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.
yogic sleep, conscious sleep, guided relaxation, deep relaxation
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.
Check out our safety recommendations.
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.
Looking for detailed practice guides? Hang tight, they are coming soon!
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!
With so many reasons to add Yoga Nidra to your wellness routine (like reducing stress, improving your mood and giving you a rest similar to hours of sleep), here are a few benefits that you can experience by adding this restful experience to your practice.
Stress relief and relaxation
Emotional well-being, Physical well-being
Improved sleep quality
Emotional well-being, Physical well-being
Emotional balance
Emotional well-being
Mental clarity and focus
Intellectual well-being
Physical recovery
Physical well-being
Dr Andrew Weil
Person
Jennifer Aniston
Actor
Tom Brady
Sports
Wendy Rhoades (Billions)
TV Show
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.
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Opt for a space where you can give your full attention to the practice.
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Be prepared for the possibility of falling asleep.
🤔
"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!"
Are you ready to relax?
We are busy working on detailed getting started guides and individual practice guides to follow.
Compare
Recommendation for first-timer
2nd pick
3rd pick
Availability
Widely
Moderately
Moderately
Average cost per session
Free or low cost
Free or low cost
Moderate costs
Special equipment required
None or minimal
None or minimal
None or minimal
Potential for socialisation & community
Mostly solo
Highly social
Mostly solo
Safety & skill building
Consider risks
Mixed results
Safe & fast
Space or privacy required
Minimal
Minimal
Some required
Ease of scheduling
Very flexible
Need to plan
Need to plan
Setup time
Little to none
Up to 30 mins
Up to 30 mins
Active practice time
Up to an hour
Up to an hour
Up to an hour
Unexpected advantages
Actually useful
Random
Actually useful
Yoga Nidra is used in some corporate wellness programs to reduce employee stress.
Some people experience a state between wakefulness and sleep during Yoga Nidra.
Yoga Nidra has been shown to increase theta brainwave activity, associated with deep relaxation.
Celebrities like Jennifer Aniston and Oprah Winfrey practice Yoga Nidra for relaxation.
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1 facts
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4 memes
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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7 research pieces
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