

1. Nervous system restoration – Calms the Vata imbalance responsible for stress and insomnia.

2. Improved sleep quality – Replaces restless or shallow sleep with deeper rest.

3. Hormonal balance – Supports adrenal and thyroid health by reducing cortisol levels.

4. Enhanced immunity – Promotes ojas (vital essence) by conserving prana and reducing oxidative stress.

5. Pain relief – Reduces muscular tension and chronic pain associated with Vata aggravation.

Psychological & Subtle Benefits (Manas and Atma Benefits)

Yoga Nidra not only affects the body but also profoundly influences the mind (manas) and consciousness (atma):

• Reduces anxiety and depression – By quieting the mind and grounding the nervous system.

• Improves focus and clarity – Enhances sattva guna (the quality of balance and purity) in the mind.

• Emotional healing – Allows suppressed emotions to surface safely and dissolve.

• Increases self-awareness – Leads to insight into one’s samskaras (deep mental patterns).

• Spiritual awakening – In deeper stages, the practitioner experiences the witness state (sakshi bhava), realizing the separation between consciousness and thought.

Ayurvedic Yoga Nidra Practice

Below is a description of how to do your own Yoga Nidra practice at home. You may also find a guided meditation online to listen to as you do the practice.

Preparation

• Time: Traditionally practiced in the evening before sleep or during the midday rest period.

• Space: Quiet, dimly lit room; natural fabrics (cotton or wool) beneath you.

• Posture: Lie in Shavasana (corpse pose) with arms relaxed, palms facing upward, feet slightly apart. Support knees or head as needed with pillows.

• Intention (Sankalpa): Form a short, positive affirmation in the present tense. For example,

  “I am calm and balanced.”

  This seeds transformation in the subconscious mind.

Sequence (~15-30 minutes)

1. Centering and Intention

• Begin by setting your intention three times mentally.

  • Feel gratitude and readiness to receive deep rest.

    
    

2. Body Awareness

• Gently move awareness through the body, part by part (right foot → right leg → torso → head).

  • Observe sensations without trying to change them.

3. Breath Awareness

• Notice your natural breathing.

  • Begin slow, diaphragmatic breaths — lengthening the exhalation.

  • Visualize prana (vital energy) spreading evenly throughout the body.

4. Sense Withdrawal

• Let awareness draw inward.

  • Imagine the senses turning off like lamps — sight, sound, smell, taste, touch.

  • Awareness remains awake while the physical body rests.

5. Visualization and Inner Journey

• Use calming visualizations according to your dosha:

  • Vata: Golden light around the abdomen; imagine roots extending from your spine into the earth.

  • Pitta: Flowing water, moonlight on a lake, cool blue light descending into the heart.

  • Kapha: Rising sunlight energizing the heart and lungs; feeling light and clear.

6. Witnessing and Bliss

• Observe thoughts and feelings as passing clouds. Rest in the awareness that is observing. Eventually, there is only silence, lightness, and peace.

  
  

7. Return

• Gently deepen your breath.

  • Wiggle fingers and toes, stretch the body.

  • Sit up slowly, recalling your intention (sankalpa) once more.

We hope that you enjoyed learning about Yoga Nidra and that you are able to give it a try soon. If it feels too daunting to try the practice at home, you may be able to find a guided group session at your local yoga studio.

11/13/25