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Yoga Nidra

Yoga Nidra · योग निद्रा

Also known as: Yogic Sleep · Conscious Relaxation

YogaUnion·NidraSleep

Yoga Nidra, also called Yogic Sleep is a classical yoga posture whose Sanskrit roots break down as: Yoga (Union) · Nidra (Sleep). In this posture, the body releases into the support of the floor, allowing gravity to assist. Deep relaxation without sleep. Reduces stress and anxiety. Improves sleep quality. It is particularly valued for supporting restful sleep and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is a meaningful addition to any practice, particularly beneficial for beginners and seniors. A blanket and bolster can be used to make the posture more accessible and support correct alignment.

Benefits

6

Deep relaxation without sleep
Reduces stress and anxiety
Improves sleep quality
Heals trauma
Equivalent to hours of sleep
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

Epilepsy
Strong hyperventilation and certain pranayama can lower seizure threshold in individuals with epilepsy.
Avoid breath retention and hyperventilation techniques; practise only with a qualified teacher who is aware of your condition.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

A blanket under the head and neck maintains the natural cervical curve; under the knees, it relieves lower back tension in Savasana.

Bolster

A bolster under the thoracic spine opens the chest passively; under the knees, it releases the lower back — both are deeply restorative.

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Press the back of the head gently into the floor
2Keep the lower back in its natural curve
3Relax the shoulders away from the ears
4Soften the facial muscles and jaw
5Breathe deeply into the belly
6Surrender the weight of the body to the props and the floor

Pose Details

Helps With

insomniaanxietydepressionhypertensionback pain

Pose Type

restorative

Body Focus

full body

Focus Areas

relaxationbreathing

Best For

beginnersseniorsprenataldesk workers

Yoga Styles

hatharestorativeyinkundalini

When to Practice

eveningrestorativecool down

Position

supine

Modify If You Have

back pain

Place a bolster under the knees.

Practice Flow

Supta Tadasana

Apanasana

YO

This pose

Supta Baddha Konasana

Savasana

How to Practice

1

1. Lie in Savasana — back on floor, body relaxed.

2

2. Arms 30° from body, palms up.

3

3. Feet shoulder-width, toes falling outward.

4

4. Close the eyes.

5

5. Set a Sankalpa — a short resolve (mentally repeat 3 times).

5 more steps remaining

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Frequently Asked Questions

Common questions about Yoga Nidra

What is Yoga Nidra?

Yoga Nidra, also called Yogic Sleep is a classical yoga posture whose Sanskrit roots break down as: Yoga (Union) · Nidra (Sleep). In this posture, the body releases into the support of the floor, allowing gravity to assist. Deep relaxation without sleep. Reduces stress and anxiety. Improves sleep quality. It is particularly valued for supporting restful sleep and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is a meaningful addition to any practice, particularly beneficial for beginners and seniors. A blanket and bolster can be used to make the posture more accessible and support correct alignment.

What are the benefits of Yoga Nidra?

Deep relaxation without sleep. Reduces stress and anxiety. Improves sleep quality. Heals trauma. Equivalent to hours of sleep. Accessible to everyone.

Who should avoid Yoga Nidra?

Avoid this pose if you have: Severe depression (may intensify — do with teacher), Epilepsy.

How many steps are in Yoga Nidra?

Yoga Nidra is practiced in 10 steps. Lie in Savasana — back on floor, body relaxed.

Is Yoga Nidra suitable for beginners?

Yes, Yoga Nidra is a beginner-friendly pose suitable for all levels.

What props are needed for Yoga Nidra?

You may use: blanket, bolster. Props make the pose more accessible and comfortable.

What conditions does Yoga Nidra help with?

Yoga Nidra is therapeutic for: insomnia, anxiety, depression, hypertension, back pain.

What poses should I do before Yoga Nidra?

Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.