Yoga Nidra is a guided meditation practice that induces deep relaxation while keeping the mind awake and aware, helping reduce stress, improve sleep and enhance emotional wellbeing.
A beginner's guide to: Yoga Nidra
yogic sleep, conscious sleep, guided relaxation, deep relaxation
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Set up a comfortable space – be it your bed, couch, or another suitable area – where you can lie on your back.
Ensure you'll stay warm; use a blanket if the temperature is cool.
Take a deep breath, exhale slowly and prepare yourself for deep relaxation.
Once you are set up, head to our Practice Guides and get started.
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What is Yoga Nidra?
Yoga Nidra, sometimes referred to as "yogic sleep", is a deeply restorative practice designed to bring the mind and body into a state of profound relaxation. Unlike traditional yoga, which focuses on physical postures, Yoga Nidra is done lying down, making it accessible to almost everyone. Its popularity has surged in recent years, especially for stress relief and sleep support, with many turning to it for help with insomnia and anxiety. During a session, you'll be guided through breathwork, body scans and sometimes visualisation, bringing your mind into a quiet state of awareness or even sleep. If you're new to meditation or just looking for a simple way to unwind or rejuvenate, Yoga Nidra offers the perfect starting point for deep relaxation and mental clarity. Read on for more!
What Yoga Nidra looks like
Why Yoga Nidra is good for you
Yoga Nidra sessions improve sleep and reduce stress. Regular practice enhances mental clarity and supports effective relaxation and recovery.
Sharper attention
Focus area: Focus (Impact rating: High)
Faster recovery
Focus area: Recovery (Impact rating: High)
Stronger stress resilience
Focus area: Resilience (Impact rating: High)
Sharper reading of your own emotions
Focus area: Emotional awareness (Impact rating: High)
Healthier self-concept
Focus area: Identity & worth (Impact rating: Medium)
People who love Yoga Nidra
Dr Andrew Weil
Person
Jennifer Aniston
Actor
Tom Brady
Sports
Wendy Rhoades (Billions)
TV Show
Real people's experiences
Starting Yoga Nidra? Read this first
Excited to lie down and reap mind and body benefits simultaneously? We get it! While Yoga Nidra is safe for everyone, these helpful tips will ensure your first practice lays the foundation for many more to come.
Safety
⚠️
Opt for a space where you can give your full attention to the practice.
⚠️
Be prepared for the possibility of falling asleep.
What you might experience
🤔
"Can lying down really be meditation?"
😊
"This is easier than I thought!"
😬
"Wait, did I just drift off?"
😌
"This is more calming than I expected."
😊
"That's almost as good as sleep!"
Try yoga nidra today
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
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Unexpected advantages
Ancestry, history, facts and other trivia
Some people experience a state between wakefulness and sleep during Yoga Nidra.
Yoga Nidra is used in some corporate wellness programs to reduce employee stress.
Celebrities like Jennifer Aniston and Oprah Winfrey practice Yoga Nidra for relaxation.
Yoga Nidra is traditionally practiced lying down in Savasana.
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Popular memes
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Academic research we rate
Efficacy of Abbreviated Progressive Muscle Relaxation in a High-Stress College Sample
Dolbier, C. L., & Rush, T. E. (2012). Efficacy of abbreviated progressive muscle relaxation in a high-stress college sample. International Journal of Stress Management, 19(1), 48–68. https://doi.org/10.1037/a0027326
An 8-Week Relaxation Program Consisting of Progressive Muscle Relaxation and Mindfulness Meditation to Reduce Stress and Attenuate Stress-Driven Eating.
Masih, T., Dimmock, J. A., Epel, E., & Guelfi, K. J. (2019). An 8‐Week Relaxation Program Consisting of Progressive Muscle Relaxation and Mindfulness Meditation to Reduce Stress and Attenuate Stress‐Driven Eating. Applied Psychology: Health and Well-Being, 12(1), 188–211. Portico. https://doi.org/10.1111/aphw.12179
Psychological effects of yoga nidra in women with menstrual disorders: A systematic review of randomized controlled trials.
Kim, S.-D. (2017). Psychological effects of yoga nidra in women with menstrual disorders: A systematic review of randomized controlled trials. Complementary Therapies in Clinical Practice, 28, 4–8. https://doi.org/10.1016/j.ctcp.2017.04.001
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