A beginner's guide to: Yoga Nidra

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.

In a hurry and don't have any questions?

  1. Check out our safety recommendations.

  2. Set up a comfortable space – be it your bed, couch, or another suitable area – where you can lie on your back.

  3. Ensure you'll stay warm; use a blanket if the temperature is cool.

  4. Take a deep breath, exhale slowly and prepare yourself for deep relaxation.

  5. Once you are set up, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

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!

Why Yoga Nidra is good for you

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

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!"

Getting started guides coming soon...

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

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

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.

Show more:

1 facts

Popular memes

Show more:

4 memes

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

Show more:

7 research pieces

Introduction guides from around the web

Ready to join?

Join us in shaping the future of wellness. Get involved for early access and exclusive experiences!

Ditch the fads and join the Bearmore community