Yoga Nidra
योग निद्रा
Yoga Nidra (Yogic Sleep) is a systematic guided relaxation in Savasana — deeply restorative, often called 'sleep of the yogis'.
Benefits
- 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
- Severe depression (may intensify — do with teacher)
- Epilepsy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Place a bolster under the knees.
Practice Flow
About this Pose
Yoga Nidra (Yogic Sleep) is a systematic guided relaxation in Savasana — deeply restorative, often called 'sleep of the yogis'.
How to Practice
1. Lie in Savasana — back on floor, body relaxed.
2. Arms 30° from body, palms up.
3. Feet shoulder-width, toes falling outward.
4. Close the eyes.
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 (Yogic Sleep) is a systematic guided relaxation in Savasana — deeply restorative, often called 'sleep of the yogis'.
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.
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Build Your Own Sequence
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