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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- • Track what you do, make gains, and adjust as you go.
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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!
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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
Want a closer look at Yoga Nidra?
Ways to try it, what to expect, and how to stay safe. Read on!
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!"
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Unexpected advantages
Ancestry, history, facts and other trivia
Yoga Nidra is used in some corporate wellness programs to reduce employee stress.
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.
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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7 research pieces
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