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What is yoga nidra? -

Whether you're a yoga addict or a mat-avoider,  don't let the name confuse you. Yoga nidra, or yogic sleep, is a deeply relaxing practice, similar to meditation. Absolutely no movement is involved. And even if you fall asleep, it will still work its magic.

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Between sleep and wakefulness -

Yoga nidra is often described as a conscious state between wakefulness and sleep. The listener remains aware of sounds and sensations, while being deeply relaxed. Like yoga, it's an ancient practice originating in India.

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Super serotonin -

Yoga nidra uses body and breath awareness in targeted ways to trigger the body's relaxation response. The brain shifts from an awakened state to a relaxed one, releasing serotonin, the calming, mood-boosting hormone.

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No bendiness required! -

While the many mental and physical benefits of yoga are well-established, it's not for everybody. Holding yoga poses can be difficult, but yoga nidra is an all-inclusive practice that anybody, regardless of age or physical limitations, can benefit from.

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Meditation frustrations -

The benefits of meditation are also widely documented, but some people can find the focused breathing and mindful concentration a little frustrating and difficult to master. With yoga nidra, all you need do is lay back and listen.

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The delta state -

Yoga nidra goes one step further than most guided meditations, lulling the listener towards the "delta" state: the deepest stage of the sleep cycle.

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A powerful 'nap' -

It is often said that yoga nidra has such a powerful effect on body and mind that a short practice could be as restful and beneficial as several hours' sleep. This is because the mind goes through all stages of the sleep cycle within a short period of time. The mind enters a dreamlike state, while remaining conscious.

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Yogic sleep -

If your favorite part of a yoga class is the savasana, or corpse pose, at the end, yoga nidra is the perfect practice for you! It's similar to an extended savasana, and induces a deep sense of relaxation and well-being.

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Reaping the benefits -

In order to reap the many benefits of this ancient practice, all you need to do is lie down and prepare to bliss out. And if lying on the floor is uncomfortable or not an option, propped up in a chair is just fine.

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Yoga nidra teachers -

Many yoga nidra instructors hold in-person classes, but it's a practice that can be very easily done at home. There are many sessions to listen to online, often focused on one area such as relaxation or falling asleep.

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Yoga nidra at home -

It's worth experimenting online to find classes that you enjoy. Everything from the instructor's voice to the background soundscape can make a difference. Some use relaxing sounds such as rainfall or lapping waves to aid relaxation.

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Insomnia-buster -

Struggle to doze off at night? Yoga nidra has been shown to help people get to sleep more easily, and enjoy a deeper sleep. And it can help you feel well rested even if you haven't slept.

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The 'third eye' -

While different instructors take different approaches to yoga nidra, many draw attention to the point between your eyebrows, often known as the 'third eye.' This is thought to stimulate the pineal gland, releasing the calming and sleep-inducing hormone melatonin.

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Melatonin magic -

A powerful antioxidant, melatonin can aid the immune system and help manage cortisol levels, as well as calming the mind and encouraging restful sleep.

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Addressing anxiety -

Meditation and yoga nidra both help to calm the nervous system and the mind's fight-or-flight response. Studies have shown that yoga nidra is even more effective than meditation in reducing anxiety.

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Reduced stress -

The relaxing effects of yoga nidra extend well beyond the time spent relaxing on the mat or in bed. The body and breath awareness can produce instant calm, while over time the practice has been shown to improve anxiety and depression, making the stresses of daily life seem less intense.

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Release tension -

Yoga nidra can be extremely effective in addressing physical and emotional tensions in a safe fashion. By identifying sensations and feelings without confronting them head on, it can improve emotional self-regulation and reduce subconscious anxieties.

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A powerful impact -

Yoga nidra techniques have been identified as helpful in treating post-traumatic stress disorder (PTSD), and have been used to treat military veterans with the condition.

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A portable practice -

One of the benefits of yoga nidra is that it can be practiced anywhere. As long as you can listen to the instructor's voice, you can reap the benefits whether you're lying on a beach or sitting on a plane.

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Yoga nidra for calm kids -

Yoga nidra can help little ones calm down and doze off to sleep, too. By brushing up on a few techniques gleaned from your own instructors, you can dim the lights and talk children through a deeply calming practice.

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Yoga nidra for a busy lifestyle -

Practically anybody can fit yoga nidra into their lifestyle. Sessions can be as long as an hour or as short as 10 minutes. And if there's not a minute to spare during the day, you can listen as you drift off to sleep at night.

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Intentions and goals -

Many yoga nidra sessions begin by setting an intention, whether it be to sleep better or to be less stressed at work, and keeping it in mind during the practice.

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Body scan -

The next stage is usually a body scan, in which the listener is guided to focus on different areas of the body, in turn relaxing body and mind.

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Guided breath -

The next stage is to become aware of the breath, paying attention to how it moves through the body. This can help the listener to slow down and take even breaths.

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Embracing your feelings -

Yoga nidra sessions then encourage practitioners to recognize feelings—positive and negative—and accept them. The mind should be in a calm enough state to accept the sensations and move on.

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Calm awareness -

Yoga nidra sessions encourage people to become aware of themselves and their feelings, while remaining calm and almost detached.

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Post-practice reflection -

Unless you have used yoga nidra to help you fall asleep, at the end of a session you should spend a moment reflecting on the sensations of the practice. Rather than rushing straight back into the 'real' world, it's good to take a moment to transition back into a wakened state.

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Solo or group sessions -

If you need some encouragement to get started, you can bring friends along to a session just as you would to a regular yoga class. But if lying down in a room full of people doesn't appeal to you, a home practice is an easy route into yoga nidra.

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Practice makes perfect -

Although there are no complex poses to hold or physical flexibility to develop, consistency is key when it comes to yoga nidra. It can take time to learn to fully relax, so developing a daily practice will help deliver the blissful benefits.

Sources: (Yoga Journal) (Health Sport) (Cleveland Clinic)

See also: How to create a calm home environment

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