Yoga Nidra: What It Is, Benefits and How to Practise
Nirvan Team · 2026-11-05 · 2 min read
Yoga Nidra is a guided relaxation done lying down, in which you stay aware while the body rests deeply. It moves through an intention (sankalpa), a body scan, breath awareness and imagery, leaving you deeply rested.
What Yoga Nidra means
Nidra means sleep. Yoga Nidra is often called 'yogic sleep' because the body becomes as relaxed as in sleep while a thread of awareness remains. It has roots in ancient tantric practices and was popularised in modern form in the twentieth century. Today it is also known as non-sleep deep rest.
The stages of a session
- Settling: lie on your back, arms by your sides, and let the body grow still.
- Sankalpa: silently repeat a short, positive intention, such as 'I am at peace'.
- Rotation of awareness: attention moves quickly around the body, part by part.
- Breath awareness: watching or counting the natural breath.
- Opposite sensations: feeling heaviness and lightness, warmth and coolness.
- Visualisation: calm images such as a temple, a lake or a starry sky.
- Return: repeating the sankalpa and slowly coming back.
Why people love it
Yoga Nidra is easy for beginners because you only need to lie down and listen. Many people use it to recover from a long day, to rest when they couldn't sleep well, or to fall asleep at night. A 20-minute session can feel remarkably restoring.
Tips for practice
- Use a mat or bed, with a pillow under your knees if that's more comfortable.
- Cover yourself with a light blanket; the body cools as it relaxes.
- If you fall asleep, that's fine. Over time you'll stay aware for longer.
- Keep the same sankalpa for weeks so it can take root.
Questions people ask
Is Yoga Nidra the same as sleeping?
No. The body rests deeply as in sleep, but some awareness remains. Many people find it restores them in a different way to a nap.
How long is a Yoga Nidra session?
Most sessions last 15 to 45 minutes. Even 10 to 20 minutes can be deeply relaxing.
Can I do Yoga Nidra before bed?
Yes. Many people use it to fall asleep. If you want to stay aware, practise during the day instead.