Yoga Nidra, or "yogic sleep," is a guided meditation practice for deep relaxation, bringing the body into a state between waking and sleeping, releasing stress, and balancing the nervous system.

Now is the time to try it yourself. Fill out the form below with your name and email address. In return, you will get access to a 30-minute MP3. Make sure you save it on your device! Get a blanket, a pillow, plus a yoga mat on the floor or a bed. Lie down under the blanket and play the MP3. That’s all!

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More About Yoga Nidra:

Practitioners lie down comfortably and follow verbal instructions, systematically relaxing the body, focusing on breath, setting an intention (Sankalpa), and rotating awareness through body parts, inducing profound rest and clarity without full sleep. It's known to reduce anxiety, improve sleep, and promote overall well-being by calming the "fight-or-flight" response.  

Key Components

  • Corpse Pose (Savasana): Lying comfortably on your back, eyes closed, motionless. 

  • Breath Awareness: Noticing the natural rhythm and depth of your breath, often directing it to the belly. 

  • Body Scan: Systematically moving awareness through different body parts, noticing sensations without moving. 

  • Sankalpa (Intention): Setting a short, positive phrase or goal, repeated mentally three times. 

  • Visualization: Imagining light or sensations moving through the body. 

  • Guided Instruction: A teacher's voice guides you through these stages, keeping you aware yet deeply relaxed. 

Benefits

  • Deep Relaxation: Induces the body's "rest-and-digest" state. 

  • Stress & Anxiety Reduction: More effective than traditional meditation for some, notes Cleveland Clinic Health Essentials. 

  • Improved Sleep: Helps balance hormones like melatonin for restful sleep. 

  • Mental Clarity: Can clear mental clutter and promote focus. 

How it Works

Yoga Nidra activates the parasympathetic nervous system (rest and digest) while calming the sympathetic (fight-or-flight), balancing the autonomic nervous system. It's considered more than sleep, with one hour potentially equaling four hours of sleep in restorative benefits, notes PubMed Central.